Too often, the word “diet” is immediately associated with hunger, giving up favorite foods, or even skipping meals entirely. However, this is a harmful misconception. A true diet isn’t about punishing yourself with starvation; it’s about shifting your eating patterns to be healthier and more sustainable.

The notion that dieting is synonymous with not eating is a myth that needs to be debunked. Here’s why:

1. A Diet is a Change in Eating Patterns, Not Starvation

Fundamentally, a diet is an approach to changing your overall eating habits, not just drastically cutting calories [1]. It involves making better food choices, managing portion sizes, and establishing a regular eating schedule. The goal is to achieve a healthy weight, maintain your body’s health, and prevent disease—not to make you starve. If you feel constantly hungry on a diet, it’s a sign that the approach is flawed.

2. Your Body Still Needs Nutrients to Function Optimally

Even when aiming to lose weight, your body requires essential nutrients like complex carbohydrates, protein, healthy fats, vitamins, and minerals [2]. Skipping meals or practicing extreme portion reduction will deprive your body of these nutrients, which can lead to:

• Decreased energy and fatigue: Your body lacks the fuel it needs to function.
• Loss of muscle mass: Instead of burning fat, your body starts burning muscle for energy [3].
• A slower metabolism: Your metabolism can slow down in response to very low calorie intake, making long-term weight loss more difficult.
• Health problems: This can manifest as hair loss, dry skin, digestive issues, and a weakened immune system [4].

3. Focusing on Food Quality and Portions is Key

The primary focus of a healthy diet should be on food quality and portion control. Instead of avoiding food, choose nutrient-dense, high-fiber options like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods help you feel full longer without consuming excess calories [5]. For example, swapping white rice for brown rice, or a fried snack for a piece of fruit, is already a part of a healthy diet.

4. Sustainability is the Key to Long-Term Success

Diets that involve starvation are typically unsustainable. As soon as you stop, the weight tends to come back (the “yo-yo effect”) because your body tries to store energy in response to the previous period of deprivation [3]. A healthy, effective diet is one you can adopt as a long-term lifestyle, not just a temporary program. This means you can still enjoy your favorite foods occasionally in controlled portions, without guilt or nutritional sacrifice.

References:

[1] Ministry of Health of the Republic of Indonesia. (n.d.). Gerakan Masyarakat Hidup Sehat (GERMAS). Retrieved from https://kesmas.kemkes.go.id/konten/133/0/gerakan-masyarakat-hidup-sehat-garmas (Accessed on June 11, 2025).
[2] Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source: Healthy Eating Plate. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/ (Accessed on June 11, 2025).
[3] Halodoc. (2022, November 28). Kenapa Diet Ekstrem Berbahaya untuk Kesehatan?. Retrieved from https://www.halodoc.com/artikel/kenapa-diet-ekstrem-berbahaya-untuk-kesehatan (Accessed on June 11, 2025).
[4] Ciputra Hospital. (2023, July 3). Waspada, Ini Bahaya Diet Ekstrem Bagi Kesehatan!. Retrieved from https://ciputra-hospital.com/artikel/diet-ekstrem-bahaya/ (Accessed on June 11, 2025).
[5] Alodokter. (2023, November 28). Pola Makan Sehat untuk Menurunkan Berat Badan yang Efektif. Retrieved from https://www.alodokter.com/pola-makan-sehat-untuk-menurunkan-berat-badan-yang-efektif (Accessed on June 11, 2025).

Obesity and type 2 diabetes are two interconnected medical conditions that can lead to serious health consequences if not properly managed. Obesity, particularly when accompanied by an accumulation of visceral fat (fat surrounding the internal organs), increases the risk of insulin resistance. This condition can lead to type 2 diabetes, where the body cannot use insulin effectively, causing blood sugar levels to rise significantly.

If diabetes is left uncontrolled, long-term complications can arise, including damage to blood vessels and nerves. This can lead to vision problems (retinopathy), kidney damage (nephropathy), and peripheral nerve damage (neuropathy). Additionally, uncontrolled diabetes increases the risk of heart disease and stroke, as high blood sugar levels can damage blood vessels and promote inflammation.

Obesity also contributes to high blood pressure (hypertension), which is a major risk factor for heart disease and stroke. The accumulation of fat in the body can cause increased insulin resistance, which in turn raises blood pressure and exacerbates cardiovascular conditions.

