Turunkan Berat Badan Dengan Menghitung Kalori Makanan

Turunkan Berat Badan Dengan Menghitung Kalori Makanan

Daftar Isi

Bagikan :


Pernahkah Anda mendengar cara menurunkan berat badan lewat pembatasan asupan kalori makanan? Jika pernah dan Anda tertarik mencobanya simak penjelasan berikut yuk!

Sebelum membahas lebih dalam, ketahui terlebih dahulu apa itu kalori. Kalori adalah unit yang digunakan untuk mengukur energi, salah satunya yang terkandung dalam makanan maupun minuman. Untuk menurunkan berat badan, Anda dapat mengurangi kalori dengan cara mengurangi asupan makanan atau membakar kalori dengan berolahraga.

 

Berapa banyak kalori yang harus dikurangi?

Asupan kalori tubuh secara normal dipengaruhi oleh usia, jenis kelamin, berat badan dan level aktivitas kegiatan seseorang. Umumnya, pria membutuhkan asupan kalori yang lebih besar ketimbang wanita.

Untuk mengetahui jumlah asupan kalori yang boleh dimakan, Anda bisa mencari kalkulator kalori di internet.

Menghitung kalori makanan tidak bisa hanya menggunakan timbangan, ada beberapa aplikasi online yang bisa Anda gunakan untuk mencari tahu jumlah kalorinya. Perlakuan saat memasak makanan juga dapat membedakan jumlah kalori makanan, walaupun bahannya sama. Misalnya kalori yang dikandung sebutir telur berukuran sedang saat direbus, didadar atau digoreng punya kalori yang berbeda-beda.

Sebenarnya, kebiasaan menghitung kalori makanan adalah tentang kebiasaan hidup sehat agar Anda bisa mengontrol asupan makanan supaya tidak berlebihan. Semua makanan kaya akan nutrisi, dan nutrisi tersebut tentu baik bila dimakan dalam porsi yang cukup.

Cara menurunkan berat badan

Cara menurunkan berat badan dengan menghitung kalori makanan seperti dilansir Healthline, antara lain:

Perbanyak protein

Untuk menurunkan berat badan, protein adalah sumber makanan yang justru harus diperbanyak jumlahnya. Protein membuat Anda merasa lebih kenyang sehingga mencegah Anda mengonsumsi camilan yang justru akan memperbanyak asupan kalori harian Anda.

Protein juga memberikan energi sehingga Anda tidak merasa lemas saat melakukan program diet.

Hindari semua minuman manis

Hindari semua minuman manis termasuk soda, dan jus buah. Mengurangi minuman yang manis akan secara otomatis memotong jumlah asupan kalori karena minuman manis tinggi kandungan kalorinya.

Selain itu, minuman manis hanya akan membuat Anda merasa kenyang sesaat. Alhasil, setelahnya Anda akan merasa kelaparan lagi.

Cukupi kebutuhan air minum

Salah satu trik menurunkan berat badan adalah dengan mencukupi kebutuhan air minum. Studi menemukan bahwa mengonsumsi air putih dapat meningkatkan pembakaran lemak.

Kabar baik lainnya, kandungan kalori pada air putih adalah 0.

Olahraga angkat beban

Olahraga tidak selalu mululu tentang berlari, bersepeda, atau berenang. Untuk menurunkan berat badan, Anda juga bisa melakukan olahraga angkat beban. Tujuan utamanya adalah dengan membakar lebih banyak kalori namun tidak menghabiskan energi.

Dengan melatih otot melalui olahraga angkat beban, Anda juga bisa meningkatkan metabolisme tubuh.

Karbohidrat kompleks

Membatasi asupan karbohidrat juga dapat membantu menurunkan berat badan dan mengontrol napsu makan. Studi menemukan, dengan memilih karbohidrat kompleks maka Anda akan merasa kenyang lebih lama, dan mengonsumsi lebih sedikit kalori.

Kandungan serat dalam karbohidrat kompleks juga dapat membuat tubuh lebih sehat, karena serat adalah makanan yang baik bagi bakteri baik di dalam pencernaan.

Bagaimana, sudah siap untuk mendapatkan kembali berat badan ideal Anda?

 

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

Writer : Agatha Writer
Editor :
  • dr Nadia Opmalina
Last Updated : Sabtu, 15 April 2023 | 23:53
Tags : Diet Keto berat badan ideal hitung kalori

Kris Gunnars, BSc. How Many Calories Should You Eat per Day to Lose Weight? Healthline. October 2020. https://www.healthline.com/nutrition/how-many-calories-per-day

Helen West, RD. Counting Calories 101: How to Count Calories to Lose Weight. Healthline. June 2016. https://www.healthline.com/nutrition/counting-calories-101

MayoClinic Staff. Counting calories: Get back to weight-loss basics. December 2020. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065

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