Verantwoord en snel afvallen

"Verantwoord en snel afvallen?"

Verantwoord AfvallenWe doen het allemaal met dat ene doel, om zo snel en zoveel mogelijk gewicht te verliezen op een zo gezond mogelijke manier; afvallen. Toch zal je al snel zien, dat het ene dieet gezonder is dan het andere, maar welke is nou eigenlijk het beste?
Waar ligt bijvoorbeeld de grens tussen verantwoord en onverantwoord afvallen? In dit artikel ga ik in op verantwoord en snel afvallen. Waar kun je het beste beginnen en hoe voorkom je, dat je lichamelijke gesteldheid af, in plaats van toeneemt tijdens het afvallen?

 

Pas je eetpatroon op verantwoorde wijze aan

Wellicht een vage titel, ‘pas je eetpatroon op verantwoorde wijze aan’, want wat kun je verantwoord noemen? De een zal beweren, dat je alle tussendoortjes weg moet nemen en de ander zegt, dat je überhaupt geen verzadigde producten moet nemen. Wij raden aan, om je eetpatroon geleidelijk aan te passen en vooral niet na een week al je conclusies met bijbehorende gevolgen te trekken.

Begin bij het begin, door gedurende een week al je tussendoortjes, maaltijden, enzovoorts in een soort dagboek bij te houden. Het liefste met bijbehorend aantal calorieën, zodat je aan het einde van de week een goed overzicht hebt van de plekken waar winst te behalen valt. Kijk hierbij allereerst eens naar de tussendoortjes en laat je maaltijden voor wat ze zijn voorlopig. Probeer daarbij in je eerste week de tussendoortjes met de meeste calorieën eens te vervangen voor fruit en schrap de kleine tussendoortjes als snoep en bakjes met nootjes.

In de weken die daarop volgen kun je iedere week iets anders aanpakken, als bijvoorbeeld je drankjes en maaltijden. Vaak vergeten mensen, hoeveel frisdrank ze in een week binnenkrijgen en wat het gevolg daarvan is. Deze dik makende sappen zou je ook kunnen vervangen voor een kopje thee of domweg een glas water! Je zal versteld staan van het verschil. Bij de maaltijden dien je vooral te kijken naar de verzadigde producten, gebruik bijvoorbeeld halfvolle in plaats van volle melk bij de bereiding van maaltijden.

 

Progressieve toename van je beweging en verantwoord afvallen

Progressief, omdat je bij verantwoord afvallen vooral niet te hard moet gaan trainen in je eerste weken. Net als bij de aanpassingen in je eetpatroon, moet je lichaam ook bij een toename van de beweging wennen aan de nieuweVerantwoord afvallensituatie. Wanneer je toch teveel zou bewegen, kun je je lichaam overbelasten of blesseren, waardoor je een tijd uit de roulatie zal zijn. In dat geval wordt verantwoord afvallen ontzettend lastig, want de enige winst die je in dat geval kunt boeken, zit in je eetpatroon. Helaas echter zijn de resultaten van deze aanpassingen vaak beperkt!
Zoek op internet eens naar een schema, wat past bij een beginnende beoefenaar van een bepaalde sport.

Neem bijvoorbeeld hardlopen, je zal hierbij in je eerste trainingsweek slechts een aantal minuten hardlopen, gecombineerd met een aantal minuten wandelen. Daar waar je wellicht had gehoopt direct een half uur te kunnen bewegen. Wanneer je het schema opvolgt, zal je na verloop van tijd (vaak enkele weken) een aanmerkelijk betere conditie hebben en flink wat kilo’s kwijtgeraakt zijn. Precies wat je wilt! Een gezonder lichaam en verantwoord afvallen.

 

"Verantwoord afvallen is lastig maar geduld wordt beloond!"

Hoewel een ieder die aan het afvallen is, graag zoveel mogelijk kilo’s kwijt wil raken in een zo kort mogelijke periode, wordt geduld hierbij beloond. Je kunt er op lange termijn beter voor kiezen, om verantwoord snel af te vallen, dan snel af te vallen. Belangrijkste verschil tussen beiden? Bij verantwoord snel afvallen bouw je je trainingsschema progressief op en je eetpatroon progressief af, terwijl je bij snel afvallen in beiden een zo groot mogelijke verandering wilt aanbrengen in een zeer korte periode. Iets wat je lichaam niet kan behappen en moet bekopen met het ‘jojo’-effect of een felle blessure!

