{"id":6872,"date":"2026-02-16T09:32:55","date_gmt":"2026-02-16T02:32:55","guid":{"rendered":"https:\/\/ahligizi.id\/blog\/?p=6872"},"modified":"2026-02-16T14:04:05","modified_gmt":"2026-02-16T07:04:05","slug":"sering-makan-sambil-scroll-59-penelitian-menunjukkan-mindful-eating-berperan-dalam-pola-makan","status":"publish","type":"post","link":"https:\/\/ahligizi.id\/blog\/2026\/02\/16\/sering-makan-sambil-scroll-59-penelitian-menunjukkan-mindful-eating-berperan-dalam-pola-makan\/","title":{"rendered":"Stop Makan Sambil Scroll! Ini Alasan Mindful Eating Berperan dalam Membentuk Pola Makan"},"content":{"rendered":"\n<p>Pernah nggak, niatnya cuma makan sedikit sambil nonton film, tapi tahu-tahu piring sudah kosong? Atau awalnya hanya ingin ngemil sebentar, lalu tanpa sadar satu bungkus camilan habis karena terlalu asyik scroll media sosial?<\/p>\n\n\n\n<p>Kebiasaan seperti ini sering kali <strong>terasa sepele<\/strong>, tapi ternyata sangat umum terjadi. Banyak orang makan <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">tanpa benar-benar menyadari apa, berapa banyak, dan mengapa mereka makan.<\/mark><\/p>\n\n\n\n<p>Menariknya, rangkuman berbagai studi intervensi dan observasional menunjukkan bahwa sekitar <strong>59% penelitian menilai <em>mindful eating<\/em> memiliki peran positif dalam membentuk pola makan<\/strong>, terutama dari sisi <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">perilaku makan dan kesadaran diri.<\/mark> Angka ini bukan berarti <em>mindful eating<\/em> adalah solusi ajaib, tetapi cukup kuat untuk menunjukkan bahwa <strong>cara kita makan sama pentingnya dengan apa yang kita makan.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mengapa Kita Sering Makan Tanpa Sadar?<\/h2>\n\n\n\n<p>Di tengah kesibukan dan banyaknya distraksi, makan sering kali berubah menjadi <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">aktivitas sampingan<\/mark>. Perhatian kita terbagi antara layar ponsel, televisi, pekerjaan, atau media sosial.<\/p>\n\n\n\n<p>Akibatnya:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kita makan tanpa benar-benar merasakan makanan<\/li>\n\n\n\n<li>Sinyal lapar dan kenyang dari tubuh sering terabaikan<\/li>\n\n\n\n<li>Berhenti makan bukan karena kenyang, tapi karena makanan sudah habis<\/li>\n<\/ul>\n\n\n\n<p>Dalam kondisi ini, makan akan lebih dikendalikan oleh <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">kebiasaan, emosi, atau lingkungan, bukan oleh kebutuhan tubuh.<\/mark><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Apa Itu Mindful Eating?<\/h2>\n\n\n\n<p><em>Mindful eating<\/em> adalah praktik makan dengan <strong>penuh kesadaran dan perhatian<\/strong>.<sup data-fn=\"a9f1d9f6-7161-4bd0-ba92-2c7f25cde8b7\" class=\"fn\"><a id=\"a9f1d9f6-7161-4bd0-ba92-2c7f25cde8b7-link\" href=\"#a9f1d9f6-7161-4bd0-ba92-2c7f25cde8b7\">1<\/a><\/sup> Kita hadir sepenuhnya saat makan, memperhatikan <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">rasa, aroma, tekstur makanan, serta sinyal lapar dan kenyang yang muncul dari tubuh.<\/mark><sup data-fn=\"99e5cbf0-2383-4d29-bdbc-751fd2b0e276\" class=\"fn\"><a id=\"99e5cbf0-2383-4d29-bdbc-751fd2b0e276-link\" href=\"#99e5cbf0-2383-4d29-bdbc-751fd2b0e276\">2<\/a><\/sup><\/p>\n\n\n\n<p>Tidak ada istilah \u201cmakan benar\u201d atau \u201cmakan salah\u201d, yang ada adalah belajar <strong>memahami pengalaman makan itu sendiri.