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  • 5 Kebiasaan Baik untuk Menurunkan Indeks Massa Tubuh (BMI)

5 Kebiasaan Baik untuk Menurunkan Indeks Massa Tubuh (BMI)

5 Kebiasaan Baik untuk Menurunkan Indeks Massa Tubuh (BMI)
Credits: Freepik

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Indeks Massa Tubuh (BMI) biasanya digunakan untuk mengukur proporsi berat badan terkait dengan tinggi badan. Perhitungan Indeks Massa Tubuh bertujuan memperkirakan jumlah lemak tubuh dan memahami risiko kesehatan yang terkait.

Berdasarkan hasil perhitungan Indeks Massa Tubuh (BMI), dikatakan bahwa BMI normal bila hasil perhitungan berkisar 18,5-24,9. Sedangkan BMI 25-29,9 disebut sebagai BMI berlebihan, dan BMI 30 atau lebih sebagai obesitas. Ini artinya, makin tinggi angka BMI, maka makin banyak risiko kesehatan yang Anda alami.

 

Bahaya BMI Tinggi

Angka BMI yang tinggi mengindikasikan bahwa Anda mengalami obesitas. Obesitas dianggap sebagai penyakit kompleks akibat terlalu banyak lemak di dalam tubuh. Obesitas bukan hanya masalah penampilan semata, namun bisa menjadi masalah medis yang meningkatkan risiko penyakit dan masalah kesehatan lainnya.

Kelebihan berat badan, terutama obesitas, memiliki dampak yang signifikan terhadap hampir setiap aspek kesehatan di antaranya:

  • Memengaruhi kesehatan reproduksi baik wanita maupun pria
  • Menyebabkan gangguan pernapasan seperti sleep apnea
  • Menurunkan fungsi kognitif termasuk memori dan konsentrasi
  • Mengganggu suasana hati dan memengaruhi kesejahteraan emosional
  • Meningkatkan risiko berbagai penyakit kronis termasuk diabetes tipe 2, penyakit jantung koroner, stroke, hipertensi, perlemakan hati, kanker, osteoartritis dan lain sebagainya
  • Membatasi mobilitas dan kemampuan aktivitas fisik
  • Meningkatkan risiko kematian akibat komplikasi kesehatan serius

 

Baca Juga: Cara Menggunakan Aplikasi Hitung BMI (Indeks Massa Tubuh)

 

Kebiasaan Baik untuk Menurunkan Angka BMI

Menurunkan angka BMI hingga pada angka normal berarti menurunkan semua risiko penyakit berbahaya seperti yang disebutkan di atas. Cara terbaik untuk menurunkan angka BMI adalah dengan memiliki kebiasaan baik sebagai berikut:

 

Menerapkan defisit kalori

Penurunan berat badan terjadi saat Anda berhasil menciptakan defisit kalori, artinya Anda harus mengonsumsi lebih sedikit kalori daripada yang dibakar oleh tubuh serta meningkatkan tingkat aktivitas fisik. Dalam defisit kalori, Anda perlu menerapkan konsumsi makanan yang kaya nutrisi dan rendah kalori seperti buah, sayuran, biji-bijian, protein tanpa lemak, dan lemak sehat. Anda juga sebaiknya menghindari makanan olahan tinggi lemak, gula dan garam.

Defisit kalori mendorong tubuh untuk menggunakan cadangan energi yang disimpan dalam bentuk lemak untuk memenuhi kebutuhan energi. Untuk mencapai ini, sangat penting untuk meningkatkan pembakaran kalori melalui aktivitas fisik.

 

Menghindari makanan dengan gula tersembunyi

Konsumsi gula yang berlebihan dapat berdampak negatif pada kesehatan dan penurunan berat badan. Tanpa disadari Anda mungkin sering mengonsumsi makanan dengan gula tersembunyi di dalamnya, misalnya saus pasta, granola, sereal batangan, dressing salad, buah kalengan dalam sirup, saus tomat, yoghurt, minuman berenergi, teh kemasan, buah kering dan lain sebagainya.

 

Berolahraga teratur 300 menit per minggu

Untuk mengurangi berat badan sebesar 5% atau lebih, Anda perlu melakukan aktivitas olahraga minimal 300 menit atau lebih per minggu. Aktivitas olahraga ini bisa dibagi menjadi setidaknya 150 menit aktivitas aerobik intensitas sedang dan setidaknya dua kali latihan beban per minggu. Mengombinasikan aktivitas aerobik dan latihan kekuatan dapat membantu mengoptimalkan proses penurunan berat badan dan mempertahankan hasilnya.

 

Baca Juga: Olahraga yang Aman untuk Orang Obesitas

 

Aktif bergerak

Aktivitas fisik dalam kegiatan harian juga memberikan kontribusi yang signifikan terhadap pembakaran kalori dan penurunan berat badan, misalnya seperti berjalan lebih banyak, menggunakan tangga, berjalan-jalan singkat setiap jam saat bekerja di belakang meja, aktif melakukan tugas rumah tangga, berjalan setelah makan, mengurangi waktu duduk dalam jangka waktu lama.

 

Memiliki komunitas yang mendukung

Komunitas yang mendukung dapat memberi dukungan emosional, motivasi, dan informasi yang diperlukan dalam menurunkan berat badan sehat. Melihat orang lain berhasil mencapai tujuan serupa juga dapat memberikan motivasi tambahan untuk terus berusaha.

 

Pertimbangkan untuk mencari bantuan profesional terkait dengan obesitas dan masalah BMI tinggi yang Anda miliki. Anda bisa berkonsultasi dengan dokter atau ahli gizi untuk membantu mengelola berat badan dan menentukan pola makan dengan gizi seimbang.

Manfaatkan layanan konsultasi kesehatan online dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

Mau tahu informasi seputar nutrisi, makanan dan tips diet lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Rabu, 23 Agustus 2023 | 04:18
Tags : aktivitas fisik indeks massa tubuh kebiasaan hidup sehat

Cleveland Clinic (2022). Body Mass Index (BMI). Available from: https://my.clevelandclinic.org/health/articles/9464-body-mass-index-bmi 

Yvette Brazier (2018). Measuring BMI for adults, children, and teens. Available from: https://www.medicalnewstoday.com/articles/323622 

Mayo Clinic (2023). Obesity. Available from: https://www.mayoclinic.org/diseases-conditions/obesity/symptoms-causes/syc-20375742 

Harvard TH Chan. Obesity Prevention Source. Available from: https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/health-effects 

Diabetes.co.uk (2023). What to Eat to Lower BMI. Available from: https://www.diabetes.co.uk/bmi/what-to-eat-to-lower-bmi.html 

WebMD (2021). Surprising Sources of Hidden Sugar. Available from: https://www.webmd.com/diet/ss/hidden-sugar-slideshow 

Jenn Sinrich (2022). How Much Do You Need to Exercise to Lose Weight?. Available from: https://www.verywellfit.com/how-much-exercise-to-lose-weight-3495493 

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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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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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      Backtrace
      • view::web.v2.partials.article-popular:8
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