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17 Alasan Umum Mengapa Anda Gagal Menurunkan Berat Badan – Buku Diet Skip to content Home Tips Diet 17 Alasan Umum Mengapa Anda Gagal Menurunkan Berat Badan
Saat Anda menurunkan berat badan, tubuh Anda berkelahi kembali. Pada awalnya, Anda mungkin dapat menurunkan berat badan cukup banyak tanpa banyak usaha. Namun, penurunan berat badan bisa melambat atau berhenti sama sekali setelah beberapa saat. Artikel ini mencantumkan 17 alasan umum mengapa Anda tidak berhasil menurunkan berat badan.
1. Anda Tidak Mengetahui Apa yang Anda Makan Kesadaran sangat penting jika Anda mencoba menurunkan berat badan. Banyak orang sebenarnya tidak tahu berapa banyak mereka benar-benar makan. Studi menunjukkan bahwa mencatat diet Anda membantu penurunan berat badan. Orang yang menggunakan buku harian makanan, atau memotret makanan mereka, secara konsisten menurunkan berat badan lebih banyak daripada orang yang tidak.
2. Anda Tidak Makan Cukup Protein Protein adalah nutrisi tunggal yang paling penting untuk menurunkan berat badan. Mengkonsumsi protein pada 25-30% kalori dapat meningkatkan metabolisme 80-100 kalori per hari dan membuat Anda secara otomatis makan beberapa ratus kalori lebih sedikit per hari. Hal ini juga dapat secara drastis mengurangi hasrat dan keinginan untuk ngemil.
Hal ini sebagian dimediasi oleh efek protein pada hormon pengatur nafsu makan, seperti ghrelin dan lainnya. Jika Anda sarapan, maka ini adalah makanan terpenting untuk mengisi protein. Studi menunjukkan bahwa mereka yang makan sarapan tinggi protein kurang lapar dan memiliki keinginan lebih sedikit sepanjang hari. Asupan protein yang tinggi juga membantu mencegah perlambatan metabolik, efek samping yang umum menurunkan berat badan. Ini juga membantu mencegah penambahan berat badan.
3. Anda Makan Terlalu Banyak Kalori Sebagian besar orang yang memiliki masalah berat badan hanya makan terlalu banyak kalori. Anda mungkin berpikir bahwa ini tidak berlaku untuk Anda, namun perlu diingat bahwa penelitian secara konsisten menunjukkan bahwa orang cenderung meremehkan asupan kalori mereka dengan jumlah yang signifikan.
Jika Anda tidak menurunkan berat badan, maka Anda harus mencoba menimbang makanan Anda dan melacak kalori Anda untuk sementara waktu. Untuk melacak kalori anda, anda dapat menggunakan kalkulator kalori. Atau anda juga dapat menggunakan aplikasi penghitung kalori di ponsel anda.
Pelacakan juga penting jika Anda mencoba mencapai tujuan nutrisi tertentu, seperti mendapatkan 30% kalori Anda dari protein. Ini tidak mungkin dicapai jika Anda tidak melacak hal-hal dengan benar.
4. Anda Tidak Makan Makanan Utuh Kualitas makanan sama pentingnya dengan kuantitas. Mengkonsumsi makanan sehat bisa meningkatkan kesehatan dan membantu mengatur nafsu makan. Makanan ini cenderung lebih banyak mengisi daripada rekan-rekan mereka yang diproses. Perlu diingat bahwa banyak makanan olahan yang diberi label sebagai “makanan kesehatan” tidak benar-benar sehat.
5. Anda tidak berolahraga Salah satu hal terpenting yang bisa Anda lakukan saat menurunkan berat badan adalah dengan melakukan beberapa bentuk latihan ketahanan, seperti mengangkat beban. Ini bisa membantu Anda berpegangan pada massa otot Anda yang berharga, yang sering terbakar bersamaan dengan lemak tubuh jika Anda tidak berolahraga. Mengangkat beban juga dapat membantu mencegah perlambatan metabolik, dan memastikan bahwa apa yang ada di bawah lemak terlihat bagus.
6. Anda Makan Makanan Junk Food Ini adalah masalah yang cukup besar bagi banyak pelaku diet. Beberapa dari mereka makan di junk food, sementara yang lain makan makanan yang relatif sehat, termasuk kacang-kacangan, mentega kacang, coklat gelap, keju, dll.
7. Anda Tidak Melakukan Cardio Cardio (seperti dalam berlari, jogging, berenang, dll) adalah salah satu cara paling efektif untuk meningkatkan kesehatan Anda. Hal ini juga sangat efektif untuk membakar lemak perut, lemak “viseral” berbahaya yang terbentuk di sekitar organ dan menyebabkan penyakit.
8. Anda Masih Minum Gula Minuman manis adalah makanan yang paling menggemukkan. Otak kita tidak mengimbangi kalori di dalamnya dengan membuat kita makan lebih sedikit makanan lain. Bahkan jus buah pun bermasalah, dan sebaiknya tidak dikonsumsi dalam jumlah besar.
