{"id":2728,"date":"2022-03-18T16:39:52","date_gmt":"2022-03-18T16:39:52","guid":{"rendered":"https:\/\/blog.tanyadna.id\/?p=2728"},"modified":"2022-03-18T16:39:52","modified_gmt":"2022-03-18T16:39:52","slug":"berat-badan-ideal","status":"publish","type":"post","link":"https:\/\/tanyadna.id\/blog\/berat-badan-ideal\/","title":{"rendered":"Tips Mencapai Berat Badan Ideal dan Cara Menghitungnya"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Setiap orang pasti ingin memiliki berat badan ideal. Namun untuk mendapatkannya, Anda harus berusaha untuk mewujudkannya.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Memang tidak mudah mendapatkan berat badan ideal. Setiap orang juga pasti memiliki masalahnya sendiri-sendiri. Ada yang merasa terlalu kurus, ada pula yang menganggap berat badannya berlebih sehingga harus dikurangi.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apa pun alasannya, tujuannya adalah memperbaiki penampilan. Maklum saja, dunia masa kini meminta banyak hal tentang Anda, termasuk bagaimana cara untuk terlihat menawan di depan orang lain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Banyak cara untuk menuju berat badan ideal. Tetapi bila caranya salah, bukan tubuh ideal yang Anda dapatkan, justru bencana karena rusaknya kesehatan. Untuk itu, Anda perlu melakukan langkah-langkah yang tepat sehingga bisa mendapatkan bentuk tubuh sesuai impian.<\/span><\/p>\n<h2>Hitung indeks massa tubuh demi dapatkan berat badan ideal<\/h2>\n<p><figure id=\"attachment_2730\" aria-describedby=\"caption-attachment-2730\" style=\"width: 996px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-2730\" src=\"https:\/\/tanyadna.id\/blog\/wp-content\/uploads\/2022\/03\/Ilustrasi-hitung-berat-badan-ideal.png\" alt=\"Ilustrasi hitung berat badan ideal\" width=\"996\" height=\"664\" srcset=\"https:\/\/tanyadna.id\/blog\/wp-content\/uploads\/2022\/03\/Ilustrasi-hitung-berat-badan-ideal.png 996w, https:\/\/tanyadna.id\/blog\/wp-content\/uploads\/2022\/03\/Ilustrasi-hitung-berat-badan-ideal-300x200.png 300w, https:\/\/tanyadna.id\/blog\/wp-content\/uploads\/2022\/03\/Ilustrasi-hitung-berat-badan-ideal-768x512.png 768w\" sizes=\"(max-width: 996px) 100vw, 996px\" \/><figcaption id=\"caption-attachment-2730\" class=\"wp-caption-text\">[<a href=\"https:\/\/www.freepik.com\/free-photo\/portrait-sports-man-measuring-his-waist-with-tape_7855349.htm#query=weight&amp;from_query=weight%20ideal&amp;position=4&amp;from_view=search\">Sumber gambar<\/a>]<\/figcaption><\/figure><span style=\"font-weight: 400;\">Sudah siap berangkat menuju berat badan ideal? Langkah pertama untuk sampai ke sana adalah dengan memperhitungkan indeks massa tubuh. Dengan cara ini, seseorang bisa tahu mengenai status gizi mereka.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rumus untuk menghitung indeks massa tubuh adalah sebagai berikut:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indeks Massa Tubuh (IMT) = Berat Badan (kg) : Tinggi Badan (m)<\/span><span style=\"font-weight: 400;\">\u00b2<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Misalnya Anda memiliki berat badan 70 kilogram dengan tinggi 170 sentimeter. Untuk mengetahui indeks massa tubuh, kalikan tinggi badan Anda dalam satuan meter yang dikuadratkan, yaitu 1,70 x 1,70 = 2,975.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Setelah mendapatkan hasil dari penghitungan tinggi badan, bagi angka tersebut dengan angka berat badan Anda. Bila berat badan 70 kg berarti hitungannya adalah 70 : 2,975 = 23,5.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hasil nilai indeks massa tubuh Anda adalah 23,5.