休み明けの体重、気になる！1週間食べすぎた後のリセット方法を調査！

GWが終わりましたがいかがお過ごしでしょうか？海外に行かれた方、家でゆっくりされた方、様々かと思いますが、いずれにしても長期休みって、本当に楽しいですよね！ 旅行とか、友達とのパーティーとか、美味しいものもいっぱいで！でも、休みが終わって体重計に乗ると…「あれ？ちょっと増えてる？」ってこと、ありませんか？

今回は、そんな「やっちゃった～！」な1週間を過ごした後の体重の変化と、それを元に戻すための 研究 に基づいた方法を、分かりやすく、でもちゃんと丁寧にお伝えしますね！

1週間食べすぎると、体にどんなことが起こるの？

短期的な食べすぎで、体の中はどうなってる？

食べすぎた1週間…どうすればリセットできる？

ご安心ください！ 研究 に基づいた、体重と体調を元に戻すための効果的な方法がありますよ！

高タンパク質を意識してみる？

タンパク質は満腹感持続や代謝促進に役立つ可能性があります⁵⁰。食べすぎ期間の高タンパク質摂取が筋肉量増加につながる可能性も示唆されています⁵²。ただし、過剰摂取は脂肪蓄積に繋がるため、低脂肪の肉、魚、豆類などを選びましょう^54,56。

生活習慣も見直しましょう！

体重が元に戻るまで、どれくらいかかる？

焦らずゆっくりが大切

健康的で持続可能な減量のペースは、一般的に週に0.5～1kgくらいが目安³⁶。急激な減量は体に負担がかかるし、リバウンドしやすいからおすすめできないんですよ⁵⁸。体重の5～10%の減量でも、健康には良い影響があることが分かっています³⁶。

減量には個人差がある

年齢、性別、元の体重、活動量、遺伝、睡眠、ストレス、どれくらいのカロリーを減らしているかなど、色々な要因が減量に影響するんです⁵⁹。最初の数週間は、水分量とかグリコーゲンの変化で、体重が減りやすいこともあるんですよ⁵⁹。

代謝も元に戻るのに時間がかかる

カロリー制限をすると、体が省エネモードに入って代謝が落ちることがあるんです⁶²。でも、これは一時的なものだから安心して！焦らずに健康的な生活習慣を続ければ、代謝も徐々に元に戻っていくはずですよ⁷²。

食べすぎを繰り返すと、どうなるの？

たまの食べすぎは大丈夫ですが、慢性的な食べすぎは、以下のような様々な健康リスクを高める可能性があります。

• 体重増加や肥満⁷
• インスリン抵抗性、2型糖尿病、メタボリックシンドロームなどの生活習慣病³
• 心臓病のリスク⁷⁴
• 消化器系のトラブル⁷
• 特定のがんのリスク⁷
• 感情的な食べすぎがコントロールできなくなると、むちゃ食い障害（BED）などの摂食障害⁷⁴

まとめ

1週間の食べすぎは、体重増加につながる可能性はあるけれど、その多くは一時的な水分によるもの。大切なのは、バランスの取れた食事、規則的なな運動、そして健康的な生活習慣に戻ること！焦らずにコツコツ頑張れば、きっと元の体重と体調を取り戻せるはずですよ。もし、食べすぎのことで悩んだり、健康的なな食習慣に戻るのが難しいと感じたら、専門家（医師や管理栄養士など）に相談してみるのも一つの方法ですよ。

引用文献

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