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Lose the pudge
ずんぐり体型を止めなさい。
チビでデブはダメだから、
チビなのはどうしようもないからしょうがないけど
デブは直せるでしょ？
と。
お腹周りの脂肪が少しというのは良いのよね。
でも余分なのはダメ。
内臓脂肪なんだから。心臓病や糖尿病になっていくんだから。
女の人は一旦痩せ始めると身体の脂肪と内臓脂肪が一緒に減っていくんですって。
A little bit of belly fat is actually good for you: it protects your stomach, intestines, and other delicate organs. But too much fat is anything but healthy. Extra fat cells deep in your abdomen (aka visceral fat) generate adipose hormones and adipokines—chemical troublemakers that travel to your blood vessels and organs, where they cause inflammation that can contribute to problems like heart disease and diabetes. The good news? Every pound you shed can help reduce your girth. "Once women start losing weight, they typically lose 30% more abdominal fat compared with total fat," says Rasa Kazlauskaite, MD, an endocrinologist at the Rush University Prevention Center in Chicago. Even better, the choices you make every day can supercharge your ability to burn belly fat. Here are 10 common pitfalls——and ways to undo each one.
Yes, stomach pudge may be stubborn, but here are a slew of research-proven ways to dump it for good.
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You're on a low-fat diet
お腹の脂肪を減らすのにモノ不飽和脂肪酸は摂取していいのよ。
研究によると １日1600kcal で モノ不飽和脂肪酸系油をたくさん摂って
１か月でお腹の脂肪を３分の１
減らしたんですって。
どうしてかというとモノ不飽和脂肪酸系油は食べたい欲求を減らしてくれるからなんですって。
モノ不飽和脂肪酸系油はどんなものかと言うと
片手の量のナッツ
オリーブオイルをテーブルスプーン１杯
アボカドだったら４分の１個。
これを毎食とかおやつとかにどうぞ、ですって。
To shed belly fat, it's good to eat fat—specifically monounsaturated fatty acids (MUFAs). When researchers in one study asked women to switch to a 1,600-calorie, high-MUFA diet, they lost a third of their belly fat in a month. "MUFAs are satiating, so they help you eat fewer poor-quality foods," says David Katz, MD, director of the Yale Prevention Research Center.
Belly blaster: Have a serving of MUFAs—like a handful of nuts, a tablespoon of olive oil, or a quarter of an avocado—with every meal and snack.
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You've been feeling blue for a while
気分が鬱っぽいというのがダメ。食べることもテキトーになるしね。
だから運動しなさい、って。
Women with depressive symptoms were far more likely to have extra belly fat, found a recent Rush University Medical Center study. That may be because depression is linked to reduced physical activity and poor eating habits.
Belly blaster: Exercise! "It improves levels of brain chemicals that regulate metabolism of fat, as well as your mood," Dr. Kazlauskaite says. This enhances your motivation to do other things that help ward off depression, like seeing friends. But if you're so bummed out that you don't want to do things you used to enjoy, it's time to seek the help of a therapist.
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Your food comes from a box
食べ物が袋物とか箱に入ったものじゃないの？
こういうものは炭水化物に砂糖の食べ物だから血糖値が上がって
インシュリンがドバっと出て
肝臓がお腹周りに脂肪を溜め込むのよ。
Simple carbs (like chips) and added sugar (in items like sweetened drinks) cause your blood sugar to spike, which triggers a flood of insulin—a hormone that encourages your liver to store fat in your middle.
Belly blaster: Instead of focusing on cutting out junk, center your efforts on adding in healthy fare (think extra servings of vegetables at each meal). As Dr. Katz says, "Filling your tank with high-quality fuel thwarts hunger."
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You're skimping on the miracle mineral
ミネラルを含む食品を食べないんでしょ？
マグネシウム不足ね。
マグネシウムをちゃんと摂取している人は血糖値やインシュリンの量が低いのよ。
１日に２回、マグネシウムの多い食品（緑の葉の野菜やバナナや大豆）を食べなさい。
Magnesium regulates more than 300 functions in the body. No surprise, then, that a 2013 study found that people who consumed more of it had lower blood sugar and insulin levels.
Belly blaster: At least twice a day, reach for magnesium-rich foods such as dark leafy greens, bananas, and soybeans.
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You're hooked on diet soda
清涼飲料水がダイエット系じゃないの？
こういう人は逆にお腹に脂肪を溜め込んでいるのよ。
つまり「ダイエット系」の飲み物だからと安心してカロリーを摂り過ぎたり食べ過ぎたりしてるってこと。
A study in Obesity found that diet soda drinkers were more likely to have a high percentage of fat in their bellies. The researchers think that diet drinkers may overestimate the calories they're "saving," and then overeat.
Belly blaster: If you're not ready to kick your habit, the researchers suggest reducing the number of food calories in your diet.