9. Anda tidak tidur nyenyak Tidur yang baik adalah salah satu hal terpenting yang harus dipertimbangkan untuk kesehatan fisik dan mental Anda, juga berat badan Anda. Studi menunjukkan bahwa tidur yang buruk merupakan salah satu faktor risiko terbesar untuk obesitas. Orang dewasa dan anak-anak dengan tidur yang buruk memiliki risiko 55% dan 89% lebih tinggi untuk menjadi gemuk.
10. Anda Tidak Memutihkan Karbohidrat Jika Anda mempunyai masalah berat badan dan ditambah lagi juga mempunyai masalah metabolik seperti diabetes tipe 2 atau pra-diabetes, Anda mungkin ingin mempertimbangkan diet rendah karbohidrat.
Dalam studi jangka pendek, jenis makanan ini telah terbukti menyebabkan penurunan berat badan hingga 2-3 kali lipat sebagai diet standar “rendah lemak” yang sering direkomendasikan. Diet rendah karbohidrat juga dapat menyebabkan perbaikan pada banyak penanda metabolik, seperti trigliserida, kolesterol HDL dan gula darah.
11. Anda Makan Terlalu Sering Ini adalah mitos bahwa setiap orang harus makan banyak makanan kecil setiap hari untuk meningkatkan metabolisme dan menurunkan berat badan. Studi tersebut benar-benar menunjukkan bahwa frekuensi makan sedikit atau sama sekali tidak berpengaruh pada pembakaran lemak atau penurunan berat badan.
12. Anda Kurang Minum Air Putih Minum air putih bisa bermanfaat untuk menurunkan berat badan. Dalam satu studi penurunan berat badan 12 minggu, orang yang minum setengah liter air 30 menit sebelum makan kehilangan berat 44% lebih banyak. Air putih juga telah terbukti dapat meningkatkan jumlah kalori yang dibakar sebesar 24-30% selama 1,5 jam.
13. Anda Minum Alkohol Terlalu Banyak Jika Anda menyukai alkohol tapi ingin menurunkan berat badan, sebaiknya anda berpikir lagi. Bir, anggur dan minuman beralkohol manis sangat tinggi kalori. Juga perlu diingat bahwa alkohol itu sendiri memiliki sekitar 7 kalori per gram, yang tinggi.
14. Anda Memiliki Kondisi Medis Yang Membuat Hal Lebih Sulit Ada beberapa kondisi medis yang bisa mendorong kenaikan berat badan dan membuatnya lebih sulit menurunkan berat badan. Ini termasuk hipotiroidisme, sindrom ovarium polikistik (PCOS) dan sleep apnea. Obat tertentu juga bisa membuat penurunan berat badan lebih keras, atau bahkan menyebabkan kenaikan berat badan. Jika menurut Anda semua ini berlaku untuk Anda, maka bicarakan dengan dokter Anda tentang pilihan Anda.
15. Anda Kecanduan Junk Food Menurut sebuah studi tahun 2014, sekitar 19,9% orang memenuhi kriteria kecanduan makanan. Orang yang memiliki masalah ini menggunakan junk food dengan cara yang sama seperti pecandu n*rkob* yang menggunakan nark*b*. Jika Anda kecanduan junk food, maka hanya makan sedikit atau mengubah diet Anda bisa tampak benar-benar tidak mungkin.
16. Harapan Anda Tidak realistis Kehilangan berat badan umumnya merupakan proses yang jauh lebih lambat daripada yang kebanyakan orang inginkan.Meski sering mungkin menurunkan berat badan dengan cepat di awal, sangat sedikit orang yang bisa terus menurunkan berat badan dengan kecepatan lebih dari 1-2 kilogram per minggu.
Masalah utama lainnya adalah banyak orang memiliki harapan yang tidak realistis tentang apa yang dapat dicapai dengan diet dan olah raga yang sehat. Yang benar adalah, tidak semua orang bisa terlihat seperti model kebugaran atau binaragawan. Foto yang Anda lihat di majalah dan tempat lain sering kali disempurnakan dengan menggunakan Photoshop – secara harfiah tidak ada yang benar-benar terlihat seperti ini.
Jika Anda telah kehilangan banyak berat badan dan Anda merasa nyaman dengan diri Anda sendiri, tapi skala sepertinya tidak ingin melangkah lebih jauh, maka mungkin Anda harus mulai mengerjakan penerimaan tubuh Anda seperti apa adanya.
Pada titik tertentu, berat badan Anda akan mencapai titik setel sehat di mana tubuh Anda terasa nyaman. Mencoba melampaui hal itu mungkin tidak sepadan dengan usaha, dan mungkin juga tidak mungkin bagi Anda.
17. Anda Terlalu Terfokus pada “Diet” Jadikanlah tujuan utama Anda untuk menjadi orang yang lebih bahagia, lebih sehat, dan lebih bugar. Fokus pada memberi nutrisi pada tubuh Anda, bukan mencabutnya, dan biarkan penurunan berat badan mengikuti efek samping alami.