どうしてなの?多くの女性が経験する「冬太りしやすい理由」

どうしてなの?多くの女性が経験する「冬太りしやすい理由」

毎年、多くの女性が、悩みの一つとして挙げられる「冬太り」。
この「冬太り」が結局一年中解消されることのないまま、翌年の冬に、また蓄積されていってしまう・・・。

では一体、なぜ、この時期になると、決まって体重も体脂肪も増えてしまうのか?

「冬太りしやすい理由」を抑えておくことができれば、もう、悩みの種から卒業できるかもしれません。ここでは、多くの女性が経験する「冬太りしやすい理由」について解説していきます。

1、冬太りってどういうこと?

「冬太り」とは、季節を表す言葉であり、四季のある国に起こり得る、独特のお悩みかもしれませんね。そもそも、「冬太り」ってどういうことなのでしょうか?そこから探っていくことで、何か解決の糸口が見つかるかもしれません。

1-1:冬っていつのこと?

冬太りっていつのこと?

日本には四季があります。

気象学上では、冬とは、12月・1月・2月のことを意味するそうです。ちなみに、冬を意味する英語「winter」は、1月・2月・3月を意味します。天文学上では、冬至(12月22日頃)から春分(3月20日、または21日頃)までを冬、と意味するそうです。

1-2、「冬太り」とはいつからいつまでのことを意味するの?

上記のことを踏まえると、簡単に、気温が下がる寒い時期を「冬」と解釈し、この期間に、増えた体重や体脂肪分を「冬太り」と判断して良さそうですね。

2、冬太りしやすい決定的な5つの理由

では、なぜ気候が寒い時期になると、太りやすくなってしまうのでしょうか?

学校生活も、通勤時間も、勤務時間も、四季では大きな変化がないはずなのに、一体どこに「冬太り」につながる理由があるのでしょうか?決定的な「冬太りしやすい理由」を5つにまとめました。

2-1、「冬太りしやすい理由1」

ー寒さによる血行不良ー

冬太りしやすい理由その1

一般的な女性のカラダは、男性よりも筋肉量が少なく、また血管も細い構造になっています。

つまり女性は、気温が大きく下がる冬は、体熱を産生しづらく、血管も収縮するため、血流が悪くなりがちなのです。血行不良は、美にはもちろん、代謝にも大きな悪影響を及ぼします。血行不良により、美肌や代謝アップに必要な酸素や栄養分の運搬が滞るため、カラダの冷えはさらに深刻化し、お肌のくすみや、太りやすさにつながっていくのです。

2-2、「冬太りしやすい理由2」

ー寒さによる活動量の低下ー

冬太りしやすい理由その2

寒くなると、外に出たくなくなるだけでなく、できる限り暖房の効いた室内に閉じこもっていたい・・・。そんな欲求に駆られますよね。気候のいい日なら、歩いていた距離も、車や電車移動でなければ出だせなくなったり、外出する機会が減ったり、と気づかぬうちに、寒さによる活動量に低下が起きやすい時期です。

今回の件とは大きく関係はありませんが、実際に積雪量の多い東北地方では、冬の間の高齢者の活動量の低下が、健康指導上、大きな問題となっており、様々な活動がなされています。

健康であるために、高齢者の方も意識をして頑張るわけですから、キレイになりたい女性だって、部屋に閉じこもっていては仕方ありませんね!

2-3、「冬太りしやすい理由3」

ー季節的にイベントが重なりやすいー

冬太りしやすい理由その3

冒頭にある「冬とはいつからいつまでのことを意味するのか?」という回答を、天文学上の冬至から春分まで、と解釈してみると、この間にあるイベントはざっとみてもこんなにあることがわかります。

  • 12月24日:クリスマスイブ
  • 12月25日:クリスマス
  • 12月下旬:忘年会シーズン
  • 12月31日:大晦日
  • 1月1~3日:お正月
  • 1月上旬:新年会シーズン
  • 1月11日:鏡開き
  • 2月3日:節分
  • 2月14日:バレンタイン
  • 3月3日:ひな祭り
  • 3月14日:ホワイトデー

この間、七面鳥にケーキから始まり、お雑煮やお節料理、チョコレートと、終始、食文化を楽しむイベントが続くのです。人間、せっかくなら楽しみたいもの。楽しさに、理性はなかなか勝てないのです。つまり、1年間の中で、もっとも、「食べる楽しみ」となるイベントが多く、摂取量が増えることも、「冬太りしやすい理由」につながってしまうのです。