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  98. ・スキンケアの基本(女性編)

    ・間違いだらけのスキンケア
    私のものとにはスキンケアの悩みを抱えた女性から、毎日のように相談メールが届きます。
    中でも最近特に多い相談は、「肌荒れ」「シミやシワなどのエイジング」そして「毛穴」の悩みです。
    でも、悩みごとは様々ですが、「スキンケアのことをとても心配している」という点では、皆さん共通しています。

    ところが、そんな関心の高いスキンケアについて、間違った認識をしている人が実に多いということに驚かされます。
    スキンケアや化粧品の情報は、テレビ番組やCM、雑誌やインターネットなどによって、日々大々的に配信されていますが、次から次へと出てくる新商品や新情報に目移りをして、何が正しいのかわからなくなってしまっているようです。

    例えば、洗顔一つにしてみても「しっかり洗った方が良い」とか、「あまりよく洗わない方が良い」とか、一般ピープルが混乱するような相反する情報が飛び交っています。
    しかし!科学的な観点から見ると、真実は常に一つですよね。
    つまり、正しい基礎知識さえ持っていれば、溢れる情報に惑わされることなど無くなるというわけです。
    スキンケアに関しても然りです!

    というわけで、今回は「スキンケアの基本」と題しまして、スキンケアの正しい基礎知識について、皆さんへお届けいたします。
    最後まで、楽しみに読んでくださいね。

    ・美肌は少しずつ育てるもの
    「美しい肌を手に入れたい」という気持ちは誰でも同じですよね。
    でも、スキンケアに時間やお金ばかりかけても、方向性が間違っていれば、逆に肌を傷めてしまうこともあるのです。
    やみくもに色々なものを試す前に、まずは基礎知識を身につけてください。

    当然のことですが、肌とは一生付き合うものなので「肌は自分自身で育てていくもの」です。
    肌の仕組み、自分の肌に合った化粧品の成分、そしてその化粧品の正しい使い方など、そういった少し難しそうなことも、肌のために積極的に学んで、毎日肌と向き合い、肌の調子に合わせたスキンケアをアレンジしてみてください。
    肌は気にかける分だけ、きっとあなたの期待に応えてくれるはずです。

    ・肌の基礎知識 〜肌はこんなふうにできている〜
    角質層(かくしつそう)やコラーゲン、ヒアルロン酸etc・・・
    美容用語としてよく使われるこの言葉ですが、これって肌のどこに存在し、そしてどんな働きをしているか知ってますか?
    まずは、肌の仕組みがどのようになっているのかを知ることで、化粧品がどの部分にどのような効果があるのか、そしてなぜそのケアが必要なのかが、自然と見えてきます。
    特に、肌の3つの層のうち「表皮(ひょうひ)」と「真皮(しんぴ)」については、その仕組みや働きをそれぞれ知っておく必要があります。

    ・図

    ・肌の基本その1【表皮】
    表皮は、肌の潤いを保つ機能と、外部から肌を守るバリア機能を兼ね備えています。
    表皮は肌の最も表面にある層で、その表皮の中にも更にいくつもの層に分かれています。
    表皮の最も表面が「角質層」、そして最も深い層が「基底層(きていそう)」と呼ばれています。

    表皮では、基底層で生み出された表皮細胞が、だんだん上へと押し上げられて、やがて死んだ細胞に変わります。
    その死んだ細胞が角質層と呼ばれていて、角質層はしばらくすると、アカとなって剥がれ落ち役目を終えます。
    この、表皮細胞が基底層で生まれ、そして角質層で死んでいく流れを「ターンオーバー」といいますが、このターンオーバーは表皮の中で常に繰り返し行われています。
    つまり、ターンオーバーより角質層で肌が絶えず入れ替わることによって、健康で潤いのある肌が保たれるというわけです。

