Why dieting doesn't usually work | Sandra Aamodt

Translator: Tinko J Reviewer: Sam HK

Three and a half years ago,

3 tahun lepas,

I made one of the best decisions of my life.

Saya buat keputusan yang terbaik dalam hidup saya.

As my New Year's resolution,

Sebagai resolusi tahun baru,

I gave up dieting, stopped worrying about my weight,

Saya berhenti berdiet, berhenti risau tentang berat badan,

and learned to eat mindfully.

dan belajar untuk makan dengan lebih berhati-hati.

Now I eat whenever I'm hungry,

Sekarang, saya hanya makan apabila lapar,

and I've lost 10 pounds.

dan saya telah turun 5kg.

This was me at age 13,

Ini saya, masa berumur 13 tahun,

when I started my first diet.

apabila saya diet buat kali pertama.

I look at that picture now, and I think,

Ketika tengok gambar itu, saya fikir,

you did not need a diet,

"Kamu tak perlukan diet,

you needed a fashion consult.

kamu perlukan perunding fesyen."

(Laughter)

(Gelak ketawa)

But I thought I needed to lose weight,

Tapi saya rasa, saya perlu turunkan berat badan,

and when I gained it back,

apabila berat badan naik balik,

of course I blamed myself.

sudah tentu saya salahkan diri sendiri.

And for the next three decades,

Dan sepanjang tiga dekad yang berikutnya,

I was on and off various diets.

saya cuba pelbagai jenis diet.

No matter what I tried,

Tak kira apa yang saya cuba,

the weight I'd lost always came back.

berat yang saya hilang pasti naik balik.

I'm sure many of you know the feeling.

Saya pasti ramai yang tahu bagaimana perasaannya.

As a neuroscientist,

Sebagai neurosaintis,

I wondered, why is this so hard?

Saya tertanya-tanya, kenapa susah sangat?

Obviously, how much you weigh depends on

Tentu sekali, berat bergantung pada

how much you eat and how much energy you burn.

amoun yang dimakan dan tenaga yang dibakar.

What most people don't realize

Apa yang ramai orang tidak sedar,

is that hunger and energy use

perasaan lapar dan penggunaan tenaga

are controlled by the brain,

dikawal oleh otak,

mostly without your awareness.

tanpa disedari.

Your brain does a lot of its work behind the scenes,

Otak banyak melakukan kerja di belakang tabir,

and that is a good thing,

dan itu suatu yang baik,

because your conscious mind --

kerana minda sedar mudah terganggu.

how do we put this politely? --

it's easily distracted.

It's good that you don't have to remember to breathe

Nasib baik kita tidak perlu diingatkan untuk bernafas

when you get caught up in a movie.

apabila terlalu asyik menonton filem,

You don't forget how to walk

tidak lupa cara untuk berjalan

because you're thinking about what to have for dinner.

kerana memikirkan tentang makan malam.

Your brain also has its own sense

Otak mempunyai deria tersendiri

of what you should weigh,

terhadap berat badan seseorang

no matter what you consciously believe.

tanpa mengira kepercayaan seseorang itu dalam keadaan sedar.

This is called your set point,

Ini dipanggil "titik set",

but that's a misleading term,

satu istilah yang mengelirukan,

because it's actually a range

kerana ia sebenarnya julat

of about 10 or 15 pounds.

dalam lingkungan 5-7kg.

You can use lifestyle choices to move your weight

Anda boleh mengubah gaya hidup bagi menaik turun berat badan

up and down within that range,

dalam lingkungan julat itu,

but it's much, much harder to stay outside of it.

tetapi jauh lebih sukar untuk berada di luar julat tersebut.

The hypothalamus, the part of the brain

Hipotalamus, bahagian otak

that regulates body weight,

yang mengawal berat badan,

there are more than a dozen chemical signals

terdapat banyak isyarat kimia

in the brain that tell your body to gain weight,

dalam otak yang menyuruh badan untuk menambah berat,

more than another dozen that tell your body to lose it,

dan banyak juga yang menyuruh badan untuk menurunkan berat,

and the system works like a thermostat,

dan sistem ini bertindak seperti termostat,

responding to signals from the body

bertindak balas kepada isyarat dari badan

by adjusting hunger, activity and metabolism,

dengan menyelaraskan rasa lapar, aktiviti dan metabolisme,

to keep your weight stable as conditions change.

bagi menstabilkan berat badan apabila kondisi berubah.