Furthermore, obesity can lead to impaired kidney function, increase the risk of non-alcoholic fatty liver disease (NAFLD), and diminish overall quality of life. Therefore, it is crucial to manage weight through a healthy diet, regular exercise, and routine health check-ups to prevent or control both obesity and type 2 diabetes.

Source References:

• RS An-Nisa – Hati-hati Penyakit Komplikasi dari Obesitas
• Heartology – Waspadai Obesitas! Ketahui Penyebab dan Dampaknya yang Mengancam Kesehatan Anda
• Ciputra Hospital – 12 Bahaya Obesitas untuk Kesehatan dan Risiko Penyakitnya
• Verywell Health – Managing and Preventing Complications of Diabetes

Have you ever found yourself craving sweet snacks or greasy food when you’re overwhelmed or feeling down? This is what’s known as stress eating, or emotional eating.

This phenomenon isn’t about physical hunger, but rather a response to stress that can impact your health and weight, often contributing to belly fat. So, how does the simple act of eating become a reaction to stress?

1. The Biological Response
   When you’re stressed, your body releases the hormone cortisol. Cortisol can ramp up your appetite, especially for high-sugar and high-fat foods, as your body seeks a quick source of energy to deal with a perceived “threat.”

2. A Coping Mechanism
   Food can provide a temporary feeling of comfort and pleasure. The brain starts to associate certain foods with a sense of reward, leading us to seek them out when we need a comforting distraction.

3. An Emotional Diversion
   Eating can become a way to distract yourself from problems or emotions you don’t want to confront.

These three factors often cause people to lose control of their eating habits. If left unchecked, this can lead to a cycle of stress eating.

According to one of LIGHThouse’s psychologists, Tara de Thouars, in an interview, “In reality, food isn’t the cure for stress. We often use food simply to escape the negative emotions we’re feeling, but it never actually solves the underlying problem.”

So, LIGHTbuddy, do you recognize these signs in yourself? Perhaps it’s the right time to get support from a LIGHThouse Clinic psychologist to help you manage your stress eating habits effectively. Ready to take the next step? Book a psychology consultation at our LIGHThouse Kebayoran clinic today!

A bulging stomach can be frustrating. Beyond making it difficult to choose clothes, it’s also a health concern, as belly fat can be an early indicator of future degenerative diseases.

But don’t worry—achieving a flatter stomach is entirely possible. Consistently apply the following tips to turn that goal into a reality!

1. Fine-Tune Your Diet
   • Prioritize Whole Foods: Increase your intake of fruits, vegetables, whole grains, lean proteins (fish, chicken, eggs, tofu), and healthy fats (avocado, nuts).
   • Cut Down on Sugar and Refined Carbs: Avoid sugary drinks, cakes, white bread, and excessive white rice. Replace them with complex carbohydrate sources like brown rice or sweet potatoes.
   • Mind Your Portions: Eating smaller, more frequent meals can help control your appetite and keep your metabolism active.

2. Boost Your Physical Activity
   • Cardio Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking, running, cycling, swimming).
   • Strength Training: Incorporate weight training 2-3 times a week to build muscle mass. Muscle burns more calories, even while you’re at rest.
   • Targeted Core Exercises: Focus on exercises that strengthen your core muscles, such as planks, crunches, and leg raises.

3. Manage Stress and Prioritize Sleep
   • Relaxation: Try yoga, meditation, or other calming activities to reduce stress.
   • Quality Sleep: Aim for 7-9 hours of sleep per night to balance your hormones and support a healthy metabolism.

These tips can help make a flatter stomach more than just a dream. However, if you’re unsure where to begin, the doctors and nutritionists at LIGHThouse Clinic are here to help.

At LIGHThouse, we will guide you with an effective diet method tailored to your body’s specific needs. We also provide a personalized meal plan to ensure your body gets the daily nutrients it requires, so you feel energized—not weak—throughout your program.

Everyone wants to look and feel their best, but sometimes, a flat stomach can slowly give way to stubborn belly fat. This condition is often linked to central obesity—the excessive buildup of both subcutaneous (under the skin) and visceral (around the organs) fat in the abdomen.

So, what causes it? Before you place all the blame on fat itself, let’s explore some of the common, and sometimes surprising, reasons why belly fat develops.

