Sehat dan Bugar community's profile image

by elisaindo on Feb 5, 2024

Members icon

4 members

Members icon

194 posts

Ingin cari tahu caranya untuk mengurangi body fat dan biar punya abs? Gabung ke komunitas ini dan temukan info-info menarik di sini! 🏋🏻‍♀️

⏲️ Fitness
Workouts

Pengen sih nurunin berat badan, tapi mulai dari mana ya? Ada yang mau share rencana makan yang bagus buat nurunin berat badan?

answers icon

3

like gifsad gif

3

add reaction icon

Answer

Answer icon

A

345d

Anonymous

answered 345 days ago

Kalo aku sih banyakin makan buah + sayuran + protein. Jgn terlalu ekstrem kurangin karbo ya! Pelan2 aja dulu step by step ✨

Upvote icon

1

like gif

2

add reaction icon

Comment

Answer icon

A

345d

Anonymous

answered 345 days ago

Olahraga penting bgt. Olahraga ringan aja tiap hari 💪🏽

Upvote icon

1

add reaction icon

Comment

Answer icon

A

345d

Anonymous

answered 345 days ago

Untuk memulai perjalanan menurunkan berat badan, penting untuk membuat rencana makan yang seimbang dan sesuai dengan kebutuhan tubuhmu. Pertama-tama, tentukan jumlah kalori yang tepat sesuai dengan tujuanmu untuk menciptakan defisit kalori yang cukup untuk menurunkan berat badan secara bertahap. Fokuslah pada makanan yang kaya akan nutrisi, seperti sayuran, buah-buahan, protein tanpa lemak seperti ayam tanpa kulit, ikan, dan kacang-kacangan, serta sumber karbohidrat kompleks seperti nasi merah, roti gandum, dan quinoa. Pastikan juga untuk membatasi konsumsi makanan tinggi lemak jenuh dan gula tambahan.