2-4、「冬太りしやすい理由4」

ー休日が多いー

冬太りしやすい理由4

冬場、イベントも多ければ、休日も多い季節です。

12月には、天皇誕生日と重なれば連休にもなりますし、クリスマスには有給を使ってお出かけする社会人も少なくありません。そして、一般的に最低でも5日間はあるとされる年末年始休暇。その後、1月2月3月にも連休が重なってきます。

学校や仕事があれば、生活リズムも一定になりやすいものですが、休日が続くとなると、自由な時間が増え、その使い方は、人それぞれ。起きる時間・寝る時間によっても食事の内容・量も変わっていきますし、大切な人たちと会うとなると、いつもよりリッチで、不規則な食生活になりやすいもの。
イベント続きで食べ過ぎて、消化不良を起こしている疲れたカラダは、代謝も下がっているため、そこにさらに休日の不規則な食生活のWパンチがくると、カラダはもうお手上げ状態になるのです。

2-5、「冬太りしやすい理由5」

ー冬は甘いものが欲しくなるー

冬太りする理由4

気温が下がり、寒さを感じやすくなる冬。この時期、カラダは本能的にあ「カラダを温めること」を要求します。カラダを温める手段はいくつかあって、冬になると、「人肌恋しくなる」と言われるのもこの本能が関係しているとも言われています。冬太りに大きくつながる手段というと、「カラダを温めるために、エネルギー源を取ろう!」という本能です。カラダを温めるエネルギー源の代表例といえば、糖分と脂肪。よって、チョコレートなどの糖分と脂肪を含むものを欲するようにできているのですね。冬の寒い時期に、チョコレートやケーキ、アイスの人気が上がるのは、うまく関係が成り立っているということなのです。

3、「冬太りしやすい理由」を逆手にとった冬太り撃退法

「冬太りしやすい理由」はいかがでしたか?理由を知ったら、あとは、冬太りしないように対策を取るだけ!ですね。
ここでは、上記に解説した「冬太りしやすい決定的な5つの理由」を逆手にとった冬太り撃退法について触れていきます。

3-1、「冬太り撃退法1」

ー寒さによる血行不良改善ー

ただでさえ、筋肉量も少なく、血管も細い女性のカラダ。そこに冷たい気温で血管が収縮されてしまうと、一気に血行不良を起こします。かつ、寒さで縮こまったカラダは、動くこともおっくうとなり、さらに血行不良を招く悪循環へ・・・。
この悪循環がわかったなら、このサイクルを止める努力は必要そうですね!

●マッサージをする

わざわざプロにお任せしなくても、自分の手でできる簡単なマッサージで血行を促進することができます。
とくに、オススメなのがふくらはぎのマッサージ。老廃物がたまった血液やリンパ液は、主にふくらはぎの筋肉のポンプ作用によって押し出されます。

1、足の指を1本1本回しましょう。
足先から準備運動をしてあげることで、血行促進作用が強化されます。

2、足の先から、足首に向かって、ゆっくり軽くもみほぐします。
気持ちいい程度の力で十分。「たまった老廃物よ、出してあげるからね。」といったイメージで、繰り返しマッサージしてあげてください。

3、足首から膝まで、両側面を両手で下から上に押していきます。
ゆっくりと丁寧に、指圧を感じながら、下から上へとほぐしてあげてください。

4、最後に、膝裏をマッサージ
手をグーにして、膝裏にセッティング。手首のスナップを効かせて、下から上にリンパ液を押し出すようなイメージで。強すぎはNGです。

これら一連のマッサージを朝・晩と繰り返すと、驚くほどに足のむくみ改善につながります。

●入浴をする

一人暮らしによる節約、仕事が忙しくて時間がない、という理由で、入浴をしない女性が増えています。しかし、外気で冷え切ったカラダを、熱いお湯で温めてあげることは、血行促進のみならず、代謝アップにもつながり、またリラックス効果もあり、寒さによる1日のストレスからカラダとココロをほぐしてくれる絶好のビューティータイムです。

ぜひ、30分程度、お気に入りのバスボムや音楽とともに、お湯に浸かる時間を確保してあげてくださいね。

 