1. A Poor Diet

Excessive calorie intake, especially from foods high in sugar, trans fats, and refined carbohydrates, is a primary trigger for belly fat. Sugary drinks, fast food, and unhealthy snacks are easily converted and stored as fat in the abdominal area.

2. Lack of Physical Activity

A sedentary lifestyle means your body burns fewer calories, causing excess energy to be stored as fat. Weak abdominal muscles can also make the stomach appear more prominent, contributing to the look of a potbelly.

3. Stress and Poor Sleep

When you’re stressed, your body releases cortisol, a hormone that can increase fat storage in the abdomen. Lack of sleep disrupts the hormones that regulate your appetite, often making you feel hungrier and leading to overeating—which can certainly result in belly fat.

4. Hormonal Changes

In women, menopause can cause a shift in fat distribution from the hips and thighs to the abdominal area. In men, a decline in testosterone can also contribute to fat accumulation around the midsection, which is why belly fat often appears at a certain age.

5. Genetics

Your genetic makeup plays a role in determining where your body tends to store fat. However, this doesn’t mean you’re powerless to prevent or reduce belly fat.

So, do any of these five causes sound familiar? Whether it’s a habit you can change or a factor you can’t avoid, the good news is you don’t have to face it alone. Belly fat can be managed and reduced with the right dietary approach.

At LIGHThouse Clinic, our expert doctors are here to help you find a personalized diet plan tailored to your needs. Take the first step toward losing belly fat and achieving better health by consulting with us today.

Reference: https://journal.unnes.ac.id/sju/higeia/article/download/21112/10864/

Emotional eating is the practice of using food to cope with feelings—such as stress, sadness, loneliness, or boredom—rather than to satisfy physical hunger. When emotions are unstable, many people turn to food for comfort, which can lead to weight gain and disordered eating patterns in the long run. To address this, there are various approaches you can take to manage the habit of eating driven by emotion.

📝 Tips to Prevent Emotional Eating

1. Identify Your Emotional Triggers

Keeping a food journal where you log what you eat and how you feel at that moment can help you identify patterns and triggers. For instance, do you tend to snack when stressed at work or after a personal conflict? Once you recognize the pattern, you can start finding healthier coping mechanisms, such as journaling or practicing relaxation techniques.
🔗 Source: Mayo Clinic – Weight Loss: Gain Control of Emotional Eating

2. Practice Mindful Eating

Mindful eating helps you slow down, savor your food, and better recognize your body’s satiety cues. Avoid distractions like the TV or your phone during meals, and instead, focus on the taste, texture, and aroma of your food.
🔗 Source: Verywell Mind – Mindful Eating: Benefits and Tips

3. Establish a Healthy Eating Routine

Maintaining regular mealtimes with nutritious food can prevent the extreme hunger that often triggers emotional eating. A well-fueled and hydrated body is more emotionally stable.
🔗 Source: Cleveland Clinic – 5 Strategies to Stop Emotional Eating

🎯 How to Cope with Emotional Eating Urges

4. Find a Healthy Distraction

When the urge to eat strikes due to stress or loneliness, redirect your attention to another activity. Go for a walk, call a friend, or engage in a hobby. This helps your brain break the association between negative emotions and food.
🔗 Source: Allina Health – Stress Eating: Why I Do It and How to Stop

5. Keep Healthy Snacks on Hand

If you still feel the need to chew on something, make sure the snacks available at home are healthy choices, like fresh fruit, low-fat yogurt, or a handful of nuts. This can be a healthy, guilt-free compromise.
🔗 Source: Harvard Health – What to Eat to Beat Stress

6. Get Enough Sleep

Lack of sleep disrupts the hormones that regulate hunger (ghrelin and leptin), which can increase cravings for high-calorie foods. Aim for 7-9 hours of quality sleep per night to maintain physical and emotional stability.
🔗 Source: Sleep Foundation – How Sleep Affects Your Appetite

By consistently applying these tips, you can gain better control over emotional eating and build a healthier relationship with food. If you find it difficult to break this habit on your own, don’t hesitate to consult a nutritionist, psychologist, or doctor for a personalized approach that suits your needs.

Many people struggle with stubborn body fat, especially around the abdomen. However, not all fat is created equal. Some fat merely affects your appearance, while another type silently jeopardizes your health from the inside. In the medical world, the two most discussed types are subcutaneous fat (often called stubborn fat) and visceral fat. They may seem similar from the outside, but their impact on your body is vastly different. Knowing the distinction isn’t just important for achieving your ideal body shape—it’s crucial for preventing serious health risks like diabetes, hypertension, and even heart attacks.

