Tidak Sama, Ini Perbedaan Weight Loss dan Fat Loss

Tidak Sama, Ini Perbedaan Weight Loss dan Fat Loss
Ilustrasi weight loss dan fat loss. Credit: Freepik

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Saat menurunkan berat badan, banyak orang fokus pada menurunkan angka di timbangan. Namun tahukah Anda bahwa sebenarnya ketika berat badan berkurang (weight loss), lemak badan tidak selalu ikut berkurang (fat loss)?. Untuk mengetahui perbedaan fat loss dan weight loss, simak ulasannya berikut ini.

 

Perbedaan Weight Loss dan Fat Loss

Saat Anda menimbang berat badan dengan timbangan konvensional atau timbangan biasa, angka yang tercantum pada timbangan umumnya adalah berat badan saja. Bila Anda ingin seberapa banyak lemak yang ada di tubuh, Anda bisa memakai timbangan khusus yang dapat mengetahui kisaran persentase lemak di tubuh. Namun perlu diketahui bahwa hasil timbangan tersebut umumnya tidak terlalu akurat.

Air adalah komponen yang mengisi sebagian besar tubuh kita. Air mencakup 50-60% dari total berat badan tubuh manusia. Istilah "berat air" pada berat badan manusia mengacu pada kelebihan air yang ada di dalam tubuh.

Bagi Anda yang ingin menurunkan berat badan, dianjurkan untuk fokus pada fat loss, yaitu penurunan kadar lemak pada tubuh ketimbang weight loss. Dalam weight loss, saat berat badan turun bisa jadi yang berkurang adalah berat air di dalam tubuh, sedangkan pada fat loss, yang berkurang adalah komposisi lemak di tubuh yang dapat membuat tubuh menjadi lebih sehat.

Perlu diketahui bahwa turunnya berat badan atau weight loss tidak selalu menandakan bahwa kadar lemak Anda ikut turun. Bisa jadi walaupun berat badan Anda turun, yang berkurang ternyata adalah komponen air dan massa otot. Menurunnya massa otot justru dapat menimbulkan bahaya bagi kesehatan seperti mudah cedera, menurunkan laju metabolisme dan membuat badan mudah lelah. 

Baca Juga: Cara Alami Menghilangkan Lemak di Perut

 

Cara Mengukur Fat Loss

Untuk mengetahui estimasi lemak tubuh, Anda bisa menjalani pemeriksaan antropometri. Pemeriksaan antropometri adalah metode yang digunakan untuk mengetahui komposisi tubuh sehingga bisa menjadi acuan untuk mengukur status kesehatan umum dan risiko penyakit yang dapat dialami di masa depan.

Namun, sebuah studi di tahun 2021 mengungkapkan bahwa belum ada satu metode yang memadai untuk mengukur lemak tubuh. Banyak metode pengukuran yang mahal, rumit atau tidak akurat.

Beberapa pemeriksaan yang saat ini bisa dilakukan untuk mengukur lemak tubuh adalah:

  • Timbangan lemak yang menggunakan bio-impedansi untuk mengetahui kisaran persentase lemak tubuh 
  • Caliper, yaitu alat yang mengukur lemak di area tertentu dengan cara mencubit kulit seperti di perut, untuk mengestimasi persentase lemak tubuh
  • Menggunakan pita meteran untuk mengukur lingkar tubuh bisa membantu mengetahui apakah penurunan berat badan berhasil, namun cara ini tidak dapat menunjukkan secara spesifik apakah penurunan lingkar tubuh tersebut terjadi karena hilangnya lemak
  • Pada kondisi penurunan berat badan, indeks massa tubuh (IMT) juga bisa digunakan, angka IMT yang berkurang dapat menunjukkan penurunan lemak dan berat badan 

Baca Juga: Bukan Operasi Mudah, Ketahui Apa Saja Risiko Liposuction (Sedot Lemak)

 

Tips Membakar Lemak untuk Menurunkan Berat Badan

Untuk menurunkan lemak tubuh, Anda bisa melakukan perubahan gaya hidup dengan mengatur pola makan dan memperbanyak aktivitas fisik.

Mengatur pola makan

Untuk mengoptimalkan pembakaran lemak, Anda bisa menerapkan defisit kalori, yaitu membakar kalori lebih banyak dari jumlah asupan kalori yang masuk. Menu makan yang dianjurkan adalah menu makan rendah kalori seperti buah-buahan, sayuran, biji-bijian utuh, dan protein rendah lemak. Sebaiknya hindari mengonsumsi makanan yang mengandung pemanis buatan, daging olahan dan gorengan.

Olahraga

Beberapa jenis olahraga yang dianjurkan untuk menurunkan berat badan antara lain kardio, latihan kekuatan atau latihan beban. Latihan beban dapat membantu menjaga massa otot tetap stabil saat menurunkan berat badan. 

Menjaga berat badan tetap ideal merupakan salah satu cara untuk menjaga kesehatan. Jika Anda memiliki pertanyaan seputar cara sehat menjaga berat badan sebaiknya konsultasikan ke dokter atau ahli gizi, Anda juga bisa memanfaatkan fitur konsultasi yang terdapat pada aplikasi Ai Care. 

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Ratih AI Care
Editor :
  • dr Hanifa Rahma
Last Updated : Selasa, 28 November 2023 | 08:13
Tags : Berat Badan berat badan ideal kadar lemak weight loss fat loss

Van De Walle, G. (2021). What's the Difference Between Weight Loss and Fat Loss?. Available from: https://www.healthline.com/nutrition/weight-loss-vs-fat-loss#ways-to-tell-youre-losing-fat

Richards, L. (2021). Weight loss vs. fat loss: Differences explained. Available from: https://www.medicalnewstoday.com/articles/weight-loss-vs-fat-loss

Ajmera, R. (2023). 12 Ways to Promote Long-Term Fat Loss. Available from: https://www.healthline.com/nutrition/best-ways-to-burn-fat

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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Hints
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      Backtrace
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      Backtrace
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        #12025-04-10 14:47:58GET/gaya-hidup/beda-weight-loss-dan-fat-loss21133128