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You love burgers
ハンバーガーが好きでしょ？
スエーデンの実験なんだけど、７週間毎日750kcal余分に摂取させたんだって。
１つは飽和脂肪で750kcalのグループ、もう１つは多価不飽和脂肪酸で750kcalのグループ。
結果は飽和脂肪のグループは多価不飽和脂肪酸のグループの倍の内臓脂肪を溜め込んだんですって。
だから週に１回は鮭か鱒にして
他の日は牛肉を少な目にしたり
鶏肉と豆とかの野菜にするとかね。
When Swedish researchers gave one group of adults 750 extra daily calories, mainly from saturated fat, and another group the same amount of calories but mostly from polyunsaturated fatty acids (PUFAs) for seven weeks, the saturated fat group accumulated two times as much visceral fat.
Belly blaster: Dine on fatty fish like salmon or trout once a week to get a good dose of PUFAs. The rest of the time, reduce your intake of red meat and opt instead for protein low in saturated fat, such as legumes and chicken.
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You think girls don't get beer guts
女の子はビール腹にはならないもんだと思ってない？
ビールはお腹の肥満に関係があるのよ。
ワインだってお腹が太くなるんだからね。
アルコールはどんなのだって体重が増えるんだから。
少し飲むだけに抑えておきなさい。
According to a 2013 Danish study, beer may indeed be linked with abdominal obesity. And though beer appears to have the greatest impact, wine won't save you from a spare tire: One study found that the amount of alcohol of any type that women drank contributed to weight gain.
Belly blaster: Stick with seven or fewer alcoholic beverages a week. Light to moderate drinkers are the least likely to carry excess weight anywhere, shows a recent Archives of Internal Medicine study.
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You can't recall when you last said 'om'
最後にヨガやって「オーム」を唱えた日がいつだったか覚えてる？
これはストレスの話ね。
閉経に近くなって来るとお腹のポッコリは取れなくなるの。
でも閉経後でも１６週間、週に３回、１時間、ヨガやった人はウエストが２分の１インチ 1.3㎝ 減ったのよ。
ヨガは好きじゃなかったら、１時間ストレス・ホルモンをコントロールすることをやりなさい。
Menopause-related hormonal changes (which typically begin in your 40s) make it harder to shed stomach pudge——but vigorous yoga can help offset the effects. A 2012 study found that postmenopausal women who did an hour-long yoga session three times a week for 16 weeks lost more than 1/2 inch around their waists.
Belly blaster: Not a fan of Sun Salutations? "Take an hour to do something nice for yourself," which could help control your stress hormones, advises Sheila Dugan, MD, a physical medicine and rehabilitation specialist in Chicago.
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Your meals are beige
食べ物の色は「ベージュ」でしょ？
明るい色の果物や野菜はビタミンCが多くて、その上に、コルチゾールを減らす働きがあるのよ。
赤やオレンジ色や黄色を食べてる人はウエストが小さいんだって。
Brightly colored fruits and veggies are loaded with vitamin C, which reduces cortisol. What's more, a recent study in The Journal of Nutrition showed that people who ate more of the nutrients in red, orange, and yellow produce had smaller waists as a result.
Belly blaster: Add color to your plate by topping fish with a mango salsa, or throw diced red pepper into your turkey meatballs.
コルチゾール (cortisol) は副腎皮質ホルモンである糖質コルチコイドの一種であり、ヒドロコルチゾン (hydrocortisone) とも呼ばれる。炭水化物、脂肪、およびタンパク代謝を制御し、生体にとって必須のホルモンである。3種の糖質コルチコイドの中で最も生体内量が多く、糖質コルチコイド活性の約95%はこれによる。ストレスによっても発散される。分泌される量によっては、血圧や血糖レベルを高め、免疫機能の低下や不妊をもたらす。
また、このホルモンは、過剰なストレスにより多量に分泌された場合、脳の海馬を萎縮させることが、近年PTSD患者の脳のMRIなどを例として観察されている[1]。海馬は記憶形態に深く関わり、これらの患者の生化学的後遺症のひとつとされている。
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Your sweat sessions don't involve sweat
汗かくはずの運動で汗かいてないでしょ？
しっかり汗かく運動をしなさい。
もし自転車漕ぎや走る運動が好きだったら
2分間話が出来ないようなスピードにまで上げて、その後、１分間スピードを落とす
というのを繰り返しなさい。
筋力トレーニング（筋肉に一定の負荷をかけて筋力を鍛えるトレーニング）だったら
スクワットや腕立て伏せを 2分やって１分休むというのでやりなさい。
Research has shown that high-intensity interval training, or HIIT—bursts of vigorous activity followed by short periods of gentle activity or rest——boasts belly-shrinking benefits. "High-intensity exercise seems to be more effective at reducing insulin, triglycerides, and cortisol, and it burns more calories in less time, too," notes Shawn Talbot, PhD, a fellow of the American College of Sports Medicine.
Belly blaster: If you enjoy biking or running, for example, accelerate to a pace that makes it hard to talk for two minutes; then slow down for a minute, and repeat until you're done. Like resistance training? Try a series of moves like squats or push-ups for two minutes each with a 60-second break between them.
全然意味の無いやりかたやってたな。
反省
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