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sebagai contoh, Anda memiliki berat badan 75 kg dengan tinggi 1,75 m (175 cm). Langkah sederhana menggunakan rumus di atas adalah:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kalikan tinggi badan Anda dalam satuan meter yang dikuadratkan \u2192 1,75 x 1,75 = 3,06<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Selanjutnya, bagi angka berat badan Anda dengan hasil kuadrat tinggi badan \u2192 75 : 3,06 = 24,5.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hasil nilai IMT Anda adalah 24,5.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bagaimana dengan hasil penghitungan indeks massa tubuh Anda?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bila kurang dari 18,5 berarti Anda mengalami masalah <\/span><i><span style=\"font-weight: 400;\">underweight<\/span><\/i><span style=\"font-weight: 400;\">. Apa yang terjadi hingga mengalami kurang berat badan? Ini bisa jadi pertanda bahwa Anda sedang sakit atau porsi makanan kurang ideal untuk kebutuhan energi sehari-hari. Untuk itu, saatnya untuk memiliki menu-menu makanan yang sehat, terutama yang memiliki cukup kalori yang merupakan tenaga bagi tubuh dalam bekerja.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jika hasil penghitungan indeks massa tubuh berada di angka 18,5 sampai 24,9 artinya Anda memiliki berat badan yang ideal. Namun bukan berarti harus santai dan bersenang-senang. Tugas berikutnya adalah bagaimana mempertahankan tubuh yang ideal supaya tidak sampai underweight atau overweight. Karena itu, Anda perlu memiliki gaya hidup sehat dengan pola makan baik dan teratur serta rutin olahraga.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Selanjutnya, kalau indeks massa tubuh hasilnya antara 25 hingga 29,9 artinya Anda mengalami overweight, atau kelebihan berat badan. Satu-satunya solusi adalah dengan menurunkannya ke kisaran angka ideal. Hal ini bisa Anda capai dengan kombinasi antara diet dan olahraga secara tepat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bagaimana bila hasil penghitungan indeks massa tubuh menunjukkan angka di atas 30? Wah, itu berarti Anda sedang mengalami obesitas. Tak hanya soal berat badan, kondisi ini juga memicu banyaknya gangguan kesehatan, termasuk risiko tinggi penyakit kronis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tidak ada jalan lain. Orang yang mengalami obesitas harus bisa menurunkan berat badannya. Selain dengan diet dan olahraga, orang dengan obesitas biasanya juga akan dibantu dengan obat-obatan dari dokter. Selain itu, mengundang ahli gizi untuk membantu menghitung dan menakar asupan makanan sehari-hari tampaknya juga wajib Anda lakukan.<\/span><\/p>\n<h2>Tips dapatkan berat badan ideal<\/h2>\n<p><figure id=\"attachment_2731\" aria-describedby=\"caption-attachment-2731\" style=\"width: 996px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"size-full wp-image-2731\" src=\"https:\/\/tanyadna.id\/blog\/wp-content\/uploads\/2022\/03\/Ilustrasi-berat-badan-ideal.png\" alt=\"Ilustrasi berat badan ideal\" width=\"996\" height=\"664\" srcset=\"https:\/\/tanyadna.id\/blog\/wp-content\/uploads\/2022\/03\/Ilustrasi-berat-badan-ideal.png 996w, https:\/\/tanyadna.id\/blog\/wp-content\/uploads\/2022\/03\/Ilustrasi-berat-badan-ideal-300x200.png 300w, https:\/\/tanyadna.id\/blog\/wp-content\/uploads\/2022\/03\/Ilustrasi-berat-badan-ideal-768x512.png 768w\" sizes=\"(max-width: 996px) 100vw, 996px\" \/><figcaption id=\"caption-attachment-2731\" class=\"wp-caption-text\">[<a href=\"https:\/\/www.freepik.com\/free-photo\/flay-lay-scale-weights_5280823.htm#query=weight&amp;from_query=weight%20ideal&amp;position=33&amp;from_view=search\">Sumber