Cara Nak Kurus Cepat Tanpa Diet Pelik-pelik

Cara Nak Kurus Cepat Tanpa Diet Pelik-pelik

Bila nak kurus ni, kita dengar macam-macam jenis diet ada.

Mula-mula memang semangat. Lepas hari ke-4, dalam kepala kita dah terfikir betapa azabnya diet pelik-pelik.

Ada diet yang cakap jangan makan nasi langsung la. Diet makan ayam sahaja la. Diet makan sayur sahaja la.

Macam-macam!

Dalam artikel ni, coach nak kongsikan satu artikel dari K. ALEISHA FETTERS di Women’s Health Magazine berkenaan 9 cara nak kurus cepat tanpa diet pelik-pelik.

Tak payah nak minum jus la, tak boleh makan sosej la, kena makan broccoli secawan setiap hari la. Tak perlu semua tu.

Ini caranya:

1. Jangan Makan Satu Jenis Makanan (Kecuali Sayur) Lebih Dari Sekali Sehari

Kalau kita tak variasikan makanan kita, nanti kita cepat bosan. Cepat boring.

Jadi, kalau dah makan roti bakar untuk sarapan, makanlah karbohidrat yang lain untuk makanan tengahari atau makan malam macam nasi atau ubi kentang.

Kalau dah makan roti dengan mentega kacang (peanut butter) sebelum kita bersenam, jangan makan makanan berkacang dah untuk hari tu.

Pada pendapat Rania Batayneh, M.P.H, penulis buku The One One Diet, cara macam ni akan membuatkan kita lebih berdisiplin dalam mengikuti pelan pemakanan kita.

Selain tu, cara macam ni akan tambah nutrisi yang pelbagai dalam badan kita setiap hari, dan ini akan meningkatkan rasa kenyang dan tenaga dalam tubuh kita.

2. Makan Kekacang Sekurang-kurangnya 4 kali Seminggu

Dalam satu kajian di European Journal of Nutrition, orang yang mengikuti diet berkalori rendah yang juga makan kekacang sebanyak 4 kali seminggu berjaya menurunkan berat badan mereka lebih banyak dari mereka yang mengambil kalori yang sama tanpa makan kekacang.

Antara kekacang (legumes) yang paling popular untuk mereka yang ingin turunkan berat badan ni adalah kacang dhal.

(Tak sangka kacang dhal kat kedai mamak tu ada khasiat rupanya!)

Kekacang ni kaya dengan serat (fiber) dan anti-oksidan, berdasarkan kajian para saintis yang mendapati mereka yang makan kekacang ni kurang ‘inflammatory markers’ yang selalunya dikaitkan dengan obesiti (berat badan berlebihan).

Kekacang yang disarankan termasuklah kacang putih (chickpeas), kacang dhal (lentils), dan kacang hitam (blackbeans).

3. Tidur 8.5 Jam Sehari

Kita memang tahu yang tidur ni boleh beri kesan pada berat badan. Tapi mungkin kita kurang nampak betapa cepat kesannya.

Menurut satu kajian oleh Annals of Internal Medicine, tidur yang cukup setiap hari selama 2 minggu berturut-turut akan memberi kesan ketara pada saiz pinggang kita.

Dalam kajian tersebut, kedua-dua jantina (lelaki dan perempuan) mengikuti diet yang dikawal kalorinya.

Selepas 14 hari tidur sama ada 5.5 jam atau 8.5 jam, kedua-dua kumpulan turun berat 6.5 pound, tapi mereka yang tidur 8.5 jam hilang lemak 2 kali ganda lebih cepat dari mereka yang tidur 5.5 jam sahaja.

Jadi, tidurlah secukupnya.

4. Minum 1 Liter Air Untuk Setiap 50 pound Berat Badan Anda!

Menurut Kyle Brown (CSCS) seorang selebriti trainer yang sentiasa ditugaskan untuk membantu artis-artis mendapatkan badan yang menawan untuk photo shoots dan event-event karper merah, air sangatlah membantu sebagai agen anti buncit.

Menurut jurulatih yang berpangkalan di San Diego ini, pengambilan air adalah sangat penting untuk mencegah mengambilan makanan yang berlebihan, menggalakkan pencernaan yang sihat dan mengekalkan metabolisme badan di tahap yang optimum.

Tambahan beliau, bila sel-sel korang sudah terhidrat, tindakan pertama mereka adalah berpaut kepada apa-apa bendalir yang ada dalam sistem badan korang, yang menyumbangkan kepada kebuncitan.

Dia mengesyorkan minum satu liter air untuk setiap 50 pound berat badan korang sehari. Jadi, jika berat badan korang  175 pound (lebih kurang 87kg), maka korang perlu minum sebanyak 3.5 liter air.