🔹 Subcutaneous Fat (The “Stubborn” Fat)

Subcutaneous fat is the layer of fat located just beneath the skin, which you can feel or pinch. This type of fat commonly accumulates in areas like the lower abdomen, thighs, and hips. While not directly linked to high health risks, an excess of subcutaneous fat can affect your body’s appearance and cause discomfort. (Source: alodokter.com)

🔹 Visceral Fat (The “Deep” Belly Fat)

Visceral fat is the deeper-lying fat that surrounds vital organs such as the liver, kidneys, and intestines. This type of fat cannot be felt or seen directly, but it has a much more serious impact on your health. An accumulation of visceral fat significantly increases the risk of heart disease, type 2 diabetes, hypertension, and other metabolic disorders. It is also known as “active fat” because it can negatively influence hormones and disrupt the body’s metabolic processes.

🟣 How to Prevent and Reduce Both Subcutaneous and Visceral Fat

✅ 1. Eat a Balanced and Nutritious Diet

A diet rich in fiber, lean protein, and low in added sugars can help reduce fat accumulation. Avoid processed foods and those high in saturated fats, which can promote the storage of visceral fat.

✅ 2. Exercise Regularly

Engaging in regular physical activity, such as brisk walking, running, swimming, or strength training, helps burn overall body fat, including belly fat. High-Intensity Interval Training (HIIT) is also particularly effective at reducing visceral fat.

✅ 3. Manage Your Stress

Chronic stress increases levels of the hormone cortisol, which contributes to visceral fat storage. Practicing relaxation techniques like meditation, yoga, or engaging in enjoyable hobbies can help reduce stress and prevent belly fat gain.

✅ 4. Get Enough Sleep

Lack of sleep can disrupt the hormonal balance that regulates appetite and metabolism, increasing the risk of fat accumulation. Aim for 7-9 hours of quality sleep per night to support your body’s fat-burning processes and overall health.

✅ 5. Avoid Smoking and Excessive Alcohol Consumption

Smoking and excessive alcohol intake are linked to an increase in visceral fat. Reducing or eliminating these habits can help prevent belly fat gain and improve your general health.

By understanding the difference between subcutaneous and visceral fat and implementing these preventive measures, you can safeguard your health and reduce the risks associated with belly fat. If you need further guidance or have specific concerns, consult with a healthcare professional or a nutritionist for advice tailored to your individual needs.

Fruits are renowned as an essential source of vitamins, minerals, and fiber. However, this doesn’t mean all fruits can be consumed without limits, especially if you’re watching your sugar intake. Yes, behind their refreshing taste, some fruits contain a surprisingly high amount of natural sugar.

Although the sugar in fruit is fructose, which comes packaged with other vital nutrients, consuming it in excess can still contribute to your total daily sugar and calorie intake. This is particularly important for those on a diet, managing diabetes, or simply trying to maintain stable blood sugar levels.

Here are some fruits you should be mindful of due to their relatively high sugar content:

1. Mangoes

This sweet and aromatic tropical fruit is rich in vitamin C, but it also packs a lot of sugar. A single medium-sized mango can contain around 45-50 grams of sugar. That’s equivalent to more than 10 teaspoons of sugar! So, enjoy mangoes in moderation [1].

2. Grapes

Grapes, both red and green, are an incredibly easy snack, and it’s common to eat more than you intend. Did you know that one cup of grapes (about 150 grams) can contain around 23-26 grams of sugar? Because they’re small, it’s very easy to consume more than one serving without realizing it [2].

3. Cherries

Similar to grapes, cherries are small, sweet, and can be quite addictive. One cup of sweet cherries contains about 20 grams of sugar. If you’re a fan of cherries, be sure to pay attention to your portion size to avoid overindulging [3].

4. Bananas

Bananas are a convenient fruit, often chosen for a healthy breakfast or snack. However, a single medium-sized banana can contain around 14-15 grams of sugar. The ripeness of a banana also affects its sugar content; the riper it is, the sweeter and higher in sugar it becomes [4].

5. Pineapple

Pineapple offers a refreshing sweet and tangy flavor and is known for its digestive enzyme, bromelain. But keep in mind that one cup of pineapple chunks contains about 16 grams of sugar. So, enjoy it in appropriate portions [5].

