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7 Kebiasaan yang Dapat Menurunkan Berat Badan Tanpa Diet Ketat

7 Kebiasaan yang Dapat Menurunkan Berat Badan Tanpa Diet Ketat
Credits: Freepik

Daftar Isi

Bagikan :


Setiap orang tentunya ingin menurunkan berat badan dengan lebih cepat. Sayangnya penurunan berat badan yang terlalu cepat berdampak pada kehilangan massa otot, kekurangan nutrisi dan menurunnya metabolisme tubuh.

Faktanya, sebenarnya Anda bisa menurunkan berat badan tanpa diet ketat. Ingin tahu bagaimana caranya? Simak ulasannya dalam artikel ini.

 

Kebiasaan Baik untuk Menurunkan Berat Badan

Untuk dapat menurunkan berat badan dengan cara yang sehat, Anda membutuhkan kebiasaan baik dan komitmen. Artinya Anda tidak bisa membahayakan kesehatan dengan menjalankan diet ketat yang justru dapat berdampak bagi kesehatan.

Lakukan beberapa kebiasaan baik berikut untuk menurunkan berat badan:

 

Mengonsumsi Lebih Banyak Protein

Mengonsumsi cukup protein dapat membantu menurunkan berat badan. Protein membuat Anda kenyang lebih lama, menjaga massa otot, memicu tubuh membakar kalori lebih banyak, serta membantu tubuh menyimpan lebih sedikit lemak.

Untuk dapat menurunkan berat badan, seorang atlet disarankan mengonsumsi 1-1,5 gram protein per setengah kilo berat badan. Anjuran ini bisa berbeda-beda, tergantung jenis kegiatan dan jenis protein yang dimakan.

 

Batasi Konsumsi Makanan dan Minuman Manis

Makanan atau minuman manis memiliki kadar kalori yang cukup tinggi. Gemar minum minuman manis atau makan camilan manis akan membuat berat badan Anda justru naik.

Artinya Anda harus menghindari makan dan minum yang manis-manis dan mengganti camilan dengan buah-buahan segar.

 

Baca Juga: Mengenal Pemanis Buatan dan Efeknya Bagi Tubuh

 

Minum Cukup Air

Penelitian membuktikan bahwa minum cukup air bermanfaat untuk menurunkan berat badan. Menjaga tubuh tetap terhidrasi adalah kunci banyak faktor termasuk pencernaan dan fungsi otot.

 

Makan Lebih Banyak Serat

Makanan berserat dapat membantu dalam menurunkan berat badan karena serat membantu meningkatkan rasa kenyang dan memperlambat pencernaan sehingga Anda merasa kenyang lebih lama. Selain itu, serat juga dapat membantu mengontrol gula darah Anda dan menurunkan risiko penyakit jantung dan diabetes.

Anda bisa mendapatkan sumber serat dari buah-buahan segar, sayuran, biji-bijian, dan kacang-kacangan.

 

Makan dengan Perlahan

Ketika Anda makan dengan perlahan, tubuh Anda memiliki waktu untuk menerima sinyal kenyang. Anda juga cenderung mengonsumsi sedikit makanan dibandingkan jika Anda makan dengan cepat.

Selain itu, makan dengan perlahan dapat membantu Anda menikmati makanan dengan lebih baik. Anda akan merasa lebih puas dan kurang cenderung untuk makan terlalu banyak.

 

Mendapatkan Cukup Tidur

Tidur cukup penting untuk menjaga kesehatan secara umum, termasuk dalam menurunkan berat badan. Tidur yang cukup dapat membantu mengatur hormon yang berhubungan dengan nafsu makan, seperti ghrelin (hormon yang meningkatkan nafsu makan) dan leptin (hormon yang mengurangi nafsu makan).

Ketika Anda tidak cukup tidur, kadar ghrelin dalam tubuh akan meningkat dan kadar leptin akan menurun. Anda akan merasa lebih cepat lapar dan cenderung makan lebih banyak.

Oleh karena itu, sangat penting bagi Anda untuk mendapatkan tidur 7-9 jam setiap malam.

 

Baca Juga: Manfaat Tidur Siang bagi Orang Dewasa

 

Menghindari Makanan Olahan

Makanan olahan dapat memiliki dampak yang negatif pada berat badan karena biasanya mengandung tinggi lemak, gula, dan kalori. Makanan olahan juga sering kali kurang bergizi dibandingkan dengan makanan segar.

Makan makanan olahan memungkinkan Anda lapar lebih cepat dan cenderung makan lebih banyak. Selain itu, makanan olahan juga sering kali kurang memuaskan dibandingkan dengan makanan segar. Saat merasa kurang puas Anda cenderung makan lebih banyak.

Untuk mengurangi risiko kenaikan berat badan, cobalah untuk membatasi konsumsi makanan olahan dan lebih banyak mengonsumsi makanan segar seperti buah-buahan, sayuran, bahan makanan nabati, dan protein nabati.

 

Lakukan kebiasaan baik di atas untuk mencapai berat badan ideal yang Anda inginkan, tanpa diet ketat, tanpa menyiksa diri dan tetap sehat.

 

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

 

 

Writer : Agatha Writer
Editor :
  • dr. Monica Salim
Last Updated : Jumat, 14 April 2023 | 06:05
Tags : diet sehat Kebiasaan Tidur Berat Badan

Kris Gunnars, BSc (2022). Want to Lose Weight Fast? These Science-Backed Tips Can Help You Lose Weight Sustainably. Available from: https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible

CDC (2022). Losing Weight. Available from: https://www.cdc.gov/healthyweight/losing_weight/index.html

Cleveland Clinic (2022). 4 Ways Protein Can Help You Shed Pounds. Available from: https://health.clevelandclinic.org/how-much-protein-to-eat-to-lose-weight/

Harvard TH Chan. Sugary Drinks. Available from: https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

Jennifer Huizen (2018). Can water help you lose weight?. Available from: https://www.medicalnewstoday.com/articles/322296

Nancy Ferrari. Making one change — getting more fiber — can help with weight loss. Available from: https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721

 

Franziska Spritzler (2019). Does Eating Slowly Help You Lose Weight?. Available from: https://www.healthline.com/nutrition/eating-slowly-and-weight-loss

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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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