Upvote icon

0

add reaction icon

Comment

Answer icon

More Questions Like This

Trending iconPopular opinion
What are some healthy snacks and meals I can prepare for myself that are quick and easy, especially with a busy schedule filled with college and extracurricular activities ?
Anonymous10d
wheat pasta 🍝 poha paneer
nanc10d
Snadwiches 🥪 Fried rice 🍚 soups 🍲
Trending iconPopular opinion
As a young girl, I often feel pressured by social media to look a certain way. How can I maintain a healthy body image and make food choices that support my well-being?
It's okay to feel pressure, but don't let it affect you. Follow self-care practices and limit your use of social media because, as you know, not everything online is the same
Na_Dia10d
I have gone through it, we often take social media seriously. But dear let me tell you it's all illusion. You are beautiful in your own way. You must try to be better version of yourself instead of trying to compete with others.
Trending iconPopular opinion
How can I maintain a healthy relationship with food when bombarded by unrealistic body standards on social media?
Anonymous9d
Listen to your body's hunger and fullness cues and allow flexibility around your food choices. 😌✨
nanc9d
Recognize that social media often presents an idealized version of reality and that everyone has unique bodies and experiences. 💜🥰
Trending iconPopular opinion
I've heard about tracking steps for fitness, but how do I actually make it fun and not just another chore? Any cool apps or gadgets you recommend that won't break the bank ?
Anonymous9d
For those interested in more comprehensive fitness tracking, devices like FitBit Flex and Jawbone UP combine wristbands with mobile apps to track heart rate, activity, sleep patterns, and even food intake.
nanc9d
For smartphone users, Google Fit, Samsung Health, and the 3DTriSport pedometer are popular choices. Google Fit and Samsung Health offer step tracking, cycling tracking, and other fitness features, while the 3DTriSport pedometer provides accurate step tracking.
Trending iconTop discussion
Mau cepet kurus gimana caranya ya?
Anonymous-2d
Minum air yang cukup dan hindari minuman berkalori tinggi.
Anonymous-2d
Tidur yang cukup dan kelola stres dengan baik.
Trending iconTop discussion
How can we become thin without any workout.
Taking proper nutrition and increasing metabolism u can be thin without workout for details contact dr chawla 7020545193
managing calries intake with nutrition dense food will solve ur problem for detail guudance contact 7020545193 Dr chawla
Trending iconPopular opinion
I’ve been trying to lose weight but find it hard to stick to a diet. How can I create a sustainable meal plan that I’ll actually enjoy?
Hi there, I hope you are well. I hear you, and you are not alone :) Here's how you can adopt a healthier lifestyle. - Firstly, understand that you just don't have to go on a diet to lose weight. Rather, you need to adopt a lifestyle which will stay with you for longer. - Along with a balanced diet, you need to incorporate exercise ( for 4-5 times a week, 30mins at least) , drink enough water ( 8-10 glasses), sleep well( 7-8hrs), and manage stress ( by meditation or yoga). - Enjoy the food that you consume, and take small bites, and chew your food well. - Incorporate fresh fruits, vegetables, beans, lentils, nuts, seeds, eggs, lean meat, wholegrains, dairy and dairy products to your diet. Avoid restricting a particular food group. - Eat your favourite foods once in a while, so that you aren't missing on to anything. - Avoid distractions during meal time. Keep your phone, tab, and laptop away. - Learn to practice moderation and stick to your portions rather than over-indulging :)
Na_Dia10d
I'm too going through this. What I have realised is lowering your eating portion and doing walk helps
Trending iconPopular opinion
My school classmates forced me to send my pictures on our group chat as we had not seen each other since long, but when I did post them, they started telling me how much I have changed and how much weight I have gained. This has made me feel terrible about myself but I don’t want it to effect me. What do I do??
Ofcourse you must have gained weight since you met them last,and I am assuming it was many years back. If you were conscious about yourself, you would not have send the pics, the fact is rhat you are not liking their opinions about yourself. Have that clarity, and don't let others opinions affect you negatively....be confident as what you are.
Anonymous11d
don't be afraid of judgements or criticism from others but be mindful that you don't do the same to yourself... be your best friend 😍❤️ Appreciate yourself often . shower yourself with unconditional love then what others say won't have an negative effect on you...and you have your power back
Trending iconPopular opinion
I love playing sports but sometimes struggle with energy levels. Can you suggest a pre-game meal or snack that can boost my performance?
Na_Dia10d
You can have energy drinks though I don't know much about it 😷
Hey there may I know what kind of sport you play ? High energy sports needs more energy to play if that is your concern,you have to manage your carbs level in your body and after sport protein and electrolytes levels To know more on it you can book one on one consultation with me 😄
Trending iconPopular opinion
I’m training for a marathon and want to optimize my nutrition for performance. What should my pre-race and post-race meals look like
Pre-race Eat a balanced meal rich in complex carbs, moderate in protein, and low in fat 2-3 hours before the race. Think oatmeal with fruit and nuts, or a turkey sandwich on whole grain bread. Post-race Aim for a combination of protein and carbs to aid in recovery. Options include a turkey wrap with veggies, a smoothie with protein powder and fruit, or grilled chicken with sweet potatoes and greens.
Na_Dia11d
Post-race meals are crucial for recovery and should include a mix of protein and carbohydrates to replenish glycogen stores and repair muscles. Good options are a protein smoothie with fruits, grilled salmon with quinoa and vegetables, or a turkey sandwich on whole grain bread. Hydration is also key, so don't forget to drink plenty of water.

Trending creators for you

See more iconSee All

ml

melissalizzy5572
Chinese Astrology

more

Sanna's profile picture
HolisticWellnessCoach_Pindare
Mental Health

HolisticWellnessCoachPindare, a certified Yoga Teacher and Wellness Coach on coto, holds a 200-hour Yoga Teacher Certification from The Yoga Institute, Mumbai, and is an Access Bars Practitioner certified by Access Consciousness LLC. With over six years of experience in yoga therapy, stress management, and holistic wellness, she specializes in helping clients achieve physical strength, emotional balance, and mental clarity. Her sessions combine traditional yoga practices, breathing techniques, and mindfulness to address stress, anxiety, and lifestyle-related challenges. By integrating targeted yoga asanas, movement therapies, and calming breathwork, she guides clients toward better flexibility, mobility, and inner peace. Her work includes personalized group and one-on-one coaching tailored to diverse goals like stress relief, enhanced energy levels, and body alignment. As a wellness advocate featured in platforms like the Fit India Movement, she emphasizes practical tools that clients can incorporate into their daily lives for sustainable well-being. Her compassionate approach fosters a supportive and motivating space for individuals across all age groups to embrace holistic health and healing. On coto, she offers interactive, results-oriented online sessions, empowering clients to achieve physical strength, mental calm, and emotional resilience, whether through yoga, pranayama, or dance-infused wellness practices.more

Monika's profile picture
MonikaBist7144
Workouts

more

Vaishali's profile picture
TarotReikiHealer_Bhosale
Special Days

I am a tarot reader/Reiki healer. I offer guidance through tarot ,energy & intuition to heal you more