Tips for Consuming High-Sugar Fruits More Wisely:

• Mind Your Portions: Moderation is key. Instead of eating a large fruit all at once, divide it into smaller servings or pair it with other foods.

• Pair with Protein or Healthy Fats: To help stabilize blood sugar levels and keep you feeling full longer, try combining high-sugar fruits with a source of protein (like plain yogurt or a handful of nuts) or healthy fats (like avocado or a sprinkle of chia seeds).

• Opt for Low-Sugar Alternatives: Vary your fruit intake by including more fruits that are naturally lower in sugar, such as avocados, tomatoes, lemons, berries (strawberries, blueberries, raspberries), or kiwis.

• Avoid Packaged Fruit Juice: Packaged fruit juices often lack natural fiber and may have added sugars, making them similar to other sugary drinks. It’s always better to eat the whole fruit to get all of its fibrous benefits.

Eating fruit is an essential part of a healthy diet. By understanding their sugar content, you can make smarter choices and continue to enjoy the benefits of fruit without going overboard.

References:

[1] USDA FoodData Central. (n.d.). Mango, raw. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
[2] USDA FoodData Central. (n.d.). Grapes, red or green (European type, such as Thompson Seedless), raw. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients
[3] USDA FoodData Central. (n.d.). Cherries, sweet, raw. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170170/nutrients
[4] USDA FoodData Central. (n.d.). Bananas, raw. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/nutrients
[5] USDA FoodData Central. (n.d.). Pineapple, raw, all varieties. Accessed on June 11, 2025, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170176/nutrients

Belly fat is a common issue for many adult men. While women can also experience fat accumulation in the abdominal area, there are specific reasons why men are often more susceptible and have a different pattern of fat distribution. So, why is this the case? Are there specific causes to be aware of? Let’s break it down.

Understanding Fat Types and Distribution

Before diving into the causes, it’s important to understand the two main types of fat stored in the body:

• Subcutaneous Fat: This is the fat you can see and feel, located just under the skin.
• Visceral Fat: This is the fat that surrounds vital organs within the abdominal cavity. An excessive amount of visceral fat can be hazardous to your health [1].

Genetically and hormonally, adult men are more prone to accumulating visceral fat in the abdominal area compared to women. Women tend to store more subcutaneous fat in their thighs and hips, especially before menopause [2, 3].

Specific Reasons for Belly Fat Susceptibility in Adult Men

Several specific factors and their complex interactions contribute to why adult men are more vulnerable to developing belly fat:

1. The Hormonal Factor: The Role of Testosterone
   • Age-Related Testosterone Decline (Andropause): As men age, particularly after their 30s or 40s, testosterone levels naturally decline. This hormone is crucial for regulating fat distribution, maintaining muscle mass, and metabolism. When testosterone levels are low, the body tends to store more fat in the abdomen and experience muscle mass loss (sarcopenia) [1, 4]. This reduction in muscle mass lowers the basal metabolic rate, meaning the body burns fewer calories at rest.
   • A Vicious Cycle: Interestingly, the accumulation of visceral fat itself can worsen the decline in testosterone. Fat tissue, especially visceral fat, contains an enzyme that converts testosterone into estrogen. This increase in estrogen and decrease in testosterone can create a vicious cycle that accelerates fat storage in the belly [4].
2. Changes in Metabolism and Muscle Mass
   • Muscle Mass Reduction: Men generally have more muscle mass than women. However, without adequate strength training, muscle mass decreases with age. Muscle is the most metabolically active tissue; the more muscle you have, the more calories your body burns, even at rest. A decline in muscle mass means the body burns fewer calories, making it easier for excess calories to be stored as fat [5].
   • Slowing Metabolism: The basal metabolic rate (the number of calories your body burns at rest) also tends to slow down with age in both sexes. If calorie intake is not adjusted to match this metabolic slowdown, weight gain, particularly in the abdomen, is likely to occur [1].
3. Lifestyle Factors Common in Men
   • Excessive Alcohol Consumption: Regularly consuming alcohol, especially drinks like beer, can contribute a significant number of “empty calories.” Calories from alcohol are prone to being stored as fat in the abdominal area, leading to the infamous “beer belly” [1, 6].
   • Unhealthy Dietary Patterns: Due to demanding jobs, busy lifestyles, or a lack of nutritional awareness, adult men may be more prone to diets high in calories, added sugars, saturated fats, and low in fiber (e.g., frequent consumption of fast food, processed meats, or sugary drinks) [1, 6].
   • Lack of Physical Activity: A sedentary lifestyle is a major contributor. When calorie intake is not balanced by calories burned through activity, the excess is stored as fat [6].
   • Chronic Stress and Poor Sleep: Prolonged stress increases the production of the hormone cortisol, which is known to trigger fat storage in the abdomen. Lack of sleep can also disrupt appetite-regulating hormones (ghrelin and leptin), increasing hunger and leading to overeating [1, 6].
   • Smoking: Some studies suggest that smoking can influence fat distribution, promoting the accumulation of visceral fat in the abdominal area [6].
4. Genetic Factors
   • Genetics also play a significant role in determining where your body tends to store fat. If there is a family history of belly fat or abdominal obesity, an adult man’s risk may be higher [6, 7].