<\/strong><\/p>\n\n\n\n<p>Konsep ini berasal dari praktik <em>mindfulness<\/em>, yang kini banyak diteliti dalam konteks kesehatan, psikologi, dan perilaku makan.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Apa Kata Penelitian tentang Mindful Eating?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/ahligizi.id\/blog\/wp-content\/uploads\/2026\/02\/medium-shot-woman-eating-asian-food_11zon.webp\" alt=\"mindful eating bisa berpengaruh terhadap berat badan dan perilaku makan\" class=\"wp-image-6885\"\/><figcaption class=\"wp-element-caption\">Sumber: Freepik<\/figcaption><\/figure>\n\n\n\n<p>Pertanyaan yang sering muncul adalah, <strong>\u201cApakah <em>mindful eating<\/em> bisa menurunkan berat badan?\u201d<\/strong> Jawabannya <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">perlu dilihat secara realistis.<\/mark><\/p>\n\n\n\n<p>Berbagai penelitian menunjukkan bahwa <em>mindful eating<\/em> dapat membantu penurunan berat badan dalam jumlah <strong>kecil hingga sedang<\/strong>, terutama pada individu dengan overweight atau obesitas.<sup data-fn=\"edccebaa-b06a-4581-b11b-e3eaa95b5f77\" class=\"fn\"><a id=\"edccebaa-b06a-4581-b11b-e3eaa95b5f77-link\" href=\"#edccebaa-b06a-4581-b11b-e3eaa95b5f77\">3<\/a><\/sup> Namun, <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">hasilnya sangat bervariasi<\/mark> dan umumnya <strong>tidak lebih unggul dibandingkan diet konvensional<\/strong>.<\/p>\n\n\n\n<p>Artinya, <em>mindful eating<\/em> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\"><strong>bukan metode instan untuk menurunkan berat badan secara drastis<\/strong>.<\/mark><\/p>\n\n\n\n<p><strong>Baca juga: <a href=\"https:\/\/ahligizi.id\/blog\/2022\/12\/24\/berapa-kilogram-berat-badan-yang-aman-diturunkan-dalam-sebulan-ini-rekomendasinya\/\">Berapa Kilogram Berat Badan yang Aman Diturunkan dalam sebulan ? Ini Rekomendasinya<\/a><\/strong><\/p>\n\n\n\n<p>Namun, di sinilah poin pentingnya. Manfaat paling konsisten dari <em>mindful eating<\/em> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">bukan pada angka timbangan<\/mark>, melainkan pada <strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">perbaikan pola dan perilaku makan<\/mark><\/strong>, yang menjadi fondasi penting untuk perubahan jangka panjang.<sup data-fn=\"5c2405a3-4452-4265-a2d5-d4d912bee465\" class=\"fn\"><a id=\"5c2405a3-4452-4265-a2d5-d4d912bee465-link\" href=\"#5c2405a3-4452-4265-a2d5-d4d912bee465\">4<\/a><\/sup><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Peran Mindful Eating dalam Pola Makan<\/h2>\n\n\n\n<p>Berdasarkan tinjauan sistematis dan meta-analisis, <strong>manfaat <em>mindful eating <\/em><\/strong>yang paling sering ditemukan antara lain:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mengurangi makan berlebihan (<em>overeating<\/em>)<\/li>\n\n\n\n<li>Menurunkan <em>emotional eating<\/em> dan <em>binge eating<\/em><sup data-fn=\"b1cd82c4-cad2-4458-97b2-ad5f5beea120\" class=\"fn\"><a id=\"b1cd82c4-cad2-4458-97b2-ad5f5beea120-link\" href=\"#b1cd82c4-cad2-4458-97b2-ad5f5beea120\">5<\/a><\/sup><\/li>\n\n\n\n<li>Mengurangi kebiasaan makan hanya karena dorongan keinginan (<em>craving-based eating<\/em>)<\/li>\n\n\n\n<li>Meningkatkan kesadaran terhadap rasa lapar dan kenyang<\/li>\n\n\n\n<li>Membantu membangun hubungan yang lebih sehat dengan makanan<\/li>\n<\/ul>\n\n\n\n<p>Dengan kata lain, <em>mindful eating<\/em> membantu seseorang memahami <strong>mengapa ia makan<\/strong>, bukan hanya <strong>berapa banyak ia makan<\/strong>.