Jangan Terlalu Ekstrem

MENGAPA pelan diet anda gagal? Ramai yang hendak mengurangkan berat badan mempunyai pelan diet tersendiri. Keazaman mengamalkan cara hidup sihat ini amat digalakkan agar menjamin masa depan yang sihat dan cergas.

Namun, masih ramai yang sering melakukan kesilapan diet seperti mengikuti program diet segera. Jika berjaya dengan cara ini, paling lama ia bertahan antara tiga hingga lima tahun. Selepas itu, berat badan kembali seperti asal.

Itulah yang dinamakan diet yoyo. Kesilapan dalam mengamalkan diet seperti ini kadangkala memberikan kesan negatif untuk masa depan. Justeru kali ini, mari kita lihat antara sebab pelan diet atau pemakanan anda gagal.

1) Melakukan diet ‘kelaparan’

Diet yang mengehadkan penggunaan kalori ini mengakibatkan metabolisme anda menjadi perlahan. Bahkan, diet yang melaparkan diri ini merugikan pembakaran kalori. Menerusi diet berkalori rendah, bukan lemak yang dibuang, tetapi otot berdaging yang hilang lalu membuatkan kita lemah dan lesu.

Sebagai panduan, jangan mengambil kalori kurang 50 peratus daripada keperluan kalori seharian (DCR) anda untuk mengurangkan berat. Contohnya, jika DCR anda 2,400 kcal, jangan makan kurang daripada 1,200 kcal. Apa yang penting, anda harus makan kerap dengan jumlah sederhana untuk mengawal nafsu.

2) Terlalu ekstrem terhadap diet

Makanan lazat sepatutnya dinikmati, tetapi diet yang tidak enak akan melemahkan nafsu makan. Akibatnya, berat badan menjadi susut. Bagi saya, biarlah diet anda itu mempunyai konsep beri dan ambil.

Tidak semua pilihan pemakanan itu sempurna. Contohnya, jika hari Isnin hingga Jumaat anda menjaga diet dengan betul dan penuh disiplin, tidak salah kita memberi bonus pada diri sendiri ketika hujung minggu.

Kita harus memberi ganjaran dengan menyambut kejayaan mengawal pemakanan dan mengamalkan diet yang seimbang sepanjang tempoh berdiet. Tetapi harus diingat, anda perlu mengawal kualiti dan kalori makanan yang diambil. Kemudian, mulakan semula pelan diet pada minggu seterusnya.

3) Cuma makan tiga hidangan sehari atau melangkau makan.

Tiga hidangan sebenarnya tidak cukup untuk mengawal nafsu makan dan tidak dapat meningkatkan metabolisme. Paling kurang, makan lima kali sehari.

Ini tidak mengira sama ada anda ingin mengurang, mengekal atau menambahkan berat badan. Hendak makan malam juga boleh selagi bajet keperluan kalori seharian anda mencukupi. Selain itu, sesetengah orang meletakkan pelan diet mereka dengan mengelak daripada makan.

Jangan melangkau mana-mana hidangan terutama sarapan. Ia amat merugikan!Sarapan itu penting untuk mencetus metabolisme harian anda. Jangan tunggu sampai di pejabat baru hendak makan. Makanlah sarapan untuk memastikan pembakaran kalori dilakukan seawal pagi.

4) Gagal mengawal nafsu makan

Cabaran paling besar adalah kawalan nafsu makan. Ia salah satu sebab pelan diet gagal diamalkan secara berterusan.

Kawal jumlah kalori pemakanan kita ibarat mengawal kewangan harian. Pastikan anda makan dengan kerap dan makan hidangan yang berkualiti serta cukup khasiatnya. Selain itu, kita harus tahu kuantiti makanan yang diambil seperti makan nasi hanya segenggam atau roti dua keping.

5) Kurang melakukan aktiviti riadah atau senaman

Walaupun senaman tidak wajib dalam usaha menurunkan berat badan, ia memberikan semangat dan lebih menyempurnakan diet anda.

Tambahan pula, pada masa sama kita menjadi cergas dan cerdas. Pengurusan berat badan bukan hanya mengenai penyerapan kalori (melalui makanan), tetapi juga melalui senaman.

6) Melakukan diet jangka masa pendek

Apabila mendengar perkataan diet, ramai menganggap ia sebagai suatu program pendek yang mungkin mengambil masa hanya 12 minggu, tetapi persepsi itu salah.

Diet sepatutnya menjadi amalan sepanjang masa. Definisi diet adalah amalkan pemakanan. Oleh itu, pastikan anda amalkan diet dengan betul dan bukan untuk jangka masa pendek sebaliknya sepanjang hayat.

Untuk peringatan, pastikan pelan pemakanan anda dibina berdasarkan ilmu pengetahuan yang bernas.

Pastikan juga anda faham dan mempersoalkan fakta sains di sebalik setiap diet.Kesimpulannya, lakukan diet anda untuk jangka masa berterusan agar berat badan tidak akan turun atau naik secara mendadak.

Artikel ini disiarkan pada : 2012/09/30

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