Priyanisha's profile picture
Tarot_Pchhetri
Special Days

I am Priyanisha,I am a passionate tarot card reader with over 8 years of experience, during which I have helped and guided countless clients/querents, offering them clarity and direction in various aspects of their lives. My interest in the occult began at a young age, sparking my deep fascination with the mystical arts. Over the years, I have honed my skills, enabling me to provide intuitive readings that help individuals navigate challenges, make informed decisions, and find peace of mind. My work is rooted in empathy, wisdom, and a genuine desire to empower others, guiding them on their unique life journeys.more

Kd

Kalyanidas4677
Marital Issues

more

Mithlesh25's profile picture
Mithlesh25
Weight Loss

more

Salony's profile picture
PsychicTarot_SSalian
Love Life

Hello Lovely Souls! 🦋🫶🏻 I'm a Tarot Reader, here to help you gain clarity and insights on your situation, not only with Tarot, but also by communicating with you, understanding and channeling energies so that you unleash your inner self and be able to manifest your best life. 🌻🤍more

Deepti's profile picture
StarlitPsychicSasmal
Special Days

I am a MBA turned Professional Tarot reader and Palmist. Completed 2 years in guiding people. Helping 100+ clients finding their paths!. Dynamic Tarot reader, Master numerologist, crystal healer and vedic astrology more

Dhwani's profile picture
RelationshipExpert_Shah
Family Issues

Relationship Expert Shah, a skilled Relationship Coach and Psychotherapist on coto, holds a Master of Science in Clinical Psychology from Christ University, Delhi NCR. She is certified in Cognitive Behavioral Therapy (CBT) and trained in Relationship Management and Intervention techniques from NIMHANS. With a strong foundation in Cognitive Behavioral Therapy (CBT), trauma-informed care, and relationship management, she specializes in addressing challenges like communication breakdowns, emotional disconnect, attachment difficulties, and conflict resolution. Her in-depth experience includes working with clients facing anxiety, depression, grief, addiction recovery, and interpersonal trauma, combining evidence-based techniques with an empathetic, non-judgmental approach. She tailors treatment plans to each client’s unique needs, focusing on emotional regulation, self-awareness, and building healthier behavioral patterns. Her therapeutic strategies integrate psychoeducation, relaxation techniques, and motivational interviewing, empowering clients to rebuild trust, strengthen emotional connections, and achieve long-term relational growth. Drawing from her extensive training in relationship assessment, intervention strategies, and multicultural competence, she helps individuals and couples navigate complex life transitions, intimacy challenges, and unresolved emotional conflicts. Her expertise extends to working with diverse populations, including Indians and NRIs, ensuring culturally sensitive care. On coto, she provides solution-focused online therapy sessions that offer clarity, emotional healing, and tools for personal transformation. Whether you're overcoming trauma, rebuilding a partnership, or seeking emotional balance, she delivers the guidance and support needed to create a healthier, more fulfilling life.more

Trending communities for you

See more iconSee All
Sheskali ram community profile picture
⏲️ Fitness

I provide Opportunity international digital work business success this is the first step you 👈🤝🤙8101667213( rejistaion from free 👈 wonderful income and beautiful lifestyle financiel freedom anytime 🆗👉🥰 your interesting inbox 📥 me contact me 👈🤝🤙more

FITNESS & NUTRITION community profile picture
⏲️ Fitness

FITNESS & NUTRITION complement each other. To lead a healthy life it's important to take care of both these aspects. While Fitness is all about staying active, Nutrition is about what you eat, when you eat and how you eat.I intend to spread awareness and share with this community all that i have learnt over the years as a Fitness Coach and help people stay fit and healthy.more

fitness freaks💪🔥 community profile picture
⏲️ Fitness

more

H&

⏲️ Fitness

Healthy Lifestyle more

fitness club community profile picture
⏲️ Fitness

Fitness is necessary to everyonetry do some yogasanas n get stronger, fit, healthy bodymore

Health and Fitness community profile picture
⏲️ Fitness

more

Run  with Rakhi jain community profile picture
⏲️ Fitness

if u want to start ur journey as a runner and need some motivation then this community is for u !more

S

members icon2.0k
content icon26
⏲️ Fitness

let's talk about..................EVERYTHING more

Evolve Fitness with AM  community profile picture
⏲️ Fitness

"Embark on a fitness journey that embraces evolution! 🌟 From progressive training programs and cutting-edge technologies to holistic wellness and adapting to personal goals, let's redefine fitness. Engage with communities, focus on functional movements, and never stop learning. 🏋️‍♂️💡 Evolve your fitness, empower your lifestyle. #EvolveFitness #FitnessJourney #ContinuousImprovement" By Aarti Mahajan more

HB

⏲️ Fitness

if you wish to.lose weight in the most healthy manner. join the community. we provide customised and personalised diet plans for weight loss. if diet is followed as prescribed you can lose 15 to 20 kg in 3 months. more