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Posted by 못된준코 Posted in " 못된준코의 다이어트/패션/성형 "   2010.05.12 10:19

중년여성의 다이어트 식단,운동 주의점은?


실로 간만에....다이어트 관련 글을 발행하는것 같습니다. 이제 거의 여름이라고 얘기할 수 있을 정도로...
날씨가 뜨거워서 그런지 다이어트에 대한 관심이 날로 늘어가고 있군요.
최근에는 30~40대나 그 이상의 중년여성들도 다이어트에 열을 올리고 있는 모습을..
주위에서 쉽게 볼 수가 있는데 ....중년여서의 다이어트 시 식단과 운동에 있어 주의해야 할 점을..
간단하게 알아볼까 합니다.

나이가 들어 중년이 되면 여성이든 남성이든 신체의 신진대사...즉 기초대사량이 떨어지면서 살이 찌기가 쉬운..
                체질로 변하는 경우가 많죠. 특히 여성의 경우 호르몬의 변화 때문에 그러한 증상들이 더 심하게 발생하는데..
                복부의 체지방률이 현저하게 증가될 수 있으므로 적절한 식이요법과 규칙적 운동이 꼭 필요합니다.




중년여성의 다이어트? 식이요법시 주의사항





1. 나이가 들게 되면 밥힘으로 산다고 할 만큼 식사량을 줄이기가 쉽지 않다. 따라서 식사량을 줄이기보다는 열량이 높은 음식을 열량이 낮은 음식으로 대체해서 먹는데 중점을 둔다.

2. 시간적으로 여유가 생기면서 여러 가지 모임이 많아지는 시기로 바깥에서 외식을 할 경우 과식하기 쉽다. 음식을 남기는 것이 아까워서 많이 먹게 되기도 하고, 이야기를 하면서 정신 없이 급하게 먹는 것이 원인으로 자신이 어느정도의 양을 먹었는지도 가늠하기 조차 어렵다. 따라서 되도록 먹을 양만큼을 앞접시에 덜어두고 먹도록 한다.

3. 전업주부의 경우 다른 식구들이 밤늦게 들어오게 되면 혼자서 식사하는 경우가 많아질 수 있다. 이 때 혼자서 먹게 되더라도 여러가지 식품을 골고루 섭취할 수 있도록 반찬을 준비하는 것이 중요하고, 식후에 바로 잠자는 습관은 갖지 않도록 한다.




중년여성의 다이어트? 운동요법시 주의사항





1. 무조건 열량소모량이 낮은 운동종목을 선택하기 보다는 현재의 건강상태를 고려해서 운동종목을 결정해야 한다. (주치의와 상담을 통해서 결정하는 것이 좋다.) 관절이 좋지 않은 경우에는 관절에 무리가 덜 가는 평지걷기나 수영, 자전거타기가 추천되고, 혈압이 높은 경우에는 추운 환경에서 갑자기 운동을 시작하지 않도록 주의한다.

2. 처음부터 운동량에 욕심을 내기보다는 조금씩이라도 매일 꾸준하게 하는 것이 체중조절이나 건강유지에 도움이 된다.

3. 준비운동과 마무리 운동을 반드시 해서 부상의 위험을 줄이도록 한다.


중년여성을 위한 다이어트 추천링크

[링크] 성공다이어트 vs 실패다이어트 나잇살 제거 프로그램 한방다이어트 무료상담링크




중년여성의 똥(?)배를 해결하기 위한 3원칙





첫 번째, 전신의 근육을 증가시켜 기초 대사량을 늘린다.

여성의 경우 남자보다 지방량이 많기 때문에 그대로 두면 피하지방이 쌓이는 것은 숙명. 이것을 막기 위해서는 몸의 근육량을 증가 시켜서 평소에 지방이 머무르지 않는 몸을 만드는 것이 중요하다. 몸 전체의 근육의 양을 늘리게 되면 평상시 몸이 소비하는 칼로리 (기초대사)의 양이 늘게 된다. 그렇기 때문에 근육을 만들어서 지방이 연소되는 양을 늘린다면 가벼운 식이 요법이나 운동으로도 쉽게 다이어트 효과를 볼 수 있다.


두 번째, 복근을 강화해서 늘어진 내장을 리프트 업!

오랫동안 운동을 하지 않은 여성들은 복근은 물론 내장이 루스하게 늘어져 있는 경우가 많다. 몸의 전체적인 근육량을 높이면서 복부지방을 공격해보자. 집중적인 복근운동을 꾸준히 실시 해보자. 복근 운동은 지방연소는 물론 다음 3가지 효과가 있다. ① 근육이 약한 몸은 내장이 아래로 처져서 불룩한 배의 원인이 된다. 복근을 단련시키면 자동 적으로 아래로 처진 내장이 바른 위치로 끌어올려진다.
② 슬림한 복부에는 잘룩한 웨이스트가 큰 몫을 차지한다. 트위스트 복근운동은 아랫배는 물 론 아랫배 주위에 붙어있는 늘어진 지방들을 태워주므로 탄탄하고 잘록한 웨이스트라인을 만들어 준다.
③ 복부근육이 약한 것은 변비체질을 만드는 원인이 된다. 복근 강화운동은 외부근육과 함께 내부내장기관을 조여주어 장속까지 깨끗해지게 한다.


세 번째, 날씬해지는 생활습관을 몸에 익히자.

운동을 해서 지방을 줄여도 음식을 그 만큼을 섭취해 버린다면 의미가 없다. 특히 여자들이 즐겨 먹는 햄버거나 포테이토칩 등은 피해야 하는 고 지방식사. 변비가 되는 원인도 이런 식생활 습관에서 찾을 수 있다. 그렇기 때문에 그 원인을 잘 체크해서 확실히 생활습관을 개선하는 것이 중요하다. 그리고 식습관만을 고치려고 애쓰는 것 보다는 활동적인 태도로 생활을 변화 시킨다면, 하루에 소비되는 칼로리에도 큰 차이가 날 것임에 틀림없다.

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