Cara Mengukur Lingkar Pinggang dan Tips Mengecilkannya

Cara Mengukur Lingkar Pinggang dan Tips Mengecilkannya
Ilustrasi mengukur lingkar pinggang. Credit: Freepik

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Pengukuran lingkar pinggang merupakan salah satu cara untuk mengukur apakah Anda memiliki kelebihan lemak tubuh. Penting untuk mengetahui berapa ukuran lingkar pinggang Anda karena semakin tebal lemak yang berkumpul di pinggang dan perut maka risiko penyakit kronis juga meningkat. Bagaimana cara mengukur lingkar pinggang dengan tepat? Yuk, cari tahu dalam artikel berikut!.

 

Cara Mengukur Lingkar Pinggang

Ukuran lingkar pinggang dapat menggambarkan apakah tubuh memiliki penumpukan lemak perut atau tidak. Lemak perut juga bisa menjadi indikasi seseorang mengalami obesitas. Selain itu, ukuran lingkar pinggang juga menggambarkan penumpukan lemak yang melapisi jantung, ginjal dan organ lain dalam sistem pencernaan.

Pria dan wanita memiliki tolok ukur berbeda mengenai lingkar pinggang. Idealnya, lingkar pinggang berukuran kurang dari angka berikut:

  • Pria 90 cm
  • Wanita 80 cm

Jika ukuran lingkar pinggang Anda mencapai 102 cm untuk pria dan 88 cm untuk wanita, umumnya risiko penyakit kronis akan semakin meningkat dan memerlukan pemeriksaan dokter.

Untuk mengukur lingkar pinggang, Anda bisa melakukannya dengan cara berikut:

  • Siapkan pita jahit atau pita meteran pengukur
  • Tempatkan pita meteran pengukur pada sekeliling pinggang sejajar dengan pusar
  • Jangan menekan pita terlalu ketat atau longgar
  • Bernapaslah dengan normal dan baca hasil pengukuran saat membuang napas
  • Lihat angka yang berpotongan dengan angka 0 di meteran ukur

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

 

Hubungan Antara Lingkar Pinggang dengan Kesehatan

Ukuran lingkar pinggang sering dikaitkan dengan masalah kesehatan. Hasil pengukuran lingkar pinggang bisa menjadi indikator risiko sejumlah penyakit kronis seperti:

  • Diabetes mellitus tipe 2
  • Penyakit jantung
  • Kanker
  • Stroke
  • Kematian
  • Peradangan

Lemak yang menumpuk di area perut dan pinggang meningkatkan risiko peradangan. Penelitian menunjukkan bahwa peradangan merupakan faktor penyebab dan meningkatkan risiko masalah kesehatan seperti radang sendi, Alzheimer, depresi, hingga penyakit kardiovaskular lainnya.

Baca Juga: Cara Alami Menghilangkan Lemak di Perut

 

Cara Menurunkan Lingkar Pinggang

Penting untuk memerhatikan lemak di lingkar pinggang meskipun Anda tidak termasuk golongan obesitas. Jika lingkar pinggang Anda berada di angka melebihi batas aman, berikut ini beberapa cara yang bisa Anda lakukan untuk mengurangi lingkar pinggang:

Mengatur pola makan

Pilih makanan sehat dan bervariasi yang kaya akan serat larut seperti buah-buahan dan sayuran. Sebaiknya hindari karbohidrat olahan seperti gula, makanan olahan dan makanan yang mengandung banyak garam. Garam bersifat menahan air sehingga membuat lingkar pinggang membengkak. 

Perubahan gaya hidup

Kebiasaan sehari-hari juga memengaruhi lingkar perut Anda. Misalnya, memperbanyak aktivitas fisik dan olahraga seperti memperbanyak jalan kaki dapat membantu membakar lemak dan menurunkan berat badan lebih cepat. Mengganti asupan kopi manis dengan teh hijau tanpa gula juga dapat membantu meningkatkan sirkulasi dan meningkatkan metabolisme sehingga mendorong laju pembakaran lemak. 

Mengelola stres dengan baik

Stres membuat tubuh melepaskan hormon stres yang mendorong penyimpanan lemak perut. Mengelola stres dengan baik dapat membuat tubuh Anda lebih rileks dan mengecilkan ukuran lingkar pinggang. 

Olahraga

Beberapa jenis olahraga dapat membantu menurunkan lemak di pinggang seperti: 

  • Yoga
  • Plank
  • Aerobik
  • HIIT (High Intensity Interval Training)
  • Latihan kekuatan

Lakukan olahraga minimal 30-40 menit per hari selama 5 hari seminggu. Olahraga bukan hanya membantu membakar lemak, namun juga melancarkan peredaran darah yang membuat badan terasa bugar dan meminimalisir risiko penyakit jantung. 

Mencukupi kebutuhan tidur

Kurang tidur juga sering berkaitan dengan obesitas. Bagi orang dewasa sebaiknya mencukupi kebutuhan tidur 7-9 jam per hari. Kurang tidur atau tidur berlebihan sering berkaitan dengan penumpukan lemak viseral yang lebih besar dan meningkatkan risiko penyakit kronis.

 

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 : Senin, 29 Juli 2024 | 07:05
Tags : Perut Buncit lingkar pinggang mengecilkan perut lingkar perut

WebMD Editorial Contributors. (2023). How to Measure Your Waist. Available from: https://www.webmd.com/diet/calculating-your-waist-circumference

Leonard, J (2020). How to measure your waist: Health and waistline size. Available from: https://www.medicalnewstoday.com/articles/how-to-measure-your-waist

Heart Foundation. How your waist measurement contributes to your heart health. Available from: https://www.heartfoundation.org.au/your-heart/waist-measurement

LeWine, H. (2021). What are the best ways to trim my waist?. Available from: https://www.health.harvard.edu/staying-healthy/what-are-the-best-ways-to-trim-my-waist

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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
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