sub)-8KG 체중 감량 1달동안 다이어트 정보 (운동,요요 없음) 54kg👉46kg 식단조절로만 몸무게 앞자리 숫자 바꾸기 youis유이즈 YOUIS 유이즈 English Indonesian

sub)-8KG 체중 감량 1달동안 다이어트 정보 (운동,요요 없음) 54kg👉46kg 식단조절로만 몸무게 앞자리 숫자 바꾸기 youis유이즈YouTube↗ IA↗(long shot)
Howto & Style 8.4M views 221.8K likes 22 Jul 2019

YOUIS 유이즈 377K subscribers South Korea YouTube↗

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Hey guys, it's Youis.

halo teman2 ini Youis

I'm back today with diet tips.

hari ini akhirnya saya bawa informasi tentang diet

Ever since from last year until now, I've been receiving a lot of questions about diet

dari tahun kemarin sampai sekarang memang banyak diminta tentang informasi diet

It took me some time to bring this content t life because I wanted to do it right and be helpful.

dari dulu saya mempersiapkannya sehingga baru bawa kontennya

Let's get right into it.

nah mari kita langsung mulai

First and foremost, the duration

pertama untuk periode diet

Next month will be a year since I lost weight.

di bulan depan baru jadi 1 tahun sejak saya mulai diet

Last year, August 2018. I lost weight for the whole month.

Agustus 2018, selama 1 bulan saya diet

And then from September to June of 2019, I maintained my weight.

setelah itu dari September sampai Juni 2019 saya menjaga berat badannya

In July I lost 2 more kg.

baru Juli saya kurangi 2kg lagi selama 1 bulan itu

The total amount of weight I lost was 6kg. From 54kg in August to 48kg.

saya dari 54kg Agustus itu ke 48kg, berarti 6kg dikurangi

I maintained my weight for 9 consecutive months. Now I weigh 46kg since I lost 2kg.

menjaganya selama 9 bulan lalu kalau sekarang 2kg dikurangi lagi menjadi 46kg

When I weigh myself with an empty stomach in the morning, then I weigh about 45kg.

kalau pada pagi saat rasa lapar, 45kg

When I weigh myself after I eat in the evening, I weigh about 46kg.

setelah makan lalu pada malam, 46kg

So I stay in between from 45 to 46kg.

berarti 45kg-46kg pindah2

To tell you my physical constituion,

kalau saya jelaskan sifat tubuh saya

It's not like I don't gain weight

bukan ga begitu naik berat badannya

When I eat, I do gain some. And when I don't I lose some.

kalau makan, naik seiring dengannya, kalau ga, begitu juga turun

But the process is slow.

sepertinya naik dan turun secara lambat

I weighed about 47kg when I was in high school. After college entrance exam I then weighed 50kg.

saat saya SMA 47kg, terus saat saya mempersiapkan ujian, udah naik sampai 50kg

And after I went into college I weighed 54kg.

udah naik ke 54kg setelah masuk universitas

I, too, have been going back and forth

terus ada yoyo waktu itu

But this method helped me a lot.

tapi saya pakai cara itu. itu memang bagus kok.

With or without exercise

terus keberadaan olahraga

When I was losing weight, I didn't do any exercise.

kalau saya diet tanpa olahraga waktu itu

It all depended on my meal plan.

cuman diet dengan jadwal makan

They often say if you lose weight without exercising, you'll end up with saggy skin or you'll eventually gain it back.

katanya ada yoyo dan badannya jadi kendur kalau diet tanpa olahraga

But honestly I've tried working out and I've also tried following a diet meal plan

secara jujur, menurut saya yang pernah diet dengan olahraga maupun jadwal makan

You can gain your weight back regardless.

dua2nya sama aja. datang yoyo.

If you start working out, but then stop in the middle, you can gain back.

berhenti olahraga baru datang yoyo

If you keep a meal plan but then stop doing it, the result is always the same.

berhenti kontrol jadwal makan pun datang yoyo. sama aja.

