FINAL TEST : OUTLINE AND ESSAY

NAMA : MUTIARA ALFI TSANI

NIM : 081911533026

OUTLINE

TOPIC		Dieting
INTRODUCTORY PARAGRAPH	THESIS STATEMENT	Combo Method to Maintain Ideal Body After Diet
BODY PARAGRAPH 1	TOPIC SENTENCE	Keep consumed healthy food and stay hydrated
	SUPPORTING DETAILS	1.     Healthy food is defined as food that provides the nutrients needed to support a healthy body, and get the energy it needs 2.   Example healthy foods are water, carbohydrates, proteins, fats, vitamins and minerals are the main nutrients that make up a healthy and balanced diet 3.       In one study, adults who drink 500 mL of water before eating will reduced 13% of the calories in the body
BODY PARAGRAPH 2	TOPIC SENTENCE	Keep exercising
	SUPPORTING DETAILS	1.     The best exercising can help burn off extra calories and increase metabolism in body 2.  The American College of Sports Medicine, (2006) recommends, exercising 30 minutes a day and an estimated 250 minutes in a week
BODY PARAGRAPH 3	TOPIC SENTENCE	Get enough sleep
	SUPPORTING DETAILS	1.   Purpose a good sleep can help maintain weight by keeping energy levels high and controlling hormones. 2.         In fact, about sleeping time for adults should get sleep 7-9 hours per night 3.     Harmful effect of sleep loss is restless and less motivated to exercise.
BODY PARAGRAPH 4	TOPIC SENTENCE	Be consistent
	SUPPORTING DETAILS	1.     Consistent means the discipline of living a healthy lifestyle by regulating diet and regular exercise 2.     How to be consistent for maintain weight is easy when you stick to new healthy habits rather than reverting to your old lifestyle. 3.     The effect if inconsistent was more likely to cause eating to become more uncontrollable. And for those who cannot control eating or diet, of course, will result in weight gain
CONCLUDING PARAGRAPH		Successful weight management requires an ongoing and lifelong commitment to healthy eating, regular physical activity, and monitoring. Weight requires self-control, discipline, and a moderate lifestyle. Losing dan maintaining weight is difficult for everyone. Maintaining an ideal body is very easy with the right and consistent approach to turning bad habits into good ones and maintaining your weight after dieting. So, what are you waiting for? Let’s lose weight together

 

ESSAY

“Combo Method to Maintain Ideal Body After Diet”

Why is maintaining more difficult than achieving something? This also applies to the problem of weight. Admit it, not a few people who are successful with their diet actually experience conditions like yo-yo. This means that the weight that has been dropped then goes back up to its original state, even heavier than before. Losing weight by adjusting your diet is not easy. In fact, 80% of dieters are unable to maintain their weight long-term (Hall KD and Kahan S, 2018). Therefore, maintaining a stable weight after a successful diet needs to be done. Not only losing weight, going on a diet also has rules and regulations that must be done to keep the body healthy. One of them is the post-diet process to keep your weight healthy and stable. so that it is not in vain, after the diet you must still maintain the weight that has been successfully lowered. There are so many ways that are suggested by health experts so that the weight does not jump back after a successful diet. 

In maintain weight after diet, choosing healthy foods and staying hydrated is a great method. In website of the Moreland OB-GYN, (2019) writes, “Healthy food is defined as food that provides the nutrients needed to support a healthy body, and get the energy it needs. Water, carbohydrates, proteins, fats, vitamins and minerals are the main nutrients that make up a healthy and balanced diet”. For example, healthy food for diet is fiber rich foods are low in calories and high in fiber. Both of these characteristics contribute to weight management. Also, remember to stay hydrated at all times, as drinking water consistently can help you feel full and increase metabolism, both of which are significant aspects in weight maintenance. Adults who drink 500 mL of water before eating will reduced 13% of the calories in the body (Davy et al., 2008).

Exercise an important role in the weight maintenance after diet because the best exercise can help burn off extra calories and increase metabolism in body (Blundell et al., 2015). Even if your weight is steady. The American College of Sports Medicine, (2006) recommends, exercising 30 minutes a day and an estimated 250 minutes in a week, these activities also contribute to maintaining a higher metabolism, which automatically helps to control weight. Therefore, exercise is important for both weight management and health improvement.

Getting enough sleep significantly affects weight control. A good sleep can help maintain weight by keeping energy levels high and controlling hormones. In fact, about sleeping time for adults should get sleep 7-9 hours per night (Watson NF, 2019). Those who slept only a few hours were also restless and less motivated to exercise. The hormones leptin and ghrelin are hormone regulators that regulate hunger in the body, when the body lacks sleep, the hormone leptin increases and the hormone ghrelin decreases, this causes increased appetite and hunger (Spiegel, 2004)

To succeed in maintaining an idealistic post diet physique is consistency. Consistent is the discipline of living a healthy lifestyle by regulating diet and regular exercise. According to Institute of Medicine (US) Subcommittee on Military Weight Management (2004) states that, inconsistency was more likely to cause eating to become more uncontrollable. And for those who cannot control eating or diet, of course, will result in weight gain. Maintaining weight loss is easy when you stick to new healthy habits rather than reverting to your old lifestyle.

Successful weight management requires an ongoing and lifelong commitment to healthy eating, regular physical activity, and monitoring. Weight requires self-control, discipline, and a moderate lifestyle. Losing dan maintaining weight is difficult for everyone. Maintaining an ideal body is very easy with the right and consistent approach to turning bad habits into good ones and maintaining your weight after dieting. So, what are you waiting for? Let’s lose weight together.

  

Reference

Blundell JE, et al. 2015. Appetite control and energy balance: impact of exercise. Obes Rev. 16 Suppl 1:67-76. Doi: 10.1111/obr.12257. PMID: 25614205.

 

Davy BM, et al. 2008. Water Consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults. 108(7): 1236-9. Doi : 10.1016/j.jada.2008.04.013.

 

Donnelly JE, et al. 2009. American College of Sports Medicine. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 41(2):459-71. doi: 10.1249/MSS.0b013e3181949333.

 

Hall KD and Kahan S. 2018.  Maintenance of lost weight and long-term management of obesity. Med Clin North Am. 102(1):183-197. Doi:  10.1016/j.mcna.2017.08.012.

 

Institute of Medicine (US) Subcommittee on Military Weight Management. 2004. Weight Management: State of the Science and Opportunities for Military Programs. Washington (DC): National Academies Press (US).

 

Moreland OB-GYN. 2019. Women’s Nutrition: what is Considered “Healthy Food”, from https://www.google.com/amp/s/www.morelandobgyn.com/blog/womens-nutrition-what-is-considered-healthy-food%3fhs_amp=true.

 

Spiegel K, et al.2004. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 7;141(11):846-50. Doi: 10.7326/0003-4819-141-11-200412070-00008. PMID: 15583226.

 

Watson NF, et al. 2015. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 1;38(6):843-4. Doi: 10.5665/sleep.4716. PMID: 26039963; PMCID: PMC4434546.