That's what a thermostat does, right?

Itu yang termostat buat, bukan?

It keeps the temperature in your house the same

mengekalkan suhu di dalam rumah

as the weather changes outside.

apabila cuaca di luar berubah.

Now you can try to change the temperature

Suhu dalam rumah boleh diubah

in your house by opening a window in the winter,

dengan membuka tingkap pada musim sejuk,

but that's not going to change the setting on the thermostat,

tapi itu tidak akan mengubah seting termostat

yang bertindak balas dengan mengaktifkan relau

which will respond by kicking on the furnace

to warm the place back up.

bagi memanaskan balik tempat.

Your brain works exactly the same way,

Otak bertindak dengan cara yang sama,

responding to weight loss by using powerful tools

bertindak balas kepada penurunan berat

bagi mengembalikan badan

to push your body back

to what it considers normal.

kepada apa yang dianggapnya sebagai normal.

If you lose a lot of weight,

Jika banyak berat badan hilang,

your brain reacts as if you were starving,

otak bertindak seolah-olah anda kelaparan,

and whether you started out fat or thin,

tidak kira pada mulanya, anda kurus atau gemuk,

your brain's response is exactly the same.

tindak balas otak tetap sama.

We would love to think that your brain could tell

Alangkah indah sekiranya otak boleh beritahu

whether you need to lose weight or not,

jika kita perlu turunkan berat,

but it can't.

tetapi tidak mungkin.

If you do lose a lot of weight,

Jika banyak berat badan hilang,

you become hungry,

anda jadi lapar,

and your muscles burn less energy.

dan otot kurang membakar tenaga.

Dr. Rudy Leibel of Columbia University

Dr. Rudy Leibel dari Universiti Columbia

has found that people who have lost

mendapati bahawa orang yang hilang

10 percent of their body weight

10% daripada berat badan mereka

burn 250 to 400 calories less

membakar kurang 250 ke 400 kalori

because their metabolism is suppressed.

kerana metabolisme mereka disekat.

Amaun itu agak banyak.

That's a lot of food.

This means that a successful dieter

Maknanya, untuk seseorang berjaya dalam diet

must eat this much less forever

dia mesti kurangkan makan sebanyak itu buat selama-lamanya

than someone of the same weight

berbanding seseorang yang sama berat tetapi sudah sentiasa kurus.

who has always been thin.

From an evolutionary perspective,

Dari perspektif evolusi,

your body's resistance to weight loss makes sense.

tentangan badan terhadap penurunan berat masuk akal.

When food was scarce, our ancestors' survival

Apabila makanan terhad, hidup nenek moyang kita

depended on conserving energy,

bergantung pada penjimatan tenaga.

and regaining the weight when food was available

Kenaikan semula berat apabila makanan kembali ada

would have protected them against the next shortage.

dapat melindungi mereka terhadap kekurangan berikutnya.

Over the course of human history,

Sepanjang sejarah manusia,

starvation has been a much bigger problem

kebuluran sentiasa menjadi masalah yang lebih besar

than overeating.

daripada makan berlebihan.

This may explain a very sad fact:

Satu fakta yang menyedihkan:

Set points can go up,

Titil set boleh naik,

but they rarely go down.

tapi jarang turun.

Now, if your mother ever mentioned

Jika ibu anda pernah sebut

that life is not fair,

yang hidup ini tidak adil,

this is the kind of thing she was talking about.

inilah maksud dia.

(Laughter)

(Gelak ketawa)

Successful dieting doesn't lower your set point.

Diet yang berjaya tidak menurunkan titik set.

Even after you've kept the weight off

Walaupun berat badan kekal

for as long as seven years,

selama 7 tahun,

your brain keeps trying to make you gain it back.

otak sentiasa cuba menaikkan kembali berat.

If that weight loss had been due to a long famine,

Terutamanya jika penurunan itu disebabkan kebuluran yang panjang.

that would be a sensible response.