Untuk mengelakakan perut sebu, minumlah secara konsisten sedikit demi sedikit sepanjang hari! So tunggu apa lagi cepat-cepat beli botol air yang besar..

5. Kurangkan Makanan Proses dan Garam Di Dalam Makanan

Cara lain untuk mengurangkan berat badan berlebihan adalah untuk mendapatkan paras natrium dan kalium korang sentiasa pada paras yang bagus, kata Brown.

Untuk melakukan itu, dia mengesyorkan kita kurangkan makan makanan yang diproses, yang cenderung menjadi mempunyai kandungan garam yang tinggi.

Selain tu, korang juga boleh makan  makanan kaya kalium seperti salmon, halibut, dan bayam.

6. Kurangkan Pengambilan Pasta, Biskut dan Gula-gula

Coach tahu ini bukanlah nasihat yang baru, tetapi salah satu cara yang paling mudah untuk mengurangkan buncit perut adalah dengan mengurangkan pengambilan karbohidrat mudah.

Antara jenis makanan yang perlu diambil perhatian termasuk pasta putih, biskut, keropok, dan gula-gula.

Menurut Gainor, walauapun gula dalam makanan ini dapat mencegah penurunan berat badan dalam jangka panjang, tetapi ia mampu untuk menggalak kepada gemuk air yang ketara dalam jangka pendek.

Korang pasti akan terkejut berapa banyak berat badan yang korang hilang (walaupun ia adalah air) dalam tempoh satu atau dua minggu dengan memotong gula dari diet korang.

7. Makan Karbohidrat, Protein, dan Lemak Setiap Waktu Makan

Salah satu kunci untuk memastikan korang sentiasa bertenaga ketika bersenam, kurang makan secara berlebihan dan mengekalkan metabolism yang tinggi adalah dengan pemakanan yang seimbang setiap waktu dan memastikan makanan mengandungid kesemua tiga-tiga macro nutrients!

Sebagai contoh, korang boleh ambil roti bakar bersama telur dan avocado untuk sarapan, sebiji epal dan sekeping keju untuk snek pagi, dan ayam panggan bersama salad bayam dan minyak zaitun untuk makan tengahari.

8. Lakukan 20 Minit Latihan High Intensity Interval Training (HIIT)

Untuk menurunkan berat badan dalam masa yang cepat, latihan HIIT adalah salah satu cara yang palik efektif!

Menurut Taylor Gainor, (CSCS) pengasas LIT Method di Los Angeles, mampu membakar lebih banyak kalori daripada latihan lain steady-state. Bukan itu sahaja, jenis latihan ini mampu membakar lemak sehingga 48 jam selepas bersenam.

Menurut Brown, dalam jangka panjang, latihan jenis ini turut membantu membina otot, dimana peratus otot yang tinggi sangat penting untuk mengekalkan berat badan.

Antara teknik latihan HIIT yang boleh dipraktikan adalah melakukan sesuatu senama  (seperti Burpees, Lunges, Squat atau Push Ups) selama 20 saat dengan sepenuh hati sebelum berehat selama 10 saat dan ulangi semula selama 4 minit.

Kami di Warriors Fitcamp adalah outdoor group workout yang berkonsepkan HIIT. Jadi, para peserta dapat hasil yang paling maksimum, sebab peserta akan di guide dan push oleh Coach setiap kali sesi.

Korang boleh join sesi percuma ‘free trial’ di sini.


OK geng. Coach harap korang akan cepat turun berat badan sampai dapat tubuh badan yang ideal. Cuba amalkan 8 perkara di atas. Teruskan bersenam dan makan diet yang seimbang. Good luck!

Photo by Mark Bonica

2,583 thoughts on “Cara Nak Kurus Cepat Tanpa Diet Pelik-pelik

  1. Wow sangat menarik ilmu yang anda share kan ni !! Ilove it. Saya kagum dan sokong sangat dengan tips yg ke-8 tu. Sebab majoriti orang yang nak kuruskan badan ni tak bersukan or aktif.

    Sekurang-kurangnya berjalan kaki di taman perumahan pun dah okay bagi pendapat saya, asalkan keluarkan peluh.

    Saya ada jumpa info and ilmu yang lebih kurang sama dengan info ni. Ini linknya >> http://nasitakberdosa.com/cara-kuruskan-badan-tanpa-berlapar/

    Dalam info tu dia ajar cara nak kuruskan berat badan tanpa berlapar. Aku suggest kepada yang tak dapat kawal nafsu makan tu ngam untuk baca ilmu dalam info ni.

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  52. Wow sangat menarik ilmu yang anda share kan ni !! Ilove it. Saya kagum dan sokong sangat dengan tips yg ke-8 tu. Sebab majoriti orang yang nak kuruskan badan ni tak bersukan or aktif.

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