    ・ターンオーバー図

    ・表皮の基本その1【角質層】
    角質層は、肌の一番外側の表皮の、更に一番外側にある層で、暑さはわずか0.02mmほどです。
    角質細胞が何層も重なってできていて、その層の中には約20〜30%の水分が保たれていて、肌の潤いにも貢献しています。
    また、角質層はバリアのように体を覆い、外からの刺激から体を守ったり、体内から水分が蒸発しないようになど、様々な役割をもっています。

    ・表皮の基本その2【表皮細胞】
    表皮細胞(ひょうひさいぼう)は、表皮の中間層で、最下層の基底層で生み出され押し上げられた細胞の層です。
    表皮細胞は、角質層(死んだ細胞)になる前の生きた細胞で、摩擦などの外的刺激を神経に伝えたり、アレルギー反応を起こしたりして、体を守る働きをしています。

    ・表皮の基本その3【基底層】
    基底層では、表皮の下の層にある真皮の血管から栄養や酸素を受け取り、細胞分裂によって新しい表皮細胞を生み出しています。
    つまり、真皮を表皮へと変身させる役割をもっているというわけです。
    また、基底層には、紫外線に反応しメラニンをつくりだすメラサイトという細胞があります。

    ・肌の基本その2【真皮】
    真皮は表皮の下の層にあり、主にコラーゲンやエラスチンという繊維状の成分と、ヒアルロン酸というゼリー状の物質でできています。

    真皮の主成分はコラーゲンで、コラーゲンはゴムのように弾力のある繊維状の成分です。
    また、コラーゲンは真皮の中に網目状に存在し、それをエラスチンという別の線維が支えていて、この構造によって、肌の弾力が保たれています。

    ・真皮の基本その1【コラーゲン】
    コラーゲンは「膠原線維(こうげんせんい)」とも呼ばれる繊維状の成分で、真皮の約70%を占めています。
    コラーゲンは古くなると分解され無くなりますが、一方で新しく作られていきます。
    しかし、加齢などにより著しく減少したり変性したりすると、肌の弾力が失われ、シワやたるみの原因となります。

    ・真皮の基本その2【エラスチン】
    エラスチンは「弾性繊維(だんせいせんい)」とも呼ばれ、真皮の約5%を占める成分です。
    エラスチンはコラーゲン同様に、ゴムのように弾力のある線維で、所々でコラーゲンをつなぎとめ、肌の弾力を保つ役割をもっています。

    ・真皮の基本その3【ヒアルロン酸】
    ヒアルロン酸はゼリー状の物質で、コラーゲンやエラスチンの間を埋め尽くしています。
    また、優れた保湿力があるため、化粧水などによく配合されますが、通常、化粧水が浸透するのは表皮の角質層までなので、真皮のヒアルロン酸が補給されるというわけではありません。
    つまり、化粧水などに配合されているヒアルロン酸は、一時的なものというわけですね。

    ・真皮の基本その3【線維芽細胞】
    線維芽細胞(せんいがさいぼう)は、コラーゲン、エラスチン、ヒアルロン酸を作り出す働きをしています。

    ・汗腺
    汗腺は、汗を分泌する細胞が集まっています。

    ・皮脂腺
    皮脂腺は、皮脂を分泌する細胞が集まっています。
    分泌された皮脂は毛をたどって肌の表面に排出されます。

    ・毛包
    毛包は、いわゆる「毛穴」のことで、毛根部分で毛が作られて伸び、
    そして毛が抜ける、というサイクルが繰り返されています。

    ・血管
    真皮の中を網目状に通り、栄養や酸素を運んでいます。

    ・スキンケアの基本とは、まずは自分の肌を知り、やるべきことをCheckする!
    肌の状態は、年齢や生活習慣によって変わってきます。
    状態が変わっているのにいつもと同じケアをしていても、効果が出ないのはもちろんのこと、肌にダメージを与えてしまう危険性があります。
    そこで、ここでは一般的な肌の状態を、年代別に検証してみましょう。
    そしてそれを参考に、自分のスキンケアを見直してみてください。

    ・スキンケアの基本その1【20代前半までの肌】

    ・図

    ・状態は?
    表皮の角質層は潤いを保ち、外的刺激から肌を守る役割もしっかりと果たしています。
    また、真皮のコラーゲンもしっかりとした網目状の構造を保ち、肌の弾力も言うこと無しです。

