5 Cara Mencegah Obesitas pada Remaja

5 Cara Mencegah Obesitas pada Remaja
Ilustrasi porsi makan ideal untuk remaja. Credits: Freepik

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Obesitas pada remaja merupakan masalah yang kompleks karena bisa disebabkan oleh berbagai hal. Faktor genetik sangat memengaruhi bagaimana tubuh remaja menyimpan lemak dan bagaimana metabolisme berfungsi. Selain itu, gaya hidup kurang sehat, tidur yang tidak cukup, masalah sosial ekonomi, kelainan endokrin, dan penyakit, serta obat-obatan juga dapat meningkatkan risiko obesitas pada remaja.

Sama seperti pada kelompok umur lainnya, obesitas pada remaja bisa menimbulkan risiko kesehatan jangka panjang seperti diabetes tipe 2, penyakit jantung, penyakit sendi, perlemakan hati, gangguan makan, depresi serta kecemasan.

 

5 Cara Mencegah Obesitas pada Remaja

Obesitas pada remaja bisa dicegah. Berikut adalah beberapa cara yang direkomendasikan untuk mencegah obesitas dan menurunkan berat badan remaja:

Menghindari minuman manis

Minuman kekinian seperti minuman boba atau minuman manis lainnya memang sedang populer. Namun, minuman manis ini sering kali mengandung banyak gula tambahan yang dapat meningkatkan asupan kalori tanpa memberikan nilai gizi yang penting.

Mengonsumsi minuman manis secara berlebihan dapat menyebabkan penambahan berat badan serta meningkatkan risiko masalah kesehatan seperti diabetes tipe 2 dan kerusakan gigi. Sebagai alternatif, pilih air putih untuk dikonsumsi setiap saat. Air putih tidak mengandung kalori dan menjaga tubuh tetap terhidrasi.

Olahraga teratur

Olahraga teratur sangat penting bagi remaja untuk membantu mengelola berat badan dan menurunkan risiko obesitas. Olahraga rutin dapat membakar kalori, membentuk otot, dan meningkatkan kebugaran.

Anak remaja bisa memulai olahraga rutin melalui aktivitas sederhana seperti berjalan-jalan, bersepeda ke sekolah, atau melakukan latihan kekuatan seperti angkat beban. Latihan beban dapat membantu membangun massa otot. Otot membakar lebih banyak kalori, bahkan saat sedang beristirahat.

Baca Juga: Manfaat Protein bagi Kesehatan Anak-Anak dan Remaja

Mengurangi dan membatasi screen time

Terlalu banyak menghabiskan waktu di depan layar, baik layar televisi, ponsel, maupun komputer atau laptop dapat memengaruhi kualitas tidur dan meningkatkan risiko obesitas. Tentukan batasan harian atau mingguan screen time pada anak dan rencanakan aktivitas lain yang lebih banyak melibatkan pergerakan fisik.

Ajak anak mematikan semua gadget setidaknya satu jam sebelum tidur untuk membantu tubuh beralih ke mode istirahat dan meningkatkan kualitas tidur. Pertimbangkan pula untuk membuat area di rumah yang bebas dari gadget sehingga dapat mengurangi waktu screen time secara lebih efektif.

Memperhatikan ukuran porsi makan

Untuk mengelola asupan kalori dan menjaga berat badan yang sehat, Anda perlu mengendalikan ukuran porsi makan anak. Ajarkan anak tentang ukuran porsi yang sesuai untuk semua jenis makanan. Gunakan panduan porsi atau tabel nutrisi yang dapat membantu mereka membuat pilihan lebih baik.

Ketika menyiapkan makanan, pastikan porsi yang disajikan sesuai dengan kebutuhan gizi dan kalori harian. Gunakan piring yang lebih kecil dan atur makanan dengan proporsi yang seimbang antara protein, karbohidrat, dan lemak. Batasi camilan berkalori tinggi dan sediakan camilan sehat di rumah seperti buah dan kacang-kacangan.

Baca Juga: Remaja Hobi Minum Kopi, Ini Dampak Kafein bagi Kesehatannya

Memastikan asupan 5 porsi buah dan sayur setiap hari

Buah dan sayuran menawarkan berbagai manfaat seperti nutrisi yang beragam, kandungan serat yang tinggi, rendah kalori, dan kaya kandungan air. Bantu anak mengonsumsi 5 porsi buah dan sayur setiap hari yang dapat ditambahkan pada sarapan, makan siang, camilan dan makan malam.

Dengan menerapkan kebiasaan ini, Anda dapat memenuhi kebutuhan nutrisi harian dan membantu mencegah makan berlebihan.

 

Apabila anak Anda memiliki masalah obesitas di usia remaja, jangan ragu untuk membawanya berkonsultasi dengan dokter. Dokter akan melakukan evaluasi dan merekomendasikan cara untuk mendapatkan kembali berat badan yang ideal. Anda juga bisa berkonsultasi dengan dokter kami melalui aplikasi Ai Care yang bisa diunduh di App Store atau Play Store.

 

Mau tahu informasi seputar kehamilan, menyusui, kesehatan wanita dan anak-anak? Cek di sini, ya!

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Selasa, 30 Juli 2024 | 09:32
Tags : obesitas Kelebihan barat badan obesitas anak kesehatan remaja

Kids Health (2021). 5 Ways to Reach a Healthy Weight. Available from: https://kidshealth.org/en/teens/weight-tips.html 

Raising Children (2022). Overweight and obesity management: pre-teens and teenagers. Available from: https://raisingchildren.net.au/guides/a-z-health-reference/overweight-obesity-in-teens 

Stanford Medicine. Obesity in Teens. Available from: https://www.stanfordchildrens.org/en/topic/default?id=obesity-in-teens-90-P01627 

WebMD (2023). How to Help an Overweight Teen. Available from: https://www.webmd.com/parenting/treatment-overweight-teen 

WebMD (2023). How Regular Exercise Benefits Teens. Available from: https://www.webmd.com/teens/benefits-of-exercise 

UCSF Benioff. Childhood Obesity and Screen Time. Available from: https://www.ucsfbenioffchildrens.org/education/childhood-obesity-and-screen-time 

Raising Children (2024). Dietary guidelines in pictures: 14-18 years. Available from: https://raisingchildren.net.au/teens/healthy-lifestyle/daily-food-guides/dietary-guide-14-18-years 

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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
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
    • article-popular.blade.php#8aicare_prod_new5.88msselect `categories`.*, `category_post`.`post_id` as `pivot_post_id`, `category_post`.`category_id` as `pivot_category_id`, `category_post`.`created_at` as `pivot_created_at`, `category_post`.`updated_at` as `pivot_updated_at` from `categories` inner join `category_post` on `categories`.`id` = `category_post`.`category_id` where `category_post`.`post_id` = 2893 and `categories`.`deleted_at` is null
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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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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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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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
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
      • 0: 10138
      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
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      Backtrace
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        #12025-04-11 06:51:30GET/ibu-dan-anak/5-cara-mencegah-obesitas-pada-remaja11134133