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Seseorang yang sedang merencanakan penurunan berat badan, mempertahankan berat badan normal, ataupun meningkatkan massa otot, sering kali menggunakan timbangan sebagai patokan utama. Padahal sebenarnya timbangan belum tentu menjadi petunjuk yang dapat diandalkan.
Seorang pakar diet mengungkapkan bahwa timbangan memang baik digunakan untuk mengukur pergerakan angka berat badan. Namun menurutnya lagi, penggunaan timbangan yang kurang tepat dapat membuat pengguna menjadi keliru dalam memahami perubahan angka yang ditunjukkan pada timbangan.
Fakta-fakta berikut belum tentu diketahui oleh banyak orang yang menjadikan timbangan sebagai satu-satunya patokan dalam menjaga berat badan.
Tidak perlu menimbang tiap hari
Berat badan sebenarnya merupakan cerminan tentang apa yang terjadi di dalam tubuh dalam suatu periode yang lama. Oleh karena itu, mengurangi makanan atau terlalu banyak makan dalam satu hari tidak akan seketika dapat terpantau pada timbangan. Jadi tidak ada gunanya menimbang badan terus-menerus tiap hari. Menimbang badan tiap hari justru dapat menjadikan seseorang terobsesi pada kenaikan atau penurunan angka yang ditunjuk timbangan.
Sebagai referensi tambahan, naik atau turunnya angka berat badan dapat diakibatkan oleh banyak faktor, seperti:
Kondisi cuaca
Perubahan hormon yang memicu penumpukan cairan
Konsumsi makanan asin ataupun yang mengandung tepung
Oleh karenanya, seminggu sekali saja sudah cukup untuk memantau perkembangan. Namun lain halnya bagi pengidap beberapa kondisi kesehatan tertentu, sepertidiabetes. Kondisi penderita penyakit ini yang ingin menurunkan atau menaikkan berat badan disarankan untuk menimbang berat badannya dua kali sepekan dan mencatat angka yang tertera untuk berjaga-jaga diberikan ke dokter jika diperlukan.
Timbang di waktu yang sama
Usahakan untuk menimbang berat badan di waktu yang sama, yaitu pada hari dan jam yang sama tiap pekan menggunakan timbangan yang sama dan upayakan untuk mengenakan pakaian serupa. Pagi hari biasanya adalah waktu yang direkomendasikan untuk menimbang berat badan. Pada waktu ini, berat tubuh relatif belum terpengaruh variasi konsumsi cairan dan makanan padat sepanjang hari. Di samping itu, sepatu dan pakaian dengan bahan yang tebal dan berat dapat menyebabkan perhitungan berat badan bertambah 1-2 kilogram.
Timbangan digital dapat menunjukkan angka yang lebih mudah terbaca. Di sisi lain, timbangan mekanik cenderung tidak seakurat timbangan digital dan lebih rentan mengalami kerusakan. Sebagian besar pusat kebugaran, rumah sakit, dan kantor praktik dokter menyediakan timbangan yang lebih akurat dibandingkan timbangan rumah. Ini menyebabkan bisa jadi terdapat perbedaan dalam pengukuran berat badan pada timbangan yang berbeda-beda.
Perhatikan posisi timbangan
Perhatikan posisi timbangan.
Pastikan timbangan yang Anda gunakan berada pada permukaan yang benar-benar rata. Karpet tebal yang empuk ataupun lantai yang tidak rata pada bagian bawah berisiko menyebabkan ketidakakuratan pada angka yang diperlihatkan.
Gunakan cara lain untuk mengukur perubahan berat tubuh
Seorang ketua fisiologi olahraga menekankan bahwa daripada fokus mengurangi berat badan, lebih penting untuk berupaya menghilangkan lemak berlebih dan menjaga kesehatan jaringan tubuh. Oleh sebab itu selain dengan timbangan, dapat juga menggunakan kalkulator indeks massa tubuh (IMT).
Melalui penghitungan IMT, bisa diketahui apakah berat badan Anda normal, berlebihan, atau termasuk kriteria obesitas.
Meski tidak dapat digunakan untuk mengetahui persentase otot ataupun lemak tubuh, tetapi ukuran ini dapat digunakan untuk mendeteksi risiko kesehatan yang berhubungan dengan kelebihan berat badan.
Selain itu, beberapa pusat kebugaran dapat menyediakan bioelectrical impedance analysis (BIA) yang lebih akurat dalam mengukur kadar lemak tubuh. Cara mudah lain yang sering digunakan orang pada umumnya adalah melihat apakah pakaian tertentu sudah tidak muat dikenakan dibandingkan dua-tiga bulan sebelumnya.
Pada akhirnya, hal terpenting untuk diingat adalah perubahan berat badan bukanlah tujuan utama dari hasil berolahraga atau pengaturan pola makan. Daripada fokus kepada perubahan angka berat badan, lebih baik fokus kepada bagaimana cara menjalani hidup sehat. Dengan sendirinya, berat badan ideal bisa tercapai.
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