    ・やるべきことは?
    見た目には若々しくても、肌老化は少しずつ始まっています。
    特に、年齢を問わず徹底したいのはUV(紫外線)ケアですね。
    紫外線のダメージは、若い頃から着々と蓄積され、ある日突然シミとなって現れます。
    ですので、20代のうちから正しい方法でUVケアをする習慣を、身に付けておくことをオススメします。
    また、極端なダイエットや睡眠不足などの不規則な生活は、ターンオーバーを低下させ、肌荒れやニキビなどの、肌トラブルを引き起こす恐れがあるので、注意が必要です。

    ・スキンケアの基本その2【20代後半の肌】

    ・図

    ・状態は?
    肌の若々しさを保つ「エストロゲン」という女性ホルモンがありますが、エストロゲンは、25歳をピークに減り始めると言われています。
    エストロゲンが減少すると、肌の老化が進みやすくなり、小ジワ、乾燥、シミなど、肌老化の初期症状が出始めます。

    ・やるべきことは?
    まずは、生活習慣を見直してください。
    生活習慣の乱れは、肌にとって最大の敵です。
    エストロゲンは加齢だけでなく、不規則な生活やストレスによっても減少するのです。
    なので月並みですが、まずは健康的な生活習慣を心がけてくださいね。

    スキンケアでは、保湿に重点をおいて「化粧水+美容液」でケアしましょう。
    特に化粧水は、ビタミンC誘導体配合のものを使い始めることをお勧めします。
    ビタミンC誘導体配合の化粧水は、長く使っていくことで、シミやシワ、ニキビの予防にもなります。
    それと、UVケアも忘れずに行ってくださいね。

    ・スキンケアの基本その3【30代の肌】

    ・図

    ・状態は?
    肌のターンオーバーが低下し始めるため、古い角質層が厚くなり、シミや小ジワ、毛穴の開きが目立ったり、肌がくすんで見えたりすることが増えてきます。
    また、セラミドが減少し、肌が乾燥しやすくなることもあり、さらにコラーゲンの減少や変性によって、肌の弾力も失われていきます。

    ・やるべきことは?
    30代に入ると、多くの人に老化のサインが見え始めます。
    肌の代謝を高めたり、コラーゲンを増やしたり、積極的なケアに切り替えていきましょう。
    なお、ターンオーバーを促し、肌の代謝を高めるには「ピーリング」がオススメです。
    ピーリングとは、古い角質層を取り除き、肌本来の新しい角質を取り戻すことをいいますが、家庭でもできるものと、美容皮膚科で治療として受けられるものとがあります。
    また、コラーゲンを増やしてシワを予防するためには、レチール配合の化粧品を使うと良いでしょう。

    ・スキンケアの基本その4【40代の肌】

    ・図

    ・状態は?
    30代後半から40代になると、長い時間をかけて蓄積されてきた紫外線のダメージが、シミやシワとなって表面化します。
    また、女性ホルモンの分泌量が低下するため、コラーゲンの弾力が失われ、ほうれい線や眉間のシワ、毛穴のたるみなども現れやすくなります。

    ・やるべきことは?
    30代から引き続き、より積極的なスキンケアが必要です。
    古い角質を取り除き、肌を再生させるためには、やはりピーリングが効果的ですね。
    シワにはレチノール配合の化粧品が良いでしょう。
    ただし、濃くなったシミや深いシワまでは、スキンケアだけではなかなか改善されないので、美容皮膚科でレーザ治療を受けたり、レチノイン酸(レチノールと同種ですが医薬品なので効果が高い)を処方してもらうのも一つの方法です。

    ・スキンケアの基本まとめ1【肌老化は生まれた時から始まる】
    「肌老化は何歳から始まるのですか?」とよく聞かれますが、肌老化は、実は生まれた時から既に始まっているのです。
    なぜなら、まず肌の水分量は、生まれてから減っていく一方で、例えば真皮の場合、赤ちゃんの時には約80%の水分量ですが、20代では約65%にまで減り、その後もどんどん減り続けます。
    これは、主に真皮のヒアルロン酸が減少するためで、肌の潤いを保つセラミドや、弾力を保つコラーゲンも、年齢とともに減少していくからです。