The Health Impact of Belly Fat in Men

Belly fat is more than just a cosmetic concern. Visceral fat is metabolically active and releases inflammatory substances and hormones that can increase the risk of numerous serious chronic diseases [1, 8]:

• Heart disease and stroke
• Type 2 diabetes
• High blood pressure (hypertension)
• High cholesterol
• Metabolic syndrome
• Certain types of cancer (e.g., colorectal cancer)
• Sleep apnea
• Erectile dysfunction

The Takeaway: It’s Complex, But Controllable

The tendency for men to develop belly fat is a result of a complex interplay between hormones, metabolism, genetics, and lifestyle. While you can’t change your genes or stop the aging process, you have significant control over your lifestyle. Adopting a balanced diet, engaging in regular physical activity (including strength training), managing stress, getting enough sleep, and limiting alcohol intake are powerful steps toward reducing harmful visceral fat and improving your overall health.

References:

[1] Hello Sehat. (n.d.). Perut Buncit: Penyebab dan Tips Mengecilkan. Retrieved from https://hellosehat.com/nutrisi/berat-badan-turun/penyebab-perut-buncit-pria-wanita/ (Accessed on June 11, 2025).
[2] RRI. (2024, August 15). Alasan Kenapa Laki-laki Lebih Kuat Dibanding Perempuan?. Retrieved from https://rri.co.id/lain-lain/903824/alasan-kenapa-laki-laki-lebih-kuat-dibanding-perempuan (Accessed on June 11, 2025).
[3] Amway Today. (2022, July 9). Apa Bedanya Tubuh Wanita dan Pria?. Retrieved from https://amwaytoday.co.id/en/articles/apa-bedanya-tubuh-wanita-dan-pria- (Accessed on June 11, 2025).
[4] Mayapada Hospital. (2017, June 6). Luar Biasa, Testosteron Si Hormon Pria Memiliki Banyak Dampak Kesehatan Untuk Tubuh. Retrieved from https://mayapadahospital.com/news/luar-biasa-testosteron-si-hormon-pria-memiliki-banyak-dampak-kesehatan-untuk-tubuh (Accessed on June 11, 2025).
[5] Hello Sehat. (n.d.). Mencegah Obesitas Sarcopenia di Usia Paruh Baya. Retrieved from https://hellosehat.com/nutrisi/obesitas/fakta-tentang-obesitas-sarcopenia/ (Accessed on June 11, 2025).
[6] Halodoc. (2025, April 20). Perut Buncit, Ini Penyebab dan Cara Tepat Mengatasinya. Retrieved from https://www.halodoc.com/artikel/perut-buncit-ini-penyebab-dan-cara-tepat-mengatasinya (Accessed on June 11, 2025).
[7] Eka Hospital. (n.d.). 6 Penyebab Perut Buncit dan Bahayanya. Retrieved from https://www.ekahospital.com/better-healths/6-penyebab-perut-buncit-dan-bahayanya (Accessed on June 11, 2025).
[8] EMC Healthcare. (2023, September 26). Visceral Fat Menumpuk? Tidak Perlu Khawatir, Inilah Cara Mengatasinya!. Retrieved from https://www.emc.id/id/care-plus/visceral-fat-menumpuk-tidak-perlu-khawatir-inilah-cara-mengatasinya (Accessed on June 11, 2025).