5 Tips Mudah Mencegah Kenaikan Berat Badan saat Lebaran

5 Tips Mudah Mencegah Kenaikan Berat Badan saat Lebaran
Credit: Freepik

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Setelah sebulan penuh berpuasa di bulan Ramadan, saatnya umat muslim di seluruh dunia merayakan hari raya Idul Fitri. Acara berkumpul bersama keluarga biasanya diiringi dengan aneka hidangan yang menggugah selera. Tak jarang, hal ini yang memicu lonjakan kenaikan berat badan selama lebaran.

 

Tips Mencegah Kenaikan Berat Badan Selama Lebaran

1. Membatasi camilan

Selama lebaran, berbagai camilan tinggi kalori seperti kue kering dan aneka gorengan tersaji di meja makan. Apabila Anda tidak membatasi konsumsi camilan tersebut, hal ini dapat menyebabkan Anda mengalami kenaikan berat badan. Agar berat badan tetap terjaga, batasi porsi camilan yang Anda konsumsi atau ganti camilan Anda dengan buah. Salad buah atau sayur juga bisa menjadi alternatf camilan yang menyehatkan.

2. Membatasi porsi makan

Setelah sebulan berpuasa, umumnya banyak orang yang melampiaskan pantangan selama Ramadan. Makan dengan porsi berlebih dan dalam frekuensi lebih sering dapat membuat kenaikan berat badan lebih cepat. Selain itu, perubahan metabolisme tubuh setelah Ramadan juga menyebabkan tubuh kembali menyimpan energi dengan menambah lemak tubuh. Hal ini juga menyebabkan berat badan mudah naik di saat lebaran.

3. Perbanyak makan serat dan protein

Hidangan lebaran umumnya didominasi makanan yang kaya akan gula, karbohidrat tetapi minim serat dan protein. Serat adalah salah satu nutrisi yang membantu memberi rasa kenyang. Sedangkan protein merupakan nutrisi yang tidak hanya meningkatkan rasa kenyang namun juga penting sebagai sumber energi. Mengonsumsi serat dan protein secara seimbang dapat membantu Anda merasa kenyang lebih lama serta mengurangi asupan kalori dengan mengurangi rasa lapar dan nafsu makan.

Baca Juga: Hati-Hati, Ini 6 Masalah Kesehatan yang Sering Dialami saat Lebaran

4.  Melakukan aktivitas fisik

Liburan lebaran biasanya dihabiskan dengan berkumpul bersama keluarga, bermalas-malasan di depan TV sambil menyantap camilan. Jika ini dilakukan sepanjang hari, tentunya dapat meningkatkan risiko kenaikan berat badan dalam waktu singkat.

Untuk menghindarinya, cobalah untuk melakukan aktivitas fisik bersama keluarga. Anda dapat mengisi liburan lebaran dengan permainan seru yang banyak melibatkan kegiatan fisik. Selain menjaga tubuh tetap bugar, menjalankan kegiatan aktivitas seru bersama keluarga juga bermanfaat untuk membuat tubuh lebih rileks serta meningkatkan keharmonisan dan kekompakan keluarga.

5. Istirahat yang cukup

Berkunjung ke rumah saudara dan kerabat saat lebaran tanpa disadari dapat menyita waktu dan tenaga Anda. Tak heran jika saat lebaran Anda lebih mudah lelah dan kurang tidur. Kondisi kurang tidur dapat meningkatkan hormon lapar yang memicu konsumsi makanan berkalori lebih tinggi. Akibatnya, metabolisme tubuh menjadi lebih rendah, pembakaran kalori lebih lambat dan berat badan bertambah.

Supaya tubuh Anda selalu terasa segar, upayakan memenuhi kebutuhan tidur 7-8 jam per hari. Jika mulai merasa mengantuk dan lelah, sempatkan power nap untuk memulihkan energi Anda.

 

Penambahan berat badan saat lebaran seringkali tidak dapat dihindari. Meningkatnya porsi dan frekuensi makan dan minimnya aktivitas fisik menjadi penyebab utama kenaikan berat badan. Dengan gaya hidup sehat, Anda dapat mempertahakan berat badan saat puasa dan menghindari lonjakan kenaikan berat badan. Anda tentu tak ingin angka timbangan terus bergeser ke kanan, bukan?

 

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, 14 Mei 2024 | 04:28
Tags : pola makan serat makanan idul fitri

Elliott, B. (2019). 20 Tips to Avoid Weight Gain During the Holidays. Available from: https://www.healthline.com/nutrition/tips-to-avoid-holiday-weight-gain

National Institute on Aging. Maintaining a Healthy Weight. Available from: https://www.nia.nih.gov/health/maintaining-healthy-weight

Mayo Clinic Health System. (2020). 8 Tips to Maintain Weight during Winter Holidays. Available from: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/8-tips-to-maintain-weight-during-winter-holidays

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