3-2、「冬太り撃退法2」

ー寒さによる活動量の低下改善ー

●日常生活に運動を取り入れる

運動といっても、そんなにハードな運動は必要ありません。活動量の低下による筋肉量の低下を防ぎ、筋肉を動かすことによって、血管に動きをつけ、血流を改善することは十分に可能です。

  • カラダを大きく動かしながら、部屋の掃除をする
  • 買い物に行く際はスニーカーで大股で歩く
  • なるべく歩行や階段の使用を意識する
  • トイレに行くたびに、軽くスクワットをする
  • テレビを見ながらストレッチを取り入れる
  • など、日常生活に取り入れられる動きはたくさんあります。

ぜひ、「筋肉量キープ!血行改善!」を合言葉に、日常生活での運動を意識してみてくださいね。

3-3、「冬太り撃退法3」

ー季節のイベントを味方につけるー

クリスマスに忘年会。大切な人たちと、飲んで食べて、「おめでとう!」「お疲れ様!」って自分を解放したいですよね。イベントは多いに楽しんで結構!ただ、これだけイベントが続く「冬」ですから、好き放題をしていたら、やはり「冬太り」につながります。
そこで、簡単に意識できることだけ、取り入れてみましょう!

●食べる順番を意識する

もはや、常識となってきている「食べる順番」。
食物繊維豊富な野菜から、食事をスタートする、という方法です。

お食事の最初に食物繊維を取り入れることで、後からいただく食事で摂りすぎた糖質や脂質をうまく吸着して、お通じとして外に排泄してくれる、という科学的データが認められています。また、それだけでなく、先にいただいた食物繊維は、水分を吸収しながらお腹の中で膨れていくので、満腹感を感じやすく、食事全体量の過剰摂取防止の役割も持っています。

具体的な食べる順番は、

  1. 野菜を最初にいただく
  2. お肉やお魚などのタンパク質をいただく
  3. お米や麺類など、主食となる炭水化物を最後にいただく

という流れになります。

イベント時、アルコールやケーキ、おつまみなどで、余計な糖質を摂取しがち。最後に主食である糖質を持ってくることで、食べる量を抑えることができますよ。

●腹10分目で「ごちそうさま」をする

美容的には、もちろん「腹8分目」がオススメです。しかし、この時期は楽しいイベントのオンパレード。大切な人たちと、ご馳走を前にして、「控えめ」なんてできないものですよね。

しかしながら、その甘さが「冬太りしやすい理由」につながることは、もうおわかりですよね!
苦しくなるほどの満腹は、胃腸を過度に疲れさせ、免疫力の低下にもつながるので、この時期に体調を崩す人が増えるのも納得の流れなのです。
百歩譲って、食事も、アルコールも、スイーツも含めて「腹10分目」で、スッキリ満足の笑顔で「ごちそうさま!」を言ってみてはいかがでしょうか。

3-4、「冬太り撃退法4」

ーリズム感ある休日にするー

冬といえば、学生は試験に追われ、社会人は会社の繁忙期に追われる時期。

そんな中での休日は、ついだらけやすいもの。しかし、「冬太りしやすい」イベントに休日だらけの時期だからこそ、ちょっと意識を変えて過ごしてみることをオススメします。

●生活習慣を整える

休日であろうとも、いいカラダの流れをつくるため欠かせないのは、早寝早起きです。
通学・通勤と同じ時間帯に起き、ゆっくりと朝食・掃除・読書などの朝からスタートし、行きたかった場所に出かけて教養を深めるなどという、素敵な休日を過ごされるのはいかがでしょうか。
夜も、ダラダラと起きていないことで、遅い時間に何かをつまむ、ということもなくなりますね。

3-5、「冬太り撃退法5」

ー甘くてヘルシーでキレイになれるものを選ぶー

寒い時期に、どうしても甘いものが欲しくなる理由はわかりましたね!
だとしたら、甘いものを欲するのは仕方ない!と割り切って、その甘いものを「ヘルシーでかつ、キレイになれるもの」に変えてあげるといいですね!