You just need to choose the best way that suits your style.

pilih yang sesuai dengan sendiri aja.

And for those of you who say not working out causes sagging skin,

katanya badannya jadi kendur kalau diet tanpa olahraga sih

It's likely to happen if you starve yourself without exercising from being obese to normal.

memang kalau ga makan tanpa olahraga saat dari gemuk ke normal, bisa saja begitu

But if you start from the normal body type, then it's perfectly fine.

tapi kalau dari normal ke kurus, tidak apa-apa kok.

The reason why I started working out after losing my weight is because

kenapa saya ga olahraga saat diet, tapi habis itu baru mulai

For me, decreasing the size of my stomach is important. Whenever I'm done working out I felt starving.

karena bagi saya penting mengecilkan perut saya. kalau olahraga, rawan jadi lapar banget

So then I tend to overeat, which makes my stomach bigger.

kalau begitu, perut ga akan dikecilkan, justru besar deh

And if I skip working out, my stomach is still the same size

terus kalau ga pergi olahraga, perutnya tetap membesar

And I keep gaining weight since I don't work out. I didn't want that.

saya ga suka kalau berat badan naik karena ga pergi olahraga

So for the start, I thought I should decrease the size of my stomach. Which is why I lost weight first and toned my body by working out.

saya pikir lebih baik mengecilkan perut dulu, setelah itu baru mulai rawat bentuk badan.

It depends on the person

memang tergantung orangnya

But not working out while losing weight seemed to fit me well.

kalau saya cara itu paling cocok dengan saya. jadi saat diet ga olahraga.

I'm sure you've been wondering about this. Dietary information.

terus saya akan kasih tahu jadwal makna yang sejauh ini kalian ingin tahu

I've tried one-food diet once. I only ate a sweet potato, milk, and vegetables.

dulu saya pernah Onefood diet, atau makan ubi, susu dan sayur saja dalam sehari

But that only made me crave more junk food

tapi datang yoyo karean teringat makanan yang merangsang

So I just started to eat whatever I want during the weight loss

jadi saya pilih untuk diet sambil makan makanan semau saya

The general rule of my meal plan was eating appetizer an hour before the actual meal.

jadwal makan saya adalah makan pembuka makan 1 jam sebelum utama makan

For the appetizer, I had veggies, eggs, avocado, and chicken breast.

untuk pembuka makan, sayur2an, telur, alpukat dan dada ayam.

I ate mostly low-sodium food.

begini makan yang rendah garam

For the actual meal, I ate just about whatever I wanted. Whether it's spicy, fried, or salty.

terus saat makan utamanya 1 jam kemudian, saya makan semua termasuk yang berminyak, asin dan pedas

Let's say you eat about 10 for one meal.

kalau misalkan kita makan 10

Then the appetizer would be 3, the actual meal would then be 7.

persentasenya 3 untuk pembukanya, 7 untuk utamanya

Why I did this is because the foods I like are high in calories that if I eat them right away with an empty stomach, then my body absorbed all of it.

memang kenapa? karena makanan yang saya suka adalah yang tinggi kalori jadi kalau makannya dengan perut kosong, badan akan menyerap semua

If the human body is a sponge,

kalau tubuh manusia menjadi spons

When the sponge absorbs water, there's a rate of maximum absorption

kalau spons menyerap air, ada maksimumnya jadi ga bisa menyerap lagi

Just like that, when a person's body takes in a certain amount of nutrition,

sama saja dengan tubuh manusia. kalau nutrisi masuk ke dalamnya

You're taking less of the nutrients that come in after that.

ga akan menerimanya kalau setelah itu

By eating low-calorie food first, you reduce the chance of consuming high-calorie food.

maksudnya, makan yang rendah kalori dulu, terus itu akan mencegah yang tinggi masuk

