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9 Alasan Kegagalan Mengurangi Lemak di Perut – Buku Diet Skip to content
Mempunyai perut buncit atau lemak diperut terkadang dianggap sebagai suatu tanda jika anda adalah orang yang berkecukupan. Namun, apakah anda sadar bahaya apa saja yang mungkin dapata disebabkan oleh lemak yang ada di perut? Lemak di perut dapat memicu berbagai penyakit yang membahayakan, misalnya diabetes, gangguan hati, dan ginjal.
Alasan Diet yang Gagal Melihat risiko yang dapat ditimbulkan, tentu jika anda mempunyai perut buncit harus segera di atasi. Ada beberapa langkah yang dapat dilakukan untuk mengurangi lemak di perut, misalnya program diet, makan makanan yang teratur, dan olahraga. Dalam hal ini, bukan tips mengurangi lemak di perut yang dibahas, melainkan berbagai alasan mengapa seseorang gagal mengurangi lemak di perut. Setidaknya ada 9 alasan mengapa seseoang gagal mengurangi lemak di perut. Berikut ini penjelasan lengkapnya.
1. Anda semakin tua Seiring bertambahnya usia, tubuh Anda akan berubah bagaimana cara mendapatkan dan kehilangan berat badan. Baik pria maupun wanita mengalami penurunan tingkat metabolisme, atau jumlah kalori yang dibutuhkan tubuh untuk berfungsi normal. Selain itu, wanita harus menghadapi menopause. “Jika wanita bertambah berat badan setelah menopause, itu lebih cenderung berada di perut mereka.Pada masa menopause, produksi hormon estrogen dan progesteron melambat. Sementara itu, kadar testosteron juga mulai turun, namun pada tingkat yang lebih lambat. Pergeseran hormon menyebabkan wanita menahan berat di perut mereka.
2. Anda melakukan latihan yang salah Kelas harian atau kelas Spin sangat bagus untuk jantung Anda, tapi latihan kardio saja tidak akan banyak membantu pinggang Anda. “Anda perlu melakukan kombinasi bobot dan latihan kardiovaskular. Latihan kekuatan meningkatkan massa otot, yang membuat tubuh Anda bisa membakar lebih banyak lemak. “Otot membakar lebih banyak kalori daripada lemak, dan karena itu Anda secara alami membakar lebih banyak kalori sepanjang hari dengan memiliki lebih banyak otot. Direkomendasikan untuk melakukan latihan intensitas sedang selama 250 menit atau latihan intensitas tinggi selama 125 menit dalam seminggu.
3. Anda makan terlalu banyak makanan olahan “Butiran halus seperti roti putih, kerupuk, dan keripik, serta gula olahan dalam minuman manis dan makanan penutup dapat meningkatkan peradangan di tubuh kita. Lemak perut dikaitkan dengan peradangan, makan terlalu banyak makanan olahan akan menghambat kemampuan Anda untuk kehilangan lemak perut. Sebaiknya anda makan makanan alami seperti buah-buahan, sayuran, dan biji-bijian penuh dengan antioksidan, yang memiliki sifat anti-inflamasi dan karenanya dapat mencegah lemak perut.
4. Anda makan lemak yang salah Tubuh tidak bereaksi terhadap semua lemak dengan cara yang sama. Penelitian berkorelasi tinggi asupan lemak jenuh (jenis dalam daging dan susu) untuk meningkatkan lemak viseral. Di sisi lain, lemak tak jenuh tunggal (sejenis minyak zaitun dan alpukat) dan jenis lemak tak jenuh ganda tertentu (terutama omega-3, ditemukan di kenari, biji bunga matahari, dan ikan berlemak seperti salmon) memiliki efek anti-inflamasi di tubuh, Dan jika dimakan dalam porsi yang tepat dapat membuat tubuh Anda baik. Tapi mengonsumsi terlalu banyak lemak dalam bentuk apapun meningkatkan asupan kalori Anda dan dapat menyebabkan penambahan berat badan, jadi nikmati lemak sehat secukupnya.
5. Latihan Anda tidak cukup menantang Untuk mengusir lemak perut yang membandel, Anda harus meningkatkan latihan Anda. Dalam sebuah penelitian yang diterbitkan di jurnal Medicine and Science in Sports and Exercise, orang-orang yang menyelesaikan latihan dengan intensitas tinggi kehilangan lebih banyak lemak perut daripada mereka yang mengikuti rencana intensitas rendah. (Sebenarnya, latihan dengan intensitas rendah tidak mengalami perubahan yang berarti sama sekali.) Anda perlu berolahraga dengan intensitas penuh karena tujuan akhirnya adalah untuk membakar lebih banyak kalori, dan latihan intensitas tinggi melakukan hal itu. Latihan intensitas tinggi berarti Anda akan keluar selama mungkin. Dengan demikian, anda akan membakar lebih banyak kalori dalam waktu yang lebih singkat.
6. Anda stres Batas waktu yang yang terlalu cepat, berbagai tagihan di rumah, masalah anak-anak, merupakan sumber stres Anda. Terlalu banyak hal itu akan membuat Anda sulit menurunkan berat badan. Ini juga karena hormon stres kortisol, yang bisa meningkatkan jumlah lemak yang melekat pada tubuh dan memperbesar sel lemak Anda. Tingkat kortisol yang lebih tinggi telah dikaitkan dengan lemak viseral yang lebih banyak.
7. Anda Tidak Tidur dengan Teratur Jika Anda termasuk orang yang tidur kurang dari enam jam semalam, inilah salah satu penyebab jika anda mengalami kenaikan berat badan. Mengapa? Sebuah studi 16 tahun terhadap hampir 70.000 wanita menemukan bahwa orang yang tidur lima jam atau kurang semalam, ternyata mempunyai risiko mengalami kenaikan berat badan sebesar 10 kilogram atau lebih daripada mereka yang tidur 7 jam. Bahkan National Institutes of Health menyarankan orang dewasa tidur tujuh sampai delapan jam semalam untuk menjaga berat badan seseorang.
8. Anda sedang sakit Jika kadar testosteron Anda tinggi, Anda mungkin mengalami kesulitan menurunkan berat badan. Jika Anda adalah bentuk apel dan kelebihan berat badan, ada baiknya Anda menemui dokter Anda, karena mungkin juga ada kemungkinan Anda menderita penyakit prediabetik atau diabetes
9. Anda kurang termotivasi Apakah Anda berkomitmen terhadap berbagai usaha yang dibutuhkan untuk menghilangkan lemak perut? “Mengurangi lemak di perut menggunakan pendekatan kombinasi dari diet rendah kalori yang tinggi serat dan rendah karbohidrat dan gula bersamaan dengan latihan kardiovaskular dan berat badan. Jika anda tidak siap untuk melakukan itu semua, maka program diet anda akan gagal.