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· 작성일 :  2020-01-13 08:53 · 작성자 :  강윤희 E-Mail
폰트확대 폰트축소

새로운 해의 시작과 함께 돌입한 다이어트가 벌써 작심삼일로 끝나버렸는지도 모르겠다. 하지만 너무 우울해하지 말 것. 여기 생활 속에서 어렵지 않게 실천할 수 있는 작고 분명한 15가지 다이어트 방법이 있으니 말이다.

 

 

새해 목표만큼 쉽게 무너지는 결심도 드물다. 그중에서도 제일은 살을 빼겠다는 결심이다. 하지만 다이어트 전문가이자 영양사, <작은 변화 다이어트(The Small Change Diet)>의 저자인 케리 간스(Keri Gans)는 번번이 다이어트에 실패하는 것이 단순히 의지력의 문제가 아니라고 지적한다. 잘못된 목표를 세우는 게 문제라는 것이다. 그녀는 무작정 체중을 감량하겠다고 결심하는 것은 설계도 없이 집을 지으려는 것과 같다고 설명한다. “원하는 결과는 알고 있지만 거기까지 가는 길을 모르는 상황인 거죠.” 작고 분명한 변화로 시작하는 것, 그러니까 작은 버릇부터 고쳐나가는 것이 다이어트의 바른 설계도라고 할 수 있다. 그 작고 분명한 변화를 살펴보자.

 

1 30분간 근력 운동, 30분간 유산소 운동

전문가들은 대부분의 여성들이 유산소 운동에만 몰두한다고 우려한다. 유산소 운동만으로는 장기적인 체중 감량 효과를 기대하기 힘들다. “같은 시간 운동했을 때 유산소 운동이 근력 운동보다 더 많은 칼로리를 소모하는 건 사실이에요. 하지만 장기적으로 신진대사를 증진하기 위해서는 근력 운동이 훨씬 더 효과적입니다. 정확하게 말해, 체중을 감량하고 싶을 때 가장 먼저 해야 할 일은 바로 근력 운동인 거죠.” 매사추세츠 주 퀸시 대학교의 피트니스 연구원인 웨인 웨스트콧(Wayne Westcott)의 말이다. 근력 운동을 한 뒤에는 3일간 매일 평균 100kcal를 더 연소하게 되고, 근육 1.3kg이 늘 때마다 매일 120kcal의 추가적인 칼로리를 연소하게 된다. 그러니 당신의 다이어트 목표에서 근력 운동을 빼놓아서는 안 된다. 이제껏 러닝머신에서 50분을 보내고 나머지 10분만 근력 운동에 투자했다면 지금부터는 유산소 운동 30분에, 근력 운동 30분을 투자하라.

 

2 매일 채소 한 접시 더 먹기

하루 채소 한 접시의 결과는 꽤 훌륭하다. “여러 연구 결과에 의하면 식단에 채소와 과일을 더하면 칼로리가 높은 다른 음식을 대체하는 효과가 있다고 해요.” 노스캐롤라이나 주 더럼에 위치한 듀크 다이어트 & 피트니스 센터의 총괄 영양사 엘리사베타 폴리티(Elisabetta Politi)가 말한다. 다른 식단 조절 없이 채소를 조금 추가하는 것만으로 칼로리 섭취를 줄이고 살이 찌는 걸 막을 수 있다는 얘기다. 채소를 통해 비타민과 미네랄 등 다양한 영양소를 섭취할 수 있다는 것 역시 장점이다. “파스타 접시에서 1컵 분량을 덜어내고 그 양만큼 볶은 브로콜리를 먹으면 128kcal를 낮추는 동시에 항산화물질, 섬유질, 철분을 섭취할 수 있어요. 1년 내내 이것을 반복하는 습관을 들이면 46,720kcal라는 엄청난 양의 칼로리를 줄이게 되죠. 체중으로 환산하면 6kg 정도니 어마어마한 수치예요.” 폴리티의 설명이다.

 

3 금요일마다 생선 먹기

믿기 어려울지 모르겠지만 일주일에 딱 한 번 식단을 바꾸는 것만으로도 놀라운 다이어트 효과를 누릴 수 있다. 해산물은 같은 분량의 소고기나 심지어 닭고기보다 칼로리가 훨씬 적다는 게 폴리티의 설명이다(껍질을 벗긴 닭가슴살 140g은 칼로리가 230kcal 정도지만 같은 양의 틸라피아 생선은 칼로리가 180kcal, 새우는 140kcal가 채 되지 않는다). 일주일에 한 번 육류 대신 해산물을 섭취하는 것만으로 1년에 9,360kcal를 줄일 수 있다는 사실! 뇌와 심장 건강에 탁월한 역할을 하는 오메가3도 풍부하게 섭취할 수 있으니 이보다 더 좋을 수 없다.