    また、紫外線について言えば、多くの人が10代までに、一生分のあびる紫外線の約6割を浴びているとも言われていて、紫外線の影響は少しずつ蓄積し、シミやシワの原因となります。
    このように、生まれた時から少しずつ起こっている老化ですが、それが実際に目で見えてくるのは、25歳を過ぎた頃で、見えないところで肌の変化は日々起こっているのです。
    ちなみに、加齢に伴う肌の衰えを食い止めることを「アンチエイジング」といいますが、アンチエイジングを始めるのは、早いに越したことはありませんね。

    ・スキンケアの基本まとめ2【歳を取ると肌が硬くなり、シミができやすくなる理由】
    肌は、表皮の定期的なターンオーバー(生まれ変わり)によって、若々しさを保っています。
    基底層で表皮細胞が生まれ、ターンオーバーにより角質層で死んで剥がれ落ちていくまでの期間は、20代で約28日間と言われています。
    ところが、加齢とともにこの速度は遅くなり、40代では約40日かかるようになると言われています。
    なお、ターンオーバーの速度が落ちると、表皮が薄くなる一方で角質細胞がたまり、角質層が厚くなっていきます。
    つまり、死んだ細胞の角質層が厚くなるわけですから、当然肌は硬くなり、くすんで見えるようになるというわけです。
    また、肌の再生が遅くなるということは、シミが残ったり、ニキビなどができても治りにくくなります。

    ・スキンケアの基本まとめ3【エストロゲンが多いと肌は若々しく美しい】
    女性ホルモンの一つの「エストロゲン(卵胞ホルモン)」は、肌に大きな影響を与えるホルモンです。
    美しい肌を体の中から作り出すためにも、肌とエストロゲンの関係についても知っておきましょう。

    エストロゲンは、卵巣で作り出される女性ホルモンの一種で、このエストロゲンと肌にまつわる興味深い話があります。
    まず、20人の女性の年齢を男性に当ててもらいます。
    そして、その20人の女性の血液を調べたところ、実際の年齢よりも若く見られた女性のほうが、エストロゲンの量が多いという結果が出たのです。
    つまり、女性はエストロゲンが多いほど、若々しく見えるというわけですね。

    エストロゲンには、肌老化を引き起こす活性酸素を取り除いたり、肌の弾力を保つコラーゲンを維持したりする作用があります。
    しかし、残念ながら25歳頃をピークに、エストロゲンの分泌量は低下していきます。
    また、無理なダイエットや過度なストレスなども、エストロゲンを減少させますので、加齢による減少はともかくとして、生活習慣によって減少させるようなことは絶対に避けたいものですよね。
    なお、エストロゲンを薬で増やすことはリスクを伴うので、婦人科治療などで必要な場合を除いては、極力避けた方がいいでしょう。

    ・最後に
    最後までお読みいただき、本当にありがとうございました。
    私なりに「スキンケアの基本」について書いてみましたが、いかがでしたか?
    繰り返しになりますが、スキンケアの基本とは「まずは自分の肌を知る」から始まり「それに合ったケアをする」ということがとても大切になります。
    ぜひ参考にして、そして実行してみてくださいね。
    それと、スキンケアの基本については、無料で配布している「オリジナルアドバイスBOOK」で、さらに詳しく説明しているので、是非、そちらのほうも読んでいただけると嬉しいです。

    【スキンケアの基本がわかるオリジナルアドバイスBOOK】はこちら→ http://www.skincares.jp/entry/ebook

    【説明文】
    近ごろお肌の手入れに関して、間違ったお手入をするかたが大変多いということに仰天させられます。

    肌の手入や化粧品の知識は、インターネットなどから、つねづね多く配信されていますが、続々と出て来る新しい商品や新しい情報に悩まされ、どのことが真相なのか見つけ出せなくなっているみたいです。

    しかしながら、科学的な視野から考えると、本当の事は常にひとつですよね。
    一言で言えば、正しい基本知識を習得していれば、たくさんの情報にはめられることなんて無くなるということです。

    ということで、今宵は「スキンケアの基本」と題しまして、お肌の正しい基礎ノウハウについて、皆さんへお届けしたいと思います。

    くわしくは下記のリンクを参照してください。

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