●果物を食べる

水分と栄養が豊富な果物。甘いチョコレートの代わりにはうってつけです。
一年中食べることができて安価なバナナやキウイなどもありますが、なんといっても、一番のオススメは「旬の果物」です。

冬場の旬の果物といえば、りんごやみかん、ポンカン、いよかんがありますね。りんごは、整腸作用のある食物繊維が豊富で、噛みごたえもあることから、満足感も得やすい優秀な果物の一つです。

また、冬場に美味しい柑橘類も、水分が豊富で、ヘルシーかつキレイになれるものの代表例です。日持ちもしやすいので、ぜひ、リビングにカゴでストックとして常備しておくといいですね。

●ドライフルーツ

出先に果物は持って出歩けない、しょっちゅうお買い物に行けず、ストックが難しいという方にオススメなのが、ドライフルーツです。果物を乾燥させることによって、水分を除き、ギュッと栄養価が詰め込まれている甘いおやつです。

購入する際のポイントとしては、「乾燥もの」をチョイスすること。
パッケージの裏表示に「オイルコーティング」や「砂糖」と書かれているものは、選ばないようにしてください。せっかくのビューティーおやつに油と砂糖は必要ないですからね。

また、ドライフルーツは、果物から水分を乾燥させることによって抜き取っている分、ついつい量をいただいきがち。ですが、栄養が凝縮されている分、果糖の過剰摂取にもつながりますので、温かいお茶と一緒に、イチジクやパインんであればせいぜい3個~5個前後を、小さいレーズンであれば手の平に軽くのる程度の量を、ゆっくりと噛んでいただいてくださいね。

【まとめ】

毎年訪れる、女性の大敵「冬太り」。
しっかりと「冬太りしやすい理由」が用意されていることがわかりましたね。理由が明確になったら、あとは、対策をとるだけ。
ぜひ、1年間を通して、イベントも楽しみながら、美しさもキープできる女性であるよう、できることをコツコツやっていきたいものです!

プロフィール
代表理事 高久恵美子
日本美食脳アカデミー協会代表理事 高久恵美子カロリー計算・g計算不要。しっかり食べてキレイになる食事法を推奨する看護師/保健師。
「毎日の食は、わたし達の味方である」ということを、栄養学とは異なった観点で、ワーキングウーマンやダイエットを繰り返してきた人に教えています。FB   詳しいプロフィール お問い合わせこの著者の記事


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  • Where to study music in the UK?
    Studying abroad is a complex and expensive business: the cost of a year can vary from hundreds of thousands to one and a half million rubles per year. However, there are many grants and scholarships available, some of them covering up to 100% of the tuition costs. You can learn about the subtleties of preparing a portfolio for admission and receiving scholarships at the exhibition of British education “Study UK: Discover You”. We advise you on which educational institutions you should pay attention to.

    BIMM (British & Irish Modern Music Institute)
    The music industry in miniature .Britain’s most prestigious school of contemporary music. It teaches not only how to play a musical instrument well, but also how to interact with the industry. Among the directions — vocals, playing instruments, music business, production and songwriting (it is taught, for a moment, vocalist Lamb).

    On the territory of the Institute there are several rehearsal bases and small studios: young musicians gather groups, record demos and organize concerts without leaving the walls of their native University, and student journalists publish LDN magazine, where they talk about their colleagues and interview masters from big show business. Senior colleagues (ranging from Chuck D to Brian may) also visit students, telling them about the intricacies of their work and leaving Souvenirs: in one of the halls, for example, you can admire an autographed Niall Rogers guitar. In General, there is a whole model of the music industry-and the model is quite working. As a result, bimm alumni include George Ezra, Tom Odell, Izzy Bizu, and the Cure drummer Jason Cooper. Royal Academy of Music. The oldest Conservatory in the United Kingdom, under the personal patronage of Her Majesty, will celebrate its bicentenary in 2022. The list of graduates and alumni is no less impressive: among others, Annie Lennox from Eurythmics and Elton John studied here (for authenticity, a couple of scenes of “Rocketman” were filmed in the Royal Academy

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  • Studying abroad is a complex and expensive business: the cost of a year can vary from hundreds of thousands to one and a half million rubles per year. However, there are many grants and scholarships available, some of them covering up to 100% of the tuition costs. You can learn about the subtleties of preparing a portfolio for admission and receiving scholarships at the exhibition of British education “Study UK: Discover You”. We advise you on which educational institutions you should pay attention to.

    BIMM (British & Irish Modern Music Institute)
    The music industry in miniature .Britain’s most prestigious school of contemporary music. It teaches not only how to play a musical instrument well, but also how to interact with the industry. Among the directions — vocals, playing instruments, music business, production and songwriting (it is taught, for a moment, vocalist Lamb).

