ストレスで食欲が増加する理由と対処法3選

こんにちは！

からだとこころのダイエットトレーナーの内山琉惟です^^

銀座でパーソナルトレーナーをしています(o^―^o)

お食事のコントロールはダイエットにおいて必要不可欠なもの！

でもこれがうまくいかずに、ダイエットに失敗する人が多いのも事実です。

なぜあなたは食事のコントロールがうまくできないのか

どうやったら食事のコントロールがうまくいくのか

お伝えしていきます^^

ストレスと食欲

「あなたはどんなときに食欲が増加しますか？」

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この質問をしたとき、「ストレスが多いとき」と答える方がほとんどです。(PMS除く)

人はストレスを感じると十分な量を食べたのに食べたりなく感じたり、お腹が空く頻度が多くなりがちです。

これは、「コルチゾール」と「グレリン」というホルモンが関係してきます。

どちらのホルモンも体にとって必要なものなので、正常に分泌されていれば何の問題もありません。

しかし私たちがストレスを感じると、そのストレスに体が耐えられるようにそれらが過剰に分泌され、それにより食欲を抑えるセロトニンの分泌を妨げてしまうのです。

ストレス食いの対処法３選

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ストレスを感じると食欲が増すのは、体の仕組み上仕方のないことではありますが、生きている上でストレスがゼロになることは、きっとないでしょう。

ということは、自分である程度コントロールができなければ、今後ダイエットに失敗するのは目に見えていますし、病気になるリスクも高まってしまいます。

１．誰かと一緒に食事をする

話しをしながら食事をすることで食事のスピードがゆっくりになり、満福中枢が刺激されやすくなり、大量に食べなくても満腹感を得られやすくなります。

また、人と会話をすることでストレスの発散に繋がります。

２．いつもより少し高いものや、体に良いものを食べる

ストレスが多い時はジャンクフードに手が伸びたり、手軽なものでとりあえず食欲を満たす行為に走りがちに。

いつもより少し高いものや体に良いものをあえて食べることで、ゆっくりと味わいたいという思いが生まれやすく、自然と食事本来の「楽しむ気持ち」や「幸福感」を得やすくなります。

また、ストレスを消化していくには体の中でビタミン・ミネラルが大量に消費されるので、それらを積極的に補うためにも、体に良いものを食べることもストレス食いを抑えるポイントです！

３．外で体を動かしてみる

室内での運動でももちろんOKなのですが、太陽の光りを浴びることで食欲抑制ホルモンの「セロトニン」の分泌が活性化されます。

ウォーキングやランニングができればダイエット効果も高まるので一番いいですが、最初はストレッチや伸びだけでも食欲を抑えるのは効果的ですよ＾＾

まとめ

自分を責めれば責めるほど、ストレスが溜まります。

そのストレスを発散するためにまた暴飲暴食をするという負のループに陥る前に、自分を責めるのをやめて、まずは上記の３つを試してみてくださいね(o^―^o)

Happiness is always decided by your heart.

Rui☆

#食事コントロール　#食事管理　#過食　#ストレス食い　

#パーソナルトレーニング　#ダイエット　#ボディメイク