On top of that, eating the appetizer somewhat fills in your stomach

terus kalau makan pembukanya dulu, jadi agak kenyang, kan?

which makes you to eat less afterwards.

maka dari itu agak kurang masuk kalau makan setelah itu

And since you're eating what you wanted to eat, it prevents you from overeating.

apalagi karena makan makanan semau kita, nafsu makan pun akan agak kurang

This method worked fine with me.

cara itu sangat cocok dengan saya, sepertinya ya

Also I drank a lot of water

terus waktu itu saya minum air banyak

I drank the whole bottle.

botol sebesar itu sudah saya minum

Once in a while there was a time I craved ramen so bad

terus kadang2 saya ingin makan mie

When that happens, I put 2 eggs in cup noodle and ate that.

kalau saat itu saya makan Cup noodle pakai 2 butir telur

If you keep a really strict diet and only stick to it during the duration of weight loss, when it's all over it's easy to let yourself lose and overeat.

ada keadaan kita jadi makan berlebihan setelah kita rasa sudah selesai dietnya dengan ga makan sama sekali makanan yang menaikkan berat badan

I think that's more harmful to your body.

untuk itu, saya pikir itu kurang baik

You'll soon regain it.

kalau begitu akan datang yoyo

You'll lose and then gain weight over and over.

karena berat badannya naik dan kurang berulang kali

I think that's the reason why our diets go unsuccessful

saya pikir itu kurang baik untuk diet

Diet supplements.

terus untuk obat dukungan diet

I did not take any diet medications or supplements.

kalau saya sama sekali ga minum obat seperti itu

I only depended on the meal plan.

cuman diet dengan jadwal makan

My goal of losing weight was being healthy.

karena tujuan diet saya adalah untuk kesehatan

When losing weight through drugs,

kalau pakai obat

The chemical reaction prevents lipid absorption.

itu yang mencegah penyerapan lemak dengan reaksi kimia, untuk semacam itu

You force your body to release lipids

itu kan dengan memaksa mengeluarkan lemak dari tubuhnya

I worried about hormonal change and other side effects

saya khawatir kalau ada efek sampingan atau perubahan hormon

So I didn't incorporate any type of drugs or supplements in my diet

karena itu saya ga minum obat dukungan diet

I do think physical supplements that actually fill your stomach

sebaiknya minum obat fungsinya untuk mencegah nafsu makan

in order to make you feel less hungry are helpful

obat seperti itu

I think stuff like that are okay.

menurut saya tidak apa-apa

I went through a month of weight loss period to become super skinny

setelah diet selama 1 bulan, saya bikin berat badan saya menjadi kurus

After that I wanted to tone my body. So I did pilates 3 times a week for 9 months

saya rasa lebih baik akan membentuk garis badan, jadi pergi pilates 3 kali seminggu selama 9 bulan

I lost 6 more kg and after that, I couldn't lose anymore weight.

setelah kurangi 6kg, ga begitu mau turun berat badannya

But I didn't want to restrict my meal plan any further

saat itu kalau kurangi makan, ga mau

My weight wasn't fully mine yet.

berat badan waktu itu masih belum menjadi berat badan saya

It took me 10 month to settle everything down.

ada periode untuk menjaga berat badan saya sampai itu menjadi berat badan saya selama 10 bulan

I kept eating appetizer before each mean for 3 months

untuk 3 bulan, terus berlangsung makan pembuka makan

I drank 2L of water

tetap minum air putih sebanyak 2L

Afterwards, I skipped eating appetizers.

kalau setelah itu, ga makan pembukanya

Instead, you should never increase the amount of food you eat for each meal.

tapi ga boleh tambah porsi makan daripada sebelumnya

If you don't you're stomach will keep expanding.

karena kalau makan begitu terus, perut akan mengecil

The most important thing I always kept in my mind is

yang saya anggap paling penting saat penjagaan berat badan adalah

Not expanding the size of my stomach.

