12 Cara Menurunkan Berat Badan Cepat Secara Alami Terbukti | DIET SEHAT ALAMI

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12 Cara Menurunkan Berat Badan Cepat Secara Alami Terbukti





Cara Menurunkan Berat Badan Yang Sehat - Aduhh, timbangan terus bergerak ke kanan dan pakaian pun sudah semakin sempit. Jangan stres dulu. Kamu masih bisa kok menurunkan berat badan dengan melakukan hal-hal sederhana tanpa harus stres dan menguras kantong. Cara menurunkan berat badan sebetulnya mudah, asalkan kamu mengetahui kuncinya dan menerapkan secara konsisten dalam kehidupan sehari-hari.

Pada dasarnya, berat badan seseorang tergantung dari asupan kalori yang masuk dan seberapa banyak pengeluaran kalori melalui aktivitas tubuh. Berat badan ideal akan tercapai apabila jumlah kalori masuk sama dengan kalori yang dikeluarkan oleh tubuh. Sedangkan untuk menurunkan berat badan, kamu harus mengonsumsi kalori lebih sedikit, kemudian melakukan aktivitas pembakaran kalori lebih banyak.

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Gambar via alodokter.com

Bagi sebagian orang, mungkin memiliki bobot ideal hanya angan-angan. Namun seharusnya tidak demikian. Meski nggak mudah, menurunkan berat badan tetep bisa kamu lakukan. Lantas bagaimana cara cepat menurunkan berat badan itu? lakukan berikut ini.

1. Minum air sebelum makan

Menurut penelitian, minum air sebelum makan sangat ampuh dalam menurunkan berat badan. Kenapa demikian? mengonsumsi air sebelum makan ternyata bisa memberikan efek kenyang, yang pada akhirnya akan membuat kamu enggan untuk melahap makanan dalam porsi besar, atau malah kamu tidak menyentuh makanan itu sama sekali.

Terkadang, saat lapar kita akan langsung mengambil sendok dan bergegas makan nasi berserta lauk-pauknya, atau bahkan mencari makanan yang tinggi kalori. Padahal, mungkin saja yang kamu rasakan itu haus bukannya lapar. Jadi, ketika kondisi lapar menyerang, sebaiknya atasi dulu dengan minum air putih.

2. Jangan melupakan sarapan

Banyak orang yang mengira cara cepat melangsingkan badan dengan mengurangi jatah makan harian seperti absen sarapan. Padahal, hal tersebut justru akan membuatmu kelaparan dan banyak mengonsumsi camilan sepanjang hari, terutama ketika tubuh mulai merasa gemetar akibat lapar.

Oleh sebab itu, pastikan kamu selalu sarapan di pagi hari. Misalnya mengonsumsi telur rebus dan satu buah pisang, atau susu rendah lemak dan selembar roti, serta jangan lupa jus buah yang mengandung beragam nutrisi seperti serat dan vitamin.

3. Makan dalam porsi kecil

Kamu bisa menggunakan piring atau mangkuk berukuran lebih kecil dari biasanya ketika makan. Kebiasaan sepele semacam ini terbukti mampu membiasakan diri untuk makan dalam porsi kecil, yang artinya jumlah kalori yang masuk dalam tubuh jadi berkurang.

Meski makan dalam porsi sedikit, kamu sebenarnya masih bisa kenyang asalkan makan lebih lambat. Makan secara perlahan-lahan dapat merangsang otak bahwa kita sudah kenyang.

Makan dalam porsi kecil (4-5) kali sehari akan lebih baik untuk menurunkan berat badan, dari pada kamu makan dalam porsi besar meski hanya 3 kali sehari.

4. Konsumsi makanan yang tepat

Makanan penurun berat badan terbaik untuk kamu adalah makanan berprotein dan berserat tinggi. Protein dapat membuat tubuh merasa kenyang lebih lama. Selain itu, protein bisa membantu membakar lemak dalam tubuh. Konsumsilah makanan sumber protein seperti putih telur, yoghurt, daging tanpa lemak, makanan laut, keju, kedelai, dan kacang-kacangan.

Makanan berserat juga bisa membuat tubuh kamu kenyang lebih lama, namun ia lebih rendah kalori. Makanan berserat tinggi yang dapat kamu konsumsi antara lain buah, sayur, biji-bijian, popcorn tanpa mentega, dan kacang. Jangan lupa tambahkan cabai ketika makan agar memuaskan selera. Menurut penelitian, makanan yang memuaskan lidah dapat mencegah kita banyak makan.

5. Tidak perlu membenci makanan

Kamu tak usah membenci makanan yang sebenarnya kamu sukai. Jika kamu menjauhi makanan tersebut, kamu justru akan lebih berhasrat untuk melahapnya. Jadi, kuncinya bukan menjauhi, melainkan kamu harus tahu kadar normal mengonsumsinya agar tubuh tidak gemuk.

Sebagai contoh nih, kamu suka makan cemilan kue kering. Nah kamu bisa membelinya dalam jumlah satuan, bukannya setoples. Hal sederhana semacam ini dapat membuat kamu tidak mengonsumsinya dalam jumlah berlebihan.

6. Tidur cukup

Tubuh kita pada dasarnya dapat memproduksi hormon yang bisa memacu kita untuk lebih nafsu makan (hormon ghrelin) ketika kurang tidur. Hal ini bisa memicu naiknya berat badan.