gambar<\/a>]<\/figcaption><\/figure><span style=\"font-weight: 400;\">Memang tidak mudah mendapatkan berat badan ideal, terutama bila Anda mengalami obesitas. Butuh kesabaran dan ketekunan untuk menurunkan jumlah kilogram di timbangan sehingga sampai pada porsi yang sehat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Berikut adalah tips-tips dapatkan berat badan ideal secara sehat dan aman:<\/span><\/p>\n<h3>Lebih rutin olahraga<\/h3>\n<p><span style=\"font-weight: 400;\">Seberapa sering Anda berolahraga dalam seminggu? Menggerakkan badan sangat penting bagi manusia karena bisa membakar kelebihan kalori, sekaligus mengurangi jaringan lemak berlebih dalam tubuh. Bagi Anda yang obesitas, disarankan untuk melakukan olahraga ringan, seperti berjalan kaki dan olah tubuh yang tepat agar bisa membakar lemak tanpa membahayakan tubuh, terutama daerah sendi akibat tumpuan yang terlalu berat.<\/span><\/p>\n<h3>Apa yang membuat Anda malas bergerak, kurangilah<\/h3>\n<p><span style=\"font-weight: 400;\">Masyarakat modern sering kali lebih menyukai kegiatan santai, tanpa menggerakkan badan. Mulai dari menonton film secara maraton, dari pagi hingga malam hari, main video game di smartphone atau komputer, dan banyak lagi lainnya.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Apa pun yang membuat Anda malas bergerak, kurangilah. Saatnya meletakkan benda-benda yang bikin <\/span><i><span style=\"font-weight: 400;\">mager<\/span><\/i><span style=\"font-weight: 400;\">, kemudian kenakan sepatu olahraga dan bakarlah kelebihan kalori serta lemak dalam tubuh.<\/span><\/p>\n<h3>Mulai biasakan konsumsi dengan porsi tepat dan gizi seimbang<\/h3>\n<p><span style=\"font-weight: 400;\">Untuk mendapatkan berat badan ideal tak hanya harus mengubah apa saja yang harus Anda santap. Lebih dari itu, harus ada niat untuk mulai menyantap dengan jumlah porsi yang tepat. Beberapa menu yang sangat disarankan adalah sayur dan buah-buahan, yang kaya akan serat dan membuat kenyang lebih lama. Selain itu, hindari ngemil atau makan jajanan secara berlebihan.<\/span><\/p>\n<h3>Ternyata sarapan mendukung indeks massa tubuh yang ideal<\/h3>\n<p><span style=\"font-weight: 400;\">Banyak orang mengatakan bahwa sarapan hanya bikin tubuh jadi lebih gemuk. Anggapan yang benar bila Anda tidak mengontrol menu apa saja yang masuk ke dalam tubuh saat makan pagi. Bila ingin mendapatkan berat badan ideal, pastikan konsumsi menu dengan takaran kalori yang pas sebagai tenaga hingga sepanjang hari.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mengapa sarapan tidak boleh dihindari? Dengan perut yang terisi, Anda memiliki kendali pada nafsu makan. Tak perlu lagi khawatir dengan godaan ngemil karena perut tak terasa lapar. Selain itu, dorongan untuk makan habis-habisan saat istirahat siang juga bisa ditekan seminimal mungkin.<\/span><\/p>\n<p><strong>BACA JUGA: <a href=\"https:\/\/tanyadna.id\/blog\/menurunkan-berat-badan\/\">Cara Menurunkan Berat Badan yang Efektif dan Bebas Stres<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Siapa bilang mencapai berat badan ideal hanyalah impian semu? Dengan semangat dan tekad kuat untuk mengubah gaya hidup dan pola makan, siapa pun bisa mencapainya, termasuk Anda.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Setiap orang pasti ingin memiliki berat badan ideal. Namun untuk mendapatkannya, Anda harus berusaha untuk mewujudkannya. Memang tidak mudah mendapatkan [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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