Tapi dalam dunia moden yang ada burger,

In our modern world of drive-thru burgers,

it's not working out so well for many of us.

kita jarang ada masalah itu.

That difference between our ancestral past

Perbezaan antara zaman nenek moyang

and our abundant present

dengan zaman sekarang

is the reason that Dr. Yoni Freedhoff

merupakan sebab kenapa Dr Yoni Freedhoff

of the University of Ottawa

dari Universiti Ottawa

would like to take some of his patients back to a time

mahu membawa pesakit beliau kembali pada zaman

when food was less available,

di mana makanan adalah terhad,

and it's also the reason

dan ia juga sebab kenapa

that changing the food environment

mengubah persekitaran pemakanan

is really going to be the most effective solution

merupakan penyelesaian terbaik

to obesity.

kepada obesiti.

Sadly, a temporary weight gain

Malangnya, kenaikan berat badan sementara

can become permanent.

boleh menjadi kekal.

If you stay at a high weight for too long,

Jika terlalu lama berada pada berat yang tinggi,

probably a matter of years for most of us,

mungkin buat beberapa tahun,

your brain may decide that that's the new normal.

otak mungkin tentukan yang itu adalah normal yang baru.

Psychologists classify eaters into two groups,

Ahli psikologi mengelaskan pemakan kepada 2 kumpulan,

those who rely on their hunger

mereka yang makan apabila lapar

and those who try to control their eating

dan mereka yang cuba mengawal pemakanan mereka

through willpower, like most dieters.

melalui keazaman, seperti berdiet.

Let's call them intuitive eaters and controlled eaters.

Kita panggil mereka "pemakan intuitif" dan "pemakan berkawal".

The interesting thing is that intuitive eaters

Yang menariknya, pemakan intuitif

are less likely to be overweight,

kurang cenderung untuk mengalami berat badan berlebihan,

and they spend less time thinking about food.

dan mereka kurang berfikir tentang makanan.

Controlled eaters are more vulnerable

Pemakan berkawal lebih cenderung

to overeating in response to advertising,

untuk makan berlebihan apabila dijaja dengan pengiklanan,

super-sizing, and the all-you-can-eat buffet.

pilihan saiz besar di restoran makanan segera dan bufet.

And a small indulgence,

Keinginan kecil,

like eating one scoop of ice cream,

seperti satu skup ais krim,

is more likely to lead to a food binge

mungkin membawa kepada nafsu makan yang tinggi

in controlled eaters.

bagi pemakan berkawal.

Children are especially vulnerable

Kanak-kanak terutamanya lebih terdedah

to this cycle of dieting and then binging.

kepada kitaran diet lalu mendorong mereka makan mengikut nafsu.

Several long-term studies have shown

Beberapa kajian jangka panjang menunjukkan

that girls who diet in their early teenage years

remaja yang berdiet pada umur awal belasan tahun

are three times more likely to become overweight

3 kali lebih cenderung untuk menjadi gemuk

five years later,

5 tahun kemudiannya,

even if they started at a normal weight,

walaupun pada mulanya berat badan mereka normal,

and all of these studies found

dan semua kajian ini mendapati

that the same factors

bahawa faktor sama

that predicted weight gain

yang meramal pertambahan berat badan

also predicted the development of eating disorders.

juga meramal perkembangan kecelaruan makan.

The other factor, by the way,

Faktor yang satu lagi,

those of you who are parents,

ibu bapa di luar sana,

was being teased by family members

diusik oleh ahli keluarga

about their weight.

disebabkan berat badan.

So don't do that.

Jangan buat macam tu.

(Laughter)

(Gelak ketawa)

I left almost all my graphs at home,

Saya tinggalkan hampir semua graf saya di rumah,

but I couldn't resist throwing in just this one,

tapi saya kena sampaikan yang ini.

because I'm a geek, and that's how I roll.

Saya seorang "geek".