Selain itu, kurang tidur juga bisa memicu terganggunya sistem metabolisme tubuh dalam memecah zat-zat makanan menjadi energi. Alhasil, zat-zat itupun menumpuk dalam jumlah besar dan diubah menjadi lemak.

7. Hindari makan malam

Makan malam hanya akan membuat tubuh kamu semakin membengkak. Ketika malam hari tubuh tidak banyak melakukan aktivitas fisik, sehingga jika kamu mengonsumsi makanan berkalori maka akan diubah menjadi lemak, bukannya energi.

Maka dari itu, menurunkan berat badan akan berhasil apabila kamu menghindari makan malam. Bila tak bisa karena suatu hal, kamu bisa memajukan waktu makan malam dari biasanya. Usahakan jangan makan melewati pukul 18.00 sore.

8. Kurangi makanan manis

Makanan manis memberikan energi yang lebih besar dari pada kalori ataupun protein. Namun, meningkatkan glukosa dalam tubuh akibat makanan manis juga tidak baik bagi kesehatan, khususnya untuk berat badan kamu.
Sebaiknya mulai sekarang kurangi makanan yang manis-manis. Sebut saja seperti teh manis, kue brownies, donut, minuman bersoda, dan sejenisnya.

9. Konsumsi makanan mengandung lada atau merica

Cara menurunkan berat badan nomor sembilan ini saya kutip dari lifestyle.sindonews.com. Menurut penelitian, lada atau merica dapat membantu membakar lemak berlebihan yang ada di usus besar saat kita tidur.

Khasiat pembakaran ini juga berlaku untuk cabe, karena mereka sama-sama menimbulkan sensasi pedas dan panas. Oleh sebab itu, bagi kamu yang ingin menguruskan badan tak ada salahnya mencampur lada dan bubuk cabe ke setiap makanan yang hendak dikonsumsi.

10. Tepati waktu makan

Makan teratur dan tidak melewatkan waktu makan justru sangat penting dalam menurunkan berat badan. Mengingat, makan tidak teratur akan membuat kamu makin lapar dan cenderung makan berlebihan. Beberapa makanan yang disarankan sebagai cara menurunkan berat badan antara lain:

- Beragam buah dan sayur sebanyak 5 porsi atau idealnya 7-9 porsi sehari. Kamu bisa menjadikannya sebagai bahan camilan di antara waktu makan.
- Utamakan karbohidrat, seperti roti, nasi, sereal, kentang, dan pasta sebagai sepertiga dari porsi makan. Jenis terbaik ialah yang berasal dari biji utuh.
- Sebaiknya hindari makanan  yang tinggi lemak, kalori, gula, dan tinggi garam. Gantilah dengan makanan berprotein dan berserat tinggi.

11. Ayo bergerak aktif

Sudah bukan rahasia lagi kalau olahraga menjadi salah satu cara menurunkan berat badan yang paling efektif. Menurut penelitian, olahraga bisa membantu memangkas lemak berlebih dalam tubuh. Terbakarnya lemak inilah yang dapat membuat berat badan kamu menjadi lebih ideal. Baca: gerakan yoga simpel untuk mengecilkan perut buncit.

Untuk mengurangi berat badan berlebih melalui olahraga, orang dewasa berusia 19-64 tahun direkomendasikan untuk rutin melakukan gerakan aerobik seperti berjalan, bersepeda, berlari setidaknya 150 menit per minggu. Porsi ini tentu bisa kamu tingkatkan agar menurunkan berat badan lebih cepat.

12. Komitmen untuk kurus, penting!

Kenapa komitmen saya katakan penting? Sebab semua cara menurunkan berat badan tidak akan efektif apabila kamu tidak punya komitmen yang kuat dalam melakukannya.

Mungkin minggu ini kamu akan giat melakukan olahraga, konsumsi makanan sehat, dan lainnya. Akan tetapi, minggu kedua kebiasaan tadi tiba-tiba hilang.

Nah disinilah pentingnya membangun komitmen. Bila perlu, kamu bisa menyewa jasa pelatih Gym untuk memandu diet kamu agar berjalan dengan baik dan telaten.

Berapa Penurunan Berat Badan Ideal Tiap Minggu?

Memperoleh hasil yang cepat saat menurunkan berat badan tentu menjadi impian banyak orang, tapi hal semacam ini justru tidak baik dari segi kesehatan. Selain itu, menurunnya berat badan dengan cepat juga erat kaitannya dengan kestabilan berat badan jangka panjang.

Penurunan berat badan ideal setiap minggu berkisar antara 0,5 hingga 1 Kg per minggunya. Usahakan agar kamu tidak melebihi kisaran tersebut setiap minggu. Beberapa resiko penurunan berat badan terlalu berlebihan antara lain kelelahan, kekurangan gizi, tidak enak badan, dan bahkan beresiko terkena batu empedu.

Oleh sebab itu, menurunkan berat badan sebaiknya tidak dilakukan dengan cepat dan drastis. Untuk mendapatkan hasil terbaik, mulailah dengan mengubah pola hidup menjadi lebih sehat dan memperbanyak aktivitas fisik. Jangan lupa terapkan semua cara menurunkan berat badan secara alami yang sudah saya ulas diatas secara rutin. 

Jika bermanfaat, mohon dishare ya. 



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