 

4 매일 같은 시간에 잠들고 일어나기

숙면의 중요성은 아무리 강조해도 지나치지 않다. 게다가 잠을 푹 자면 날씬해진다! 콜로라도 대학교에서 최근 실시한 연구 결과에 따르면 5일간 꾸준히 9시간의 숙면을 취한 실험 참가자들은 체중 증가 억제 효과를 경험했다고 한다. “규칙적인 생활이야말로 수면의 질을 향상하는 데 가장 중요한 요소입니다. 일주기 리듬을 바르게 세워 뇌가 언제 잠자리에 들고 기상해야 할지 예측할 수 있으니 숙면을 취할 수 있는 거죠.” 수면 전문가이자 <수면 의사의 다이어트 계획(The Sleep Doctor’s Diet Plan)>의 저자인 마이클 브레우스(Michael Breus) 박사의 설명이다. “체중 조절을 목표로 하고 있다면 매일 8시간 양질의 수면을 취하는 것이 중요합니다. 질이 낮은 수면은 스트레스 호르몬인 코르티솔 분비를 유발하며 식욕을 통제하는 호르몬인 렙틴과 그렐린에 영향을 미치기 때문이죠. 이 모든 것은 결과적으로 체중 증가와 연관이 있습니다.”

 

5 잡지 없이 러닝머신 뛰기

셀러브리티 트레이너 테디 배스(Teddy Bass)는 “운동을 제대로 하고 있다면 잡지 기사가 눈에 들어올 리가 있나요?”라고 일침을 가한다. 카메론 디아즈의 환상적인 몸매를 10년 이상 책임져온 그의 말이니 믿어도 좋다. 러닝 머신이나 스테퍼의 핸들을 잡거나 매달리는 행동 역시 운동 효과를 떨어뜨려 칼로리 연소를 무려 25%나 줄인다는 게 그의 설명. 같은 시간 운동하더라도 그 자세가 어떠하냐에 따라 칼로리 소모량이 확연하게 달라지는 셈이다. 올바른 태도와 자세로 운동해야 최상의 효과를 누릴 수 있다는 조언을 기억하길.

 

6 운동할 시간이 없다면 줄넘기를

뉴욕의 피트니스 트레이너 시몬 드 라 뤼(Simone de la Rue)는 “시간이 없다고 변명하는 회원들에게 줄넘기를 추천합니다. 누구나 5분쯤은 짬을 낼 수 있으니까요”라고 말한다. 언제 어디서나, 심지어 줄넘기가 없다면 맨손으로도 할 수 있으니 더 이상 핑계를 댈 수 없을 것이다. 그녀는 60초간 줄넘기를 하고 30초 휴식하는 사이클을 5분간 반복할 것을 권한다. 일주일에 한 번만 실천해도 매달 소모하는 칼로리가 무려 268kcal, 체중으로 환산하면 2kg이다.

 

7 점심을 먹을 때 주의할 점

점심 식사를 햄버거, 샌드위치, 샐러드로 가볍게 해결하는 여성이 많다. 하지만 햄버거의 치즈, 샐러드의 크루통, 샌드위치의 마요네즈만은 피하는 게 좋다. 위의 세 가지 요소를 제거하는 것만으로 식사 때마다 약 100kcal의 칼로리 섭취를 줄일 수 있다는 게 영양사 케리 간스의 설명이다. 이는 매달 0.5kg 정도의 체중 감량을 의미한다. 햄버거를 포기하는 것은 어렵지만 치즈 한 장 정도는 양보할 수 있지 않은가?

 

 

8 매일 한 번씩 약 3분간 깊게 숨쉬기

스트레스가 건강과 다이어트에 좋지 않다는 건 이미 귀에 못이 박히도록 들어온 얘기다. 높은 스트레스 수치는 체중 증가, 특히 복부 비만과 깊은 관련이 있다. 캘리포니아 대학교에서 실시한 연구 결과에 따르면 코로 깊게 숨을 들이쉬고 입으로 천천히 내뱉는 복식 호흡법이 스트레스로 인한 체중 증가를 막아준다고 한다. 약 3분간 깊게 숨쉬고 내뱉는 것만으로 스트레스 수치를 낮추고 화를 가라앉힐 수 있다고 하니, 지금 당장 실천해보자.

 

9 식사는 식탁에서 제대로 하기

듀크 다이어트 & 피트니스 센터의 의학 총괄 원장인 로널드 샤(Ronald Sha) 박사는 “식사 습관을 바꾸는 것만으로 꽤 많은 양의 체중 감량에 성공한 경우를 목격했죠”라고 말한다. 차에서 급하게 햄버거를 먹거나 아무 생각 없이 과자 봉지에 손을 뻗는 것은 금물이다. 식탁에 앉아 제대로 된 식사를 하는 사람은 이동 중에 간편하게 끼니를 해결하는 사람에 비해 채소와 과일 섭취가 많고 포화 지방 섭취는 적다는 사실이 여러 연구에 의해 밝혀졌다. 건강한 식습관은 곧 날씬한 몸매와 직결된다.