(Laughter)

(Gelak ketawa)

This is a study that looked at the risk of death

Kajian ini melihat kepada risiko kematian

over a 14-year period

sepanjang tempoh 14 tahun

based on four healthy habits:

berdasarkan 4 tabiat sihat:

eating enough fruits and vegetables,

makan buah dan sayur yang mencukupi,

exercise three times a week,

bersenam 3 kali seminggu,

not smoking,

tidak merokok,

and drinking in moderation.

dan minum alkohol secara sederhana.

Let's start by looking at the normal weight

Kita mula dengan subjek kajian

people in the study.

yang mempunyai berat normal.

The height of the bars is the risk of death,

Tinggi bar mewakili risiko kematian,

and those zero, one, two, three, four numbers

dan nombor 0, 1, 2, 3, 4

on the horizontal axis

pada paksi mengufuk

are the number of those healthy habits

mewakili bilangan tabiat sihat

that a given person had.

yang seseorang itu amalkan.

And as you'd expect, the healthier the lifestyle,

Seperti yang dijangka, lebih sihat gaya hidup,

the less likely people were to die during the study.

lebih kecil kemungkinan subjek meninggal dunia semasa kajian.

Now let's look at what happens

Sekarang kita lihat

in overweight people.

pada subjek berat badan berlebihan.

The ones that had no healthy habits

Mereka yang tidak mengamalkan tabiat sihat

had a higher risk of death.

berisiko kematian lebih tinggi.

Adding just one healthy habit

Menambah hanya 1 tabiat sihat,

pulls overweight people back into the normal range.

menarik golongan lebihan berat badan ke dalam julat normal.

For obese people with no healthy habits,

Bagi orang obes tanpa tabiat sihat,

the risk is very high, seven times higher

risiko mereka sangat tinggi, 7 kali lebih tinggi

than the healthiest groups in the study.

daripada kumpulan paling sihat dalam kajian ini.

But a healthy lifestyle helps obese people too.

Tetapi gaya hidup sihat juga membantu golongan obes.

In fact, if you look only at the group

Malah, jika anda lihat pada kumpulan

with all four healthy habits,

yang mengamalkan kesemua tabiat sihat,

you can see that weight makes very little difference.

berat badan tidak memberi perbezaan yang besar.

You can take control of your health

Anda boleh kawal kesihatan

by taking control of your lifestyle,

dengan mengawal gaya hidup,

even If you can't lose weight

biarpun gagal menurunkan

and keep it off.

dan mengekalkan berat badan.

Diets don't have very much reliability.

Diet tidak boleh dipercayai sepenuhnya.

Five years after a diet,

5 tahun selepas berdiet,

most people have regained the weight.

berat badan kebanyakan orang naik kembali.

Forty percent of them have gained even more.

40% daripada mereka naik jauh lebih banyak.

If you think about this,

Jika difikirkan,

the typical outcome of dieting

kesan tipikal berdiet

is that you're more likely to gain weight

ialah kecenderungan untuk naik berat

in the long run than to lose it.

dalam jangka masa panjang daripada hilang berat badan.

If I've convinced you that dieting

Jika saya sudah yakinkan anda bahawa berdiet

might be a problem,

mungkin merupakan satu masalah,

the next question is, what do you do about it?

Soalan seterusnya ialah, apa yang anda lakukan?

And my answer, in a word, is mindfulness.

Jawapan saya ialah: kesedaran.

I'm not saying you need to learn to meditate

Saya tak suruh anda belajar bertafakur

or take up yoga.

ataupun yoga.

I'm talking about mindful eating:

Saya bercakap mengenai kesedaran tentang pemakanan:

learning to understand your body's signals

belajar memahami isyarat badan

so that you eat when you're hungry

supaya anda makan apabila lapar

and stop when you're full,

dan berhenti apabila kenyang,

because a lot of weight gain boils down

kerana kenaikan berat berpokok pada

to eating when you're not hungry.

isu makan apabila tidak lapar

How do you do it?

Bagaimana harus anda lakukan?

Give yourself permission to eat

Izinkan diri anda makan

as much as you want, and then work on figuring out

sebanyak mana anda mahu dan cuba fikir

what makes your body feel good.

apa yang buatkan badan rasa bagus.

Sit down to regular meals without distractions.

Makan tanpa gangguan.

