Turun Berat Badan Tanpa 'Ngoyo', Caranya?

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Turun Berat Badan Tanpa 'Ngoyo', Caranya?

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Kelebihan berat badan dan obesitas saat ini adalah masalah yang paling sering ditemui. Obesitas dapat terjadi ketika berat badan dibiarkan bertambah dari hari ke hari tanpa ada usaha untuk menurunkannya. Untuk mengetahui apakah berat badan Anda termasuk di dalam angka normal, kelebihan berat badan atau obesitas, Anda bisa menghitungnya lewat Indeks Massa Tubuh (IMT). Ketika angka IMT di antara 25-29,9 maka Anda masuk ke dalam kategori kelebihan berat badan, sedangkan IMT di angka 30 atau lebih akan masuk ke dalam kategori obesitas.

Dilansir Mayo Clinic, obesitas dapat terjadi apabila Anda mengonsumsi terlalu banyak kalori dalam sehari. Selain itu, konsumsi makanan manis yang terlalu banyak, tidak cukup tidur, memiliki aktivitas harian sedenter sehingga jarang bergerak, serta faktor-faktor lainnya seperti usia, hormon, kondisi sosial dan ekonomi, stres, merokok, faktor genetik, dan pengobatan tertentu dapat menjadi faktor risikot terjadinya obesitas.

Komplikasi Obesitas

Obesitas dapat menyebabkan berbagai gangguan kesehatan yang serius, antara lain:

  • Penyakit jantung dan stroke
  • Diabetes tipe 2
  • Kanker
  • Problem pencernaan
  • Sleep apnea
  • Osteoarthritis
  • Gejala Covid-19 yang parah

Tips menurunkan berat badan yang aman dan nyaman

Menurunkan berat badan dengan kondisi kelebihan berat badan atau obesitas tentu tidak mudah. Yuk, coba cara menurunkan berat badan tanpa diet ketat dan olahraga berlebihan berikut!

  • Tingkatkan kemampuan memasak

Memasak makanan sendiri ternyata sangat membantu proses menurunkan berat badan. Anda bisa mengontrol porsi, kandungan nutrisi, bahkan gula dan tambahan perasa lainnya. Menurut Medical News Today, penelitian menemukan hubungan antara kenaikaan berat badan dan obesitas dengan kemampuan masak yang buruk. Rasa malas memasak juga mendorong Anda untuk memesan makanan di luar, yang tentunya akan membuat Anda menambah asupan kalori lebih banyak lagi.

  •  Konsumsi lebih banyak protein

Protein adalah menu penting bagi diet sehat untuk membantu meningkatkan efisiensi metabolisme, serta membuat Anda kenyang lebih lama. Studi membuktikan bahwa wanita yang mengonsumsi protein tinggi di siang hari, cenderung merasa kenyang lebih lama dan tidak berlebihan saat mengonsumsi makanan berikutnya.

  • Konsumsi lebih banyak serat

Serat tidak dapat dicerna oleh tubuh sehingga ia akan menjadi makanan bagi bakteri baik di dalam usus. Mengonsumsi serat dapat membuat Anda:

    • Merasa kenyang lebih lama
    • Memperlambat pencernaan makanan
    • Memperlambat waktu transit makanan dan meningkatkan penyerapan nutrisi
    • Mencegah sembelit
  • Mengonsumsi probiotik

Probiotik adalah bakteri baik yang bermanfaat untuk mencegah obesitas.

  • Cukup tidur

Tidur di malam hari sangat penting untuk kesehatan dan menjaga berat badan tidak mudah naik. Tidur kurang dari 6 jam setiap malamnya dapat meningkatkan risiko kelebihan berat badan dan obesitas.

  • Menurunkan stres

Stres dapat meningkatkan napsu makan yang juga memicu kenaikan berat badan. Sehingga dengan menurunkan stres, Anda bisa mengontrol napsu makan sehingga membatasi kalori yang masuk ke dalam tubuh.

  • Mengonsumsi cukup vitamin D

Kekurangan vitamin D dapat mengganggu metabolisme tubuh, menyebabkan depresi dan kecemasan, memicu osteoporosis dan osteoarthritis, selain itu pada penderita obesitas umumnya kandungan vitamin D-nya rendah.

  • Menggunakan piring yang ukurannya kecil

Menyajikan makanan dalam piring yang kecil dapat membantu menurunkan kalori karena porsi yang disajikan lebih sedikit namun makanan terlihat banyak dan memenuhi piring. Visualisasi ini akan membantu Anda merasa sudah cukup makan dan kenyang.

  • Membatasi asupan minuman manis

Penelitian menunjukkan bahwa kebiasaan mengonsumsi minuman manis dapat meningkatkan napsu makan dan meningkatkan lemak tubuh. Batasi asupan minuman manis dan pilihlah minuman yang tidak mengandung tambahan gula.

 

Selain sembilan  trik di atas, untuk dapat menurunkan berat badan Anda juga disarankan untuk tetap aktif bergerak. Gunakan tangga ketimbang lift, parkirkan kendaraan agak jauh dari tempat tujuan dan berjalan kaki untuk menambah pergerakan tubuh.

Apabila berat badan Anda membuat Anda sulit bernapas, sesak napas, atau jantung berdebar-debar, segera kunjungi dokter untuk mendapatkan pemeriksaan kesehatan dan konsultasikan program penurunan berat badan di bawah pengawasan dokter.

Writer : Agatha Writer
Editor :
  • dr Ayu Munawaroh, MKK
Last Updated : Minggu, 16 April 2023 | 05:08
Tags : komplikasi obesitas

Crichton-Stuart C. 14 ways to lose weight without diet or exercise (2018). Available from: https://www.medicalnewstoday.com/articles/322780.

Mayo Clinic. Obesity (2021). Available from: https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742.

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