bahwa jangan sampai membesarkan perut

After quitting the appetizer, I changed from drinking 2L of water to 1.5L

setelah berhenti makan pembukanya pun, awalnya minum 2L tapi lama2 minum 1.5L saja

And I just took it easy

saya menjalani periode penjagaan berat badan dengan nyaman

There are some days you overeat by accident

terus kadang2 datang hari saya jadi makan berlebihan

Such as when you're having a drink, or eating out with your friends

kalau misalkan tempat minum miras atau janjian sama teman2

There are days like that when you don't watch what you eat.

ada yang seperti itu

After I come back and weigh myself I gain like 2 more kg.

kalau makan, setelah pulang, sudah naik 2kg

Then it makes me to think, 'wow I gained. I don't care anymore'

"aduh, entalah. aku jadi makan aja ya"

But that number is not fully yours yet. It hasn't turn into body fat yet.

jangan pikir itu berat badanku, karena itu belum menjadi lemak tubuh

Think of it as moisture and try to lose it back

perlu hilangkannya dengan pikir itu adalah air

Drink lots and lots of water the day before you overeat.

seesok harinya makan berlebihan, dengan perut yang kosong minum air banyak sekali

Then your weight will return back to normal

kalau akan begitu, akan kembali ke berat badan yang saya jaga.

The common characteristic of people who often experience yo-yo effect is that they tend to go on a short and strict diet

sifat khusus orang yang selalu ada yoyo adalah diet dalam waktu yang singkat

They eat all at once and go on an extreme diet.

kalau setelah selesai, makan banyak, dan diet lagi nantinya

Which makes things even worse and cause the Yo-yo effect

naik turun berulang kali menjadi yoyo

So if you have overeaten that day, just move on.

kalau harus makan berlebihan, cuman hari itu saja makanlah.

Forget about it and go back to your usual pace.

setelah itu, harus kembali ke rutin sesuai dengan jadwal makan yang awal

checking your body from the outside with your eyes before and after diet

badan yang kelihatan sebelum/setelah diet

My face was chubbier than the rest of my body

kalau saya banyak dagingnya di wajah daripada badan.

Starting from my cheeks and to my temples. All throughout my face.

dari daging pipi sini, banyak daging di wajah saya

I had fat under my chin, too.

di bagian bawah juga banyak

But after losing some weight, my facial features got bigger and my face got slimmer

tapi setelah diet, secara keseluruhan mata telinga mulut hidungnya jadi besar dan terbentuk garis wajah

Overall, other parts of my body got slimmer

saya rasa jadi kurus secara keseluruhan

Especially my wrists. They became a lot thinner

pergelangan tangan saya menipis

so much so that I can wrap around it with my fingers like this

sampai bisa seperti itu

The muscles in my calf are still there but it got much slimmer

begitu juga dengan betis saya

Since you're losing your body fat throughout your body, you can't really tell right away.

memang dengan wajar udah diet karena lemak di dalam tubuh sudah hilang

When my weight went down to 48kg, I looked so bad.

awalnya kalau sampai 48kg, kelihatannya ga begitu bagus

People around me were worried about me. They told me I look sick.

sekliling saya banyak khawatir terhadap saya waktu itu. katanya saya kelihatannya sakit gitu.

As my weight change back to normal, my face as well as my body became better.

tapi dengan lama2 saya terima berat badan itu, wajah dan badan saya berubah menjadi kelihatannya bagus

Since I'm going on a vacation soon, I'd like to lose 45 or 44 kilos before then.

saya ingin menjaga sampai 44,45kg karena bentar lagi saya pergi liburan

So that's my weight loss story. If you found this video helpful,

sampai sini saya sudah kasih tahu informasi tentang diet saya. kalau bisa dibantu,

Please like and subscribe. I'll come back with a better video next time.

tolong Suka dan Subscribe ya 131 00:08:31,537 --> 00:00:00,000 saya akan datang bawa video yang lebih seru nantinya. dadah~

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