<\/p>\n\n\n\n<p>Inilah mengapa sebagian besar penelitian menilai <em>mindful eating<\/em> lebih berperan dalam <strong>membentuk pola makan<\/strong> daripada sekadar menurunkan berat badan.<sup data-fn=\"1e950448-46cc-46f3-a631-068295b6ad10\" class=\"fn\"><a id=\"1e950448-46cc-46f3-a631-068295b6ad10-link\" href=\"#1e950448-46cc-46f3-a631-068295b6ad10\">6<\/a><\/sup><\/p>\n\n\n\n<p><strong>Baca juga: <a href=\"https:\/\/ahligizi.id\/blog\/2024\/01\/09\/benarkah-kamu-lapar-emotional-eating\/\">Benarkah kamu lapar ? Emotional Eating ?<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Contoh Sederhana dalam Kehidupan Sehari-hari<\/h2>\n\n\n\n<p>Bayangkan dua situasi berbeda ini. Pertama,<strong> makan sambil <em>scroll <\/em>media sosial<\/strong>. Kamu hampir <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">tidak ingat rasa makanan yang dimakan<\/mark>. Setelah selesai, muncul keinginan untuk ngemil lagi, meskipun sebenarnya tubuh sudah cukup.<\/p>\n\n\n\n<p>Kedua, <strong>makan dengan penuh kesadaran<\/strong>. Kamu makan lebih perlahan, memperhatikan rasa dan tekstur makanan. Di tengah makan, kamu mulai <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">menyadari rasa kenyang dan berhenti tanpa merasa \u201ckehilangan\u201d<\/mark>.<sup data-fn=\"a6407118-b9ec-42eb-834a-4c1badf16f54\" class=\"fn\"><a id=\"a6407118-b9ec-42eb-834a-4c1badf16f54-link\" href=\"#a6407118-b9ec-42eb-834a-4c1badf16f54\">7<\/a><\/sup><\/p>\n\n\n\n<p>Perbedaannya bukan pada jenis makanannya, melainkan pada <strong>tingkat kesadaran saat makan<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cara Sederhana Memulai Mindful Eating<\/h2>\n\n\n\n<p><em>Mindful eating<\/em> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">bukan tentang selalu makan tanpa distraksi.<\/mark> Itu tidak realistis. Tujuan utamanya <strong>meningkatkan kesadaran secara bertahap<\/strong>, bukan mengejar kesempurnaan.<\/p>\n\n\n\n<p>Bahkan satu kali makan dengan lebih sadar setiap hari sudah menjadi <strong>langkah yang sangat bermakna.<\/strong><\/p>\n\n\n\n<p>Jika ingin mulai menerapkan <em>mindful eating<\/em>, kamu bisa mencoba langkah-langkah kecil berikut:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Pilih satu waktu makan tanpa distraksi<\/strong><br>Tidak perlu semua waktu makan. Mulai dari satu saja.<\/li>\n\n\n\n<li><strong>Cek rasa lapar sebelum makan<\/strong><br>Pastikan bahwa rasa lapar kamu bukan hanya berdasarkan dorongan emosional sesaat.<\/li>\n\n\n\n<li><strong>Makan lebih perlahan<\/strong><br>Kunyah makanan dengan sadar, sambil meletakkan alat makan sesekali.<\/li>\n\n\n\n<li><strong>Perhatikan sinyal kenyang<\/strong><br>Berhenti saat cukup, bukan saat terlalu penuh.<\/li>\n\n\n\n<li><strong>Hindari menghakimi diri sendiri<\/strong><br>Tidak ada istilah gagal. Setiap momen adalah proses belajar.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Mindful Eating sebagai Bentuk Self-Awareness<\/h2>\n\n\n\n<p><em>Mindful eating<\/em> bukan tentang diet ketat atau aturan makan yang rumit.