Think about how your body feels

Fikirkan bagaimana badan anda rasa

when you start to eat and when you stop,

apabila anda mula makan dan berhenti,

and let your hunger decide

biarkan perasaan lapar yang tentukan

when you should be done.

bila anda harus berhenti.

It took about a year for me to learn this,

Ambil masa setahun untuk saya belajar perkara ini,

but it's really been worth it.

tapi ia benar-benar berbaloi.

I am so much more relaxed around food

Saya berasa lebih tenang apabila dikelilingi makanan

than I have ever been in my life.

berbanding sebelum ini.

I often don't think about it.

Saya tidak selalu memikirkannya.

I forget we have chocolate in the house.

Saya lupa yang kami ada coklat di rumah.

Rasa macam makhluk asing ambil alih otak saya.

It's like aliens have taken over my brain.

It's just completely different.

Memang lain.

I should say that

Saya harus katakan,

this approach to eating probably won't make you lose weight

pendekatan ini mungkin tidak buatkan anda hilang berat

unless you often eat when you're not hungry,

kecuali anda selalu makan apabila tak lapar,

but doctors don't know of any approach

tetapi para doktor tidak tahu mana-mana pendekatan

that makes significant weight loss in a lot of people,

yang memberi penurunan berat yang ketara,

and that is why a lot of people are now focusing on

inilah sebabnya, ramai orang mula fokus pada

preventing weight gain

mencegah pertambahan berat

instead of promoting weight loss.

bukannya menurunkan berat.

Let's face it:

Sedarlah:

If diets worked, we'd all be thin already.

Jika berdiet berkesan, kita semua sudah kurus.

(Laughter)

(Gelak ketawa)

Why do we keep doing the same thing

Kenapa kita masih buat benda sama

and expecting different results?

dan harapkan kesan yang berlainan?

Diets may seem harmless,

Mungkin berdiet nampaknya tidak bahaya,

but they actually do a lot of collateral damage.

tapi sebenarnya memberi banyak kesan sampingan.

At worst, they ruin lives:

Paling teruk, ia merosakkan kehidupan:

Weight obsession leads to eating disorders,

Obsesi berat mendorong kepada kecelaruan makan,

especially in young kids.

terutamanya dalam kalangan kanak-kanak muda.

In the U.S., we have 80 percent of 10-year-old girls

Di Amerika, 80% budak perempuan berumur 10 tahun

say they've been on a diet.

mengatakan mereka pernah berdiet.

Our daughters have learned to measure their worth

Mereka belajar menilai diri

by the wrong scale.

pada skala yang salah.

Even at its best,

Walaupun dilakukan dengan terbaik,

dieting is a waste of time and energy.

berdiet membazirkan masa dan tenaga.

It takes willpower which you could be using

Ia memerlukan keazaman yang mungkin boleh digunakan

to help your kids with their homework

untuk membantu anak-anak dengan kerja sekolah

or to finish that important work project,

atau menyiapkan kerja projek yang penting,

and because willpower is limited,

dan disebabkan semangat azam itu terhad,

any strategy that relies on its consistent application

sebarang strategi yang bergantung pada pengenaan konsisten

is pretty much guaranteed

selalunya bakal menggagalkan anda

to eventually fail you

when your attention moves on to something else.

apabila tumpuan anda beralih ke sesuatu yang lain.

Let me leave you with one last thought.

Saya akhiri dengan satu pandangan.

What if we told all those dieting girls

Bagaimana jika kita beritahu semua gadis yang berdiet,

that it's okay to eat when they're hungry?

tak salah jika mereka makan apabila lapar?

What if we taught them to work with their appetite

Bagaimana jika kita ajar mereka mengawal nafsu makan

instead of fearing it?

dan bukannya takut kepada nafsu itu?

I think most of them would be happier and healthier,

Saya rasa mereka akan lebih bahagia dan sihat,

and as adults,

dan apabila dewasa,

many of them would probably be thinner.

mungkin akan menjadi lebih kurus.

I wish someone had told me that

Kalaulah ada orang beritahu saya perkara itu

back when I was 13.

masa saya 13 tahun.

Thanks.

Terima kasih.

(Tepukan)

(Applause)