無理なダイエットはニキビのもと!4つの改善ポイント

体重計

ダイエットといえば、まず食事制限から始める方が多いですよね。しかし、ダイエットを始めると同時にニキビができてしまう年頃の女性の方は多く、心配している親御さんも多いのではないでしょうか。

それは食事制限を意識して偏りのある食事をとっていたり、ストレスが溜まっている可能性があります。何より、身近な大人がニキビをつくりにくいダイエット法へと導いてあげることが大切です。

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大人は知っておくべき「ニキビができにくいダイエット法」

ポイント1. 栄養バランスのとれた食事

最初に改善したいのが「過度な食事制限」。ファーストフードや油っこいものを避ける程度ならまだしも、毎日炭水化物やお肉まで抜いてしまうと栄養不足に陥りやすくなります。特に炭水化物、脂肪、ビタミン、ミネラルなどのバランスが崩れてしまうと肌状態が乱れ、皮脂分泌が多くなるため、知らず知らずのうちにニキビの原因をつくっていることがあります。

そこでダイエットに励んでいるお子さんがいる場合、偏った食事ではなく「栄養バランスを意識した食事」へと導いてあげましょう。例えば、炭水化物抜きにするのではなく、家族みんなで白米の代わりに玄米に変えてみるなど協力しあうといいですね。

玄米は白米とカロリーはほぼ同じであるものの、食物繊維が豊富で腹持ちがよく、糖質の分解を促す「ビタミンB1」や脂肪の代謝を促す「ビタミンB2」が多く含まれています。ビタミンB類は推奨されている摂取量よりも不足しがちな大人が多いので、親御さんの健康にとってもプラスです。

マンゴーパッションフルーツまた、育ち盛りの若者はどうしても小腹が空いたり、甘いものが食べたくなります。そんなときは砂糖を使ったお菓子ではなく、フルーツをすすめてください。皮脂分泌を抑制する「ビタミンB2」やターンオーバーを促進する「ビタミンB6」を含むマンゴーやパッションフルーツ、抗炎症作用のある「ビタミンC」を含むキウイなどがオススメです。このように偏った食事をとるのではなく、栄養素を意識した食事をとることが大切です。

ポイント2. 食事制限は緩やかにして、ストレス軽減

食事制限や運動など、これまでの生活習慣を急に変えるとストレスが溜まりやすく、皮脂が過剰に分泌されてニキビができやすい状態になります。

そんなストレスを感じにくくするためには、緩やかに食事制限を行うことが大切です。例えば、お米や麺類を毎日「朝・昼・晩」と食べていた方にとって、いきなりそれらを食生活からなくすことはかなりのストレスになります。

玄米「改善ポイント1」でも紹介したように、炭水化物を徹底的に抜くのではなく、白米を玄米に変える、または炭水化物を食べる量を夜だけ減らすなど、無理のない範囲で少しずつ実践してください。

また、親御さんに内緒でダイエットに励むお子さんもいます。食べる量が極端に減ったり、偏りが出てきたことに気がつけるよう、日頃からできるだけ親子で一緒に食事をして、食生活や悩みを把握しておくことも大切です。

ポイント3. 運動は小さな目標を掲げる

小さな目標 ダイエットのために運動は必要です。適度な運動は代謝を高めてくれて健康にもいいのですが、食事制限と同様いきなり本格的にはじめるとプレッシャーや疲労を感じ、ストレスの原因になります。

例えば、まずは3日間通学の際に1駅分歩いてみて達成したら1週間、1ヶ月と延ばしていくなど、コツコツと続けることがポイントです。ウォーキングは有酸素運動にもなり、息がはずむ速度で1日20分ほど歩くことで新陳代謝が高まるともいわれています。

そして、小さな目標を達成した際には喜びを家族で分かち合いましょう。少しずつ楽しい気持ちで取り組める環境をつくってあげることが、無理なく運動を続けるコツです。

ポイント4. 質のいい睡眠でリフレッシュ

質のいい睡眠はリラックス効果があり、ストレスを解消してくれます。ぐっすり眠るためには、就寝前の準備も大切。パソコンや携帯電話などから放たれるブルーライトは、「睡眠ホルモン」に影響を与えるといわれています。就寝前はできるだけパソコンや携帯電話に触れることを控え、質のいい眠りにつけるよう導いてあげましょう。

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ダイエットをしながら、美肌も手に入れる!

ダイエット成功 このように、ダイエットはバランスのよい食事を意識して、ストレスが溜まらないよう緩やかに楽しみながら行うことがニキビを防ぐためのポイントです。

無理な食事制限や過度な運動はストレスの原因となり、肌にとってもよくないため、周囲の大人が注意してあげることが大切なのです。栄養バランスを意識した食事、緩やかな食事制限と運動を推奨して、ダイエットと同時にニキビができにくい肌へと導いてあげましょう。

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