<br>Ini adalah latihan <strong>mengenali dan mendengarkan tubuh sendiri<\/strong>, sesuatu yang <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">sering kita abaikan<\/mark> di tengah kesibukan sehari-hari.<\/p>\n\n\n\n<p>Penurunan berat badan mungkin terjadi, mungkin juga tidak terlalu besar. Namun, peningkatan kesadaran terhadap rasa lapar, kenyang, dan emosi saat makan adalah <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">modal penting untuk membangun pola makan yang lebih sehat dan berkelanjutan.<\/mark><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Referensi<\/h2>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"a9f1d9f6-7161-4bd0-ba92-2c7f25cde8b7\">Ain, Y. A. F., &amp; Antony, R. (2024). Penerapan Mindful Eating sebagai Penguat Budaya Makan Sehat bagi Siswa Sekolah Menengah Pertama.\u00a0<em>Jurnal Tahsinia<\/em>,\u00a0<em>5<\/em>(8), 1209-1221. <a href=\"#a9f1d9f6-7161-4bd0-ba92-2c7f25cde8b7-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"99e5cbf0-2383-4d29-bdbc-751fd2b0e276\">Tapper. (2022). Mindful eating: what we know so far. Nutrition Bulletin, 14(2), 164-185. https:\/\/doi.org\/https:\/\/doi.org\/10.1111\/nbu.12559 <a href=\"#99e5cbf0-2383-4d29-bdbc-751fd2b0e276-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><li id=\"edccebaa-b06a-4581-b11b-e3eaa95b5f77\">Dunn, C., Haubenreiser, M., Johnson, M., Nordby, K., Aggarwal, S., Myer, S., &amp; Thomas, C. (2018). <em>Mindfulness approaches and weight loss, weight maintenance, and weight regain<\/em>. <em>Current Obesity Reports, 7<\/em>(1), 37\u201349. <a href=\"#edccebaa-b06a-4581-b11b-e3eaa95b5f77-link\" aria-label=\"Jump to footnote reference 3\">\u21a9\ufe0e<\/a><\/li><li id=\"5c2405a3-4452-4265-a2d5-d4d912bee465\">Matsuhisa, T., Fujie, R., Masukawa, R.\u00a0<em>et al.<\/em>\u00a0Impact of a Mindfulness Mobile Application on Weight Loss and Eating Behavior in People with Metabolic Syndrome: a Pilot Randomized Controlled Trial.\u00a0<em>Int.J. Behav. Med.<\/em>\u00a0<strong>31<\/strong>, 202\u2013214 (2024). https:\/\/doi.org\/10.1007\/s12529-023-10173-2 <a href=\"#5c2405a3-4452-4265-a2d5-d4d912bee465-link\" aria-label=\"Jump to footnote reference 4\">\u21a9\ufe0e<\/a><\/li><li id=\"b1cd82c4-cad2-4458-97b2-ad5f5beea120\">Morillo\u2010Sarto, H., L\u00f3pez\u2010del\u2010Hoyo, Y., P\u00e9rez\u2010Aranda, A., Modrego\u2010Alarc\u00f3n, M., Barcel\u00f3\u2010Soler, A., Borao, L., &#8230; &amp; Montero\u2010Marin, J. (2023). \u2018Mindful eating\u2019for reducing emotional eating in patients with overweight or obesity in primary care settings: A randomized controlled trial.\u00a0<em>European Eating Disorders Review<\/em>,\u00a0<em>31<\/em>(2), 303-319. https:\/\/doi.org\/10.1002\/erv.2958 <a href=\"#b1cd82c4-cad2-4458-97b2-ad5f5beea120-link\" aria-label=\"Jump to footnote reference 5\">\u21a9\ufe0e<\/a><\/li><li id=\"1e950448-46cc-46f3-a631-068295b6ad10\">Pepe, R. B., Coelho, G. S. M. A., Miguel, F. S., Gualassi, A. C., Sarvas, M. M., Cercato, C., \u2026 &amp; Mancini, M. C. (2023). <em>Mindful eating for weight loss in women with obesity: A randomised controlled trial<\/em>. <em>British Journal of Nutrition, 130<\/em>(5), 911\u2013920. https:\/\/doi.org\/10.1017\/S0007114522003932 <a href=\"#1e950448-46cc-46f3-a631-068295b6ad10-link\" aria-label=\"Jump to footnote reference 6\">\u21a9\ufe0e<\/a><\/li><li