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Kemana Perginya Lemak Ketika Berhasil Menurunkan Berat Badan?

Kemana Perginya Lemak Ketika Berhasil Menurunkan Berat Badan?
Ilustrasi lemak pinggang. Credit: Freepik

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Bagi Anda yang memiliki kelebihan lemak dan berat badan, tentu akan senang ketika melihat angka timbangan bergeser ke kiri yang menandakan Anda berhasil menurunkan berat badan. Namun pernahkah Anda bertanya-tanya, kemana perginya lemak tubuh ketika Anda berhasil menurunkan berat badan? Simak jawabannya dalam artikel berikut.

 

Bagaimana Proses Pembakaran Lemak Terjadi?

Banyak orang beranggapan bahwa lemak terbakar menjadi keringat dan saat kita mengembuskan napas. Oleh karena itu, cara paling efektif membakar lemak adalah dengan meningkatkan aktivitas fisik. Anggapan tersebut tidak sepenuhnya salah, namun untuk mengetahui cara menurunkan berat badan yang efektif, Anda perlu mengetahui bagaimana proses pembakaran lemak terjadi. 

Tubuh manusia dirancang untuk menyimpan kelebihan energi dalam sel-sel lemak. Kelebihan energi yang dikonsumsi akan disimpan dalam sel lemak dalam bentuk trigliserida. Seiring berjalannya waktu, energi berlebih ini dapat menghasilkan kelebihan lemak yang dapat memengaruhi bentuk tubuh dan kesehatan Anda.

Tubuh menggunakan energi setiap saat bahkan ketika kita sedang tidur dengan cara berikut:

  • Ketika beristirahat: Beberapa organ membutuhkan energi untuk bekerja, misalnya jantung untuk memompa darah, paru-paru untuk bernapas, dan otak untuk berpikir.
  • Ketika tubuh Anda aktif: Otot tubuh membutuhkan energi untuk bergerak.
  • Ketika makan: Sistem pencernaan memerlukan energi untuk memecah dan menyimpan makanan.

Untuk mendorong penurunan berat badan, Anda bisa menggunakan metode kalori defisit, yaitu mengonsumsi kalori lebih sedikit dari yang Anda bakar. Kebutuhan kalori per orang berbeda-beda, tergantung dari aktivitas, usia, dan jenis kelamin seseorang, namun Anda bisa memulai defisit kalori dengan hanya mengonsumsi 500-750 kalori per hari.

Jika Anda mempertahankan defisit kalori yang konsisten, lemak akan dilepaskan dari sel lemak dan diolah menjadi energi. Secara berangsur-angsur, simpanan lemak dari tubuh akan terus digunakan sebagai energi sehingga terjadi pengurangan lemak tubuh. 

Baca Juga: Sama-Sama Menghilangkan Lemak, Ini Beda Liposuction dan Tummy Tuck

 

Kemana Perginya Lemak Ketika Berat Badan Turun?

Menerapkan pola makan defisit kalori membantu mengatur porsi kalori yang Anda konsumsi menjadi lebih sedikit dari yang Anda konsumsi. Dengan pola makan ini, tubuh Anda akan menggunakan cadangan lemak sebagai sumber energi. 

Saat tubuh membakar lemak, proses ini akan menghasilkan produk sampingan yaitu:

  • Air, melalui kulit saat Anda berkeringat dan urine ketika Anda buang air kecil
  • Karbon dioksida (CO2), melalui paru-paru saat Anda mengembuskan napas
  • Panas tubuh saat berolahraga untuk menjaga suhu tubuh tetap normal

Ketika Anda berolahraga, otot akan membakar glikogen atau cadangan energi dalam tubuh. Setelah berolahraga 30-60 menit, tubuh akan mulai membakar sebagian lemak. Pembakaran lemak tergantung pada intensitas olahraga yang Anda lakukan. Oleh karena itu, para ahli merekomendasikan Anda melakukan olahraga kardio, angkat beban, dan latihan ketahanan setidaknya 30 menit 2-3 kali seminggu. Olahraga dapat meningkatkan massa otot yang membantu membakar lebih banyak kalori dan meningkatkan metabolisme dasar Anda. 

Baca Juga: Penyebab dan Cara Menghilangkan Lemak Punggung

 

Tips Menurunkan Berat Badan Secara Efektif

Bagi Anda yang berencana menurunkan berat badan, berikut ini beberapa tips yang bisa Anda coba, yaitu:

  • Berolahraga secara konsisten, minimal 30 menit per hari selama 5 kali dalam seminggu
  • Lakukan kombinasi latihan kardiovaskular intensitas tinggi, sedang, dan rendah
  • Latihan beban
  • Kelola stres dengan baik
  • Tidur yang cukup
  • Meningkatkan aktivitas fisik 
  • Mengurangi makanan yang berkalori tinggi (makanan tinggi lemak, makanan olahan, makanan manis)

 

Menjaga berat badan di angka ideal penting untuk menurunkan risiko terjadinya penyakit kronis seperti diabetes, hipertensi, dan stroke. Untuk menurunkan berat badan Anda dapat mengombinasikan olahraga dan menjaga pola makan. Jika memiliki pertanyaan seputar kebugaran Anda bisa berkonsultasi ke dokter atau manfaatkan fitur konsultasi pada aplikasi Ai Care yang bisa diunduh di ponsel Anda. 

 

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

Writer : Ratih AI Care
Editor :
  • dr Nadia Opmalina
Last Updated : Rabu, 7 Agustus 2024 | 06:53
Tags : olahraga menurunkan BB jaringan lemak penumpukan lemak

Preiato, D. (2020). Where Does Fat Go When You Lose Weight?. Available from: https://www.healthline.com/nutrition/where-does-fat-go-when-you-lose-weight

Cleveland Clinic. (2019). Where Does Body Fat Go When You Lose Weight?Where Does Body Fat Go When You Lose Weight?.Available from: https://health.clevelandclinic.org/where-does-body-fat-go-when-you-lose-weight

Leal, D. (2024). How Does Fat Leave the Body When You Lose Weight?. Available from: https://www.verywellfit.com/how-does-fat-leave-the-body-4165132#

WebMD Editorial Contributors. (2023). What Happens to Fat When You Lose Weight?. Available from: https://www.webmd.com/obesity/what-happens-to-fat-when-you-lose-weight

Waehner, P. (2023). How to Burn Fat: The Truth.  Available from: https://www.verywellfit.com/body-into-fat-burning-machine-1231548

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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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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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      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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      Bindings
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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
    • article-popular.blade.php#8aicare_prod_new6.1msselect `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` = 6011 and `categories`.`deleted_at` is null
      Bindings
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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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      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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      Hints
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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      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
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      Hints
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      Backtrace
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      Hints
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      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Hints
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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
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Backtrace
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        #12025-04-07 19:54:58GET/nutrisi/hilangnya-lemak-saat-menurunkan-berat-badan11132230