    On the territory of the Institute there are several rehearsal bases and small studios: young musicians gather groups, record demos and organize concerts without leaving the walls of their native University, and student journalists publish LDN magazine, where they talk about their colleagues and interview masters from big show business. Senior colleagues (ranging from Chuck D to Brian may) also visit students, telling them about the intricacies of their work and leaving Souvenirs: in one of the halls, for example, you can admire an autographed Niall Rogers guitar. In General, there is a whole model of the music industry-and the model is quite working. As a result, bimm alumni include George Ezra, Tom Odell, Izzy Bizu, and the Cure drummer Jason Cooper. Royal Academy of Music. The oldest Conservatory in the United Kingdom, under the personal patronage of Her Majesty, will celebrate its bicentenary in 2022. The list of graduates and alumni is no less impressive: among others, Annie Lennox from Eurythmics and Elton John studied here (for authenticity, a couple of scenes of “Rocketman” were filmed in the Royal Academy

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  • What Red Bull Music Academy was for musicians and why we will miss it
    What is the RBMA?
    International music residency for artists, producers and DJs, which was sponsored by Red Bull, and the musical and organizational part was handled by yadastar from Cologne. A creative residence is something similar to a children’s camp for adults: participants gather in one place, live together, engage in creativity and make joint projects.

    In addition to the creative residency, RBMA is also a huge archive of video lectures from well-known producers, sound engineers and musicians: all these lectures were held live during the residency.RBMA started working in 1998 in Berlin. At that time, the tumultuous nineties and euphoria that came after the fall of the Berlin wall were already fading, and people who came to Berlin for inspiration either left or lost their enthusiasm.
    “We were 23 years old,” says Torsten Schmidt and Mani ameri, the founders of Yadastar, which founded the residency in collaboration with Red Bull, ” and we really missed the opportunity to learn music: it was difficult to exchange experiences, all like — minded people seemed to be scattered and confused all over the world, pathetic sound engineering courses and music colleges did not provide a single gram of valuable or even relevant information. When Red Bull asked what kind of project they could do with us in the music field, the idea was obvious — it would be cool to bring together musicians of different styles and cultures and give them the opportunity to learn from each other.”

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  • Learn several foreign languages

    It’s nice to come to Italy and say “Buongiorno!” passing waiter. And then catch the admiring glances of those with whom you came. Is not it? But it has long been known that learning foreign languages contributes to the development of a good memory. It’s also very interesting! So why not take advantage of this?

    These are effective methods for training memory. But there is also something interesting. Memory is inextricably linked to proper and good brain function. This means that stimulating its work allows you to improve memory:

    It has been proven that regular sports activities increase brain activity and improve memory;
    No to gray days! It is well remembered that that does not fit into the framework of everyday life. Try to change the environment, add bright colors, go to the store on a new path … It is not necessary to radically change your life. Just add something new to your daily routine, and your brain will work with renewed vigor;
    Add new habits. For example, tidying up your desk in the morning is a great start to a productive day!
    Meditation, relaxation make the brain switch, relax. This means that he will perform new tasks with renewed vigor;
    Music has a magical effect on our brain. It has been proven that people who practice music have better memory and analytical skills;
    Teamwork. Brainstorms have proven their effectiveness more than once. And now scientists have proven that the decisions made in the team were more accurate and faster. They attribute this to the fact that information is easier to perceive and assimilate during communication. Therefore, solve problems together!
    The brain assimilates and sorts information while we sleep. So don’t ignore this process.
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    This is just a small part of the effective techniques for developing memory. But simple reading will not work. Apply these techniques. Remember, only 50% of the result depends on the doctor, and the remaining 50% on the patient. Without working on yourself, you will never reach the top.
    Figure 1. Sample structure of coursework
    The above structure can only serve as a guide. When giving the assignment to write a term paper, the teacher usually shows a sample of drawing up a plan, explains which sections should be contained in it.
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    The introduction is what is always read. If the main part of the commission (and even the leader, if he is not very conscientious) can skim through, then the first pages of the text will certainly receive close attention. As the title implies, this section serves to introduce readers to the course of the matter, to briefly describe the research. The introduction consists of typical parts:
    Relevance of the topic. You need to explain why you chose this particular topic, why it should be considered. The arguments presented depend significantly on the direction of the research – it can be either the novelty of the topic (“in connection with active changes in this area”), or its controversial nature (when one large scientific school expresses one opinion, and another – another), or practical significance. For historical topics, it is necessary to establish a connection with the present, to trace what the events of the past are affecting now, to draw parallels.
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