 

10 탄산음료 대신 생수 마시기

우리의 위가 140kcal의 탄산음료를 마시고도 아무런 포만감을 느끼지 못한다는 사실이 연구 결과를 통해 입증되었다. 탄산음료를 아무리 먹어도 피자를 거뜬히 해치울 수 있었던 이유가 바로 여기에 있었던 것이다. 그렇다고 해서 지금 당장 탄산음료를 끊으라는 얘기는 아니다. 하루에 딱 한 잔만 탄산음료 대신 탄산수나 생수를 마셔보길 바란다. 이것만으로 한 달에 0.5kg을 감량할 수 있으니 말이다.

 

11 일주일에 적어도 한 번씩 인터벌 트레이닝을

인터벌 트레이닝은 전력 질주하는 속도의 빠른 달리기와 천천히 조깅하는 정도의 유산소 운동을 번갈아가며 실시하는 운동이다. 피트니스 연구원 웨인 웨스트콧은 30초간 전력질주, 30초간 천천히 조깅하기의 방식을 추천한다. 물론 자기의 체력에 맞는 비율을 선택해 조절하는 것이 좋다. 연구 결과에 따르면 인터벌 트레이닝은 같은 속도로 운동하는 것보다 36%나 더 많은 양의 체지방을 연소한다고 한다. 특히 복부 지방 감소에 효과가 있다고 하니 뱃살이 고민인 여성들에게 딱 맞는 처방전이 아닐 수 없다.

 

12 매일 15분씩 햇볕 쐬기

햇볕을 쐬는 행위는 생체 시계를 올바르게 맞추는 역할을 한다. 결과적으로 밤에 더 깊이 숙면을 취할 수 있게 된다는 것이 수면 전문가 마이클 브레우스 박사의 설명이다. 굳이 야외로 나갈 필요도 없다. 피부가 아닌 눈이 햇볕을 마주하는 것으로 효과가 나타나기 때문에 식탁에서 모닝 커피를 마시면서 창 밖을 내다보는 것만으로 충분하다.

 

13 주 3회 이상 음주 금지

“젊은 여성들에게 음주로 인한 칼로리 섭취는 큰 문제죠”라고 폴리티가 지적한다. “매일 밤 마시는 술로 인해 매주 0.5kg씩 체중이 증가하는 사람을 본 적이 있어요.” 간스 역시 이에 동의한다. “술이 아무리 좋아도 일주일에 이틀만 마시라고 조언하고 싶어요. 매일 밤 마시는 건 금물이죠.” 술 몇 잔을 피하는 것으로 과연 살이 빠질까 의문이라면 다음 사실에 주목하자. 레스토랑에서 서빙하는 와인 한 잔은 250kcal 정도다. 음료와 알코올이 혼합된 칵테일의 경우 칼로리가 더 높아진다. 일주일에 4일간 와인 한 잔씩만 참아도 이미 1,000kcal, 1년으로 치면 8kg의 체중 감량 효과를 볼 수 있는 셈이다.

 

14 ‘우드 찹’ 동작 따라 하기

스쿼트, 런지, 푸시업 같은 기본적인 운동도 효과가 있다. 하지만 레그 리프트를 곁들인 플랭크 동작이나 마운틴 클라이머 등 여러 근육을 한꺼번에 사용하는 복합적인 운동이 훨씬 더 빠르고 뛰어난 효과를 가져다준다고 웨스트콧은 조언한다. 그가 추천하는 ‘우드 찹’ 동작은 다음과 같다. 한쪽 손에 덤벨을 들고 어깨 위에서부터 발목까지 대각선 방향으로 움직이고 다시 위로 되돌아간다(sparkspeople.com에서 자세한 방법을 확인할 수 있다). 이를 통해 한번에 무려 8개의 근육 조직을 자극해 짧은 시간에 운동 효과를 극대화할 수 있다. 때문에 하나 또는 두 개의 근육만 사용하는 동작보다 두 배의 칼로리를 연소할 수 있는 것이다.

 

15 TV 시청은 1시간 미만으로 제한

로널드 샤 박사는 “TV를 끄면 더 이상 소파에서 시간을 허비하지 않을 겁니다. 일어나 뭐라도 하며 몸을 움직이게 되겠죠”라고 지적한다. “TV 시청 시간을 줄이는 것만으로 매일 120kcal를 소모하는 효과가 있다는 것이 연구를 통해 입증되었다고 한다. 습관적으로 틀어놓고, 아무 생각 없이 보는 TV는 지금 당장 끄는 것이 좋겠다.

 

이 모든 것을 지킬 자신이 없으시다면 소유진이 효과본 먹는 다이어트 디제로킹을 시작하세요

스트레스가 매일같이 쏟아지는 생활의 전쟁터에서 다이어트로 스트레스받지 말고 디제로킹 전문가와 상담 후 지금 시작하세요

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