id=\"a6407118-b9ec-42eb-834a-4c1badf16f54\">Tronieri, J. S., Wadden, T. A., Pearl, R. L., Berkowitz, R. I., Alamuddin, N., &amp; Chao, A. M. (2020). <em>Mindful eating, general mindful awareness, and acceptance as predictors of weight loss<\/em>. <em>Mindfulness, 11<\/em>(12), 2818\u20132827. https:\/\/doi.org\/10.1007\/s12671-020-01493-5 <a href=\"#a6407118-b9ec-42eb-834a-4c1badf16f54-link\" aria-label=\"Jump to footnote reference 7\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Pernah nggak, niatnya cuma makan sedikit sambil nonton film, tapi tahu-tahu piring sudah kosong? Atau awalnya hanya ingin ngemil sebentar,<\/p>\n","protected":false},"author":116,"featured_media":6888,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_layout":"default_layout","footnotes":"[{\"content\":\"Ain, Y. A. F., &amp; Antony, R. (2024). Penerapan Mindful Eating sebagai Penguat Budaya Makan Sehat bagi Siswa Sekolah Menengah Pertama.\u00a0<em>Jurnal Tahsinia<\/em>,\u00a0<em>5<\/em>(8), 1209-1221.\",\"id\":\"a9f1d9f6-7161-4bd0-ba92-2c7f25cde8b7\"},{\"content\":\"Tapper. (2022). Mindful eating: what we know so far. Nutrition Bulletin, 14(2), 164-185. https:\/\/doi.org\/https:\/\/doi.org\/10.1111\/nbu.12559\",\"id\":\"99e5cbf0-2383-4d29-bdbc-751fd2b0e276\"},{\"content\":\"Dunn, C., Haubenreiser, M., Johnson, M., Nordby, K., Aggarwal, S., Myer, S., &amp; Thomas, C. (2018). <em>Mindfulness approaches and weight loss, weight maintenance, and weight regain<\/em>. <em>Current Obesity Reports, 7<\/em>(1), 37\u201349.\",\"id\":\"edccebaa-b06a-4581-b11b-e3eaa95b5f77\"},{\"content\":\"Matsuhisa, T., Fujie, R., Masukawa, R.\u00a0<em>et al.<\/em>\u00a0Impact of a Mindfulness Mobile Application on Weight Loss and Eating Behavior in People with Metabolic Syndrome: a Pilot Randomized Controlled Trial.\u00a0<em>Int.J. Behav. Med.<\/em>\u00a0<strong>31<\/strong>, 202\u2013214 (2024). https:\/\/doi.org\/10.1007\/s12529-023-10173-2\",\"id\":\"5c2405a3-4452-4265-a2d5-d4d912bee465\"},{\"content\":\"Morillo\u2010Sarto, H., L\u00f3pez\u2010del\u2010Hoyo, Y., P\u00e9rez\u2010Aranda, A., Modrego\u2010Alarc\u00f3n, M., Barcel\u00f3\u2010Soler, A., Borao, L., ... &amp; Montero\u2010Marin, J. (2023). \u2018Mindful eating\u2019for reducing emotional eating in patients with overweight or obesity in primary care settings: A randomized controlled trial.\u00a0<em>European Eating Disorders Review<\/em>,\u00a0<em>31<\/em>(2), 303-319. https:\/\/doi.org\/10.1002\/erv.2958\",\"id\":\"b1cd82c4-cad2-4458-97b2-ad5f5beea120\"},{\"content\":\"Pepe, R. B., Coelho, G. S. M. A., Miguel, F. S., Gualassi, A. C., Sarvas, M. M., Cercato, C., \u2026 &amp; Mancini, M. C. (2023). <em>Mindful eating for weight loss in women with obesity: A randomised controlled trial<\/em>. <em>British Journal of Nutrition, 130<\/em>(5), 911\u2013920. https:\/\/doi.org\/10.1017\/S0007114522003932\",\"id\":\"1e950448-46cc-46f3-a631-068295b6ad10\"},{\"content\":\"Tronieri, J. S., Wadden, T. A., Pearl, R. L., Berkowitz, R. I., Alamuddin, N., &amp; Chao, A. M. (2020). <em>Mindful eating, general mindful awareness, and acceptance as predictors of weight loss<\/em>. <em>Mindfulness, 11<\/em>(12), 2818\u20132827. https:\/\/doi.org\/10.1007\/s12671-020-01493-5\",\"id\":\"a6407118-b9ec-42eb-834a-4c1badf16f54\"}]","_wpscppro_custom_social_share_image":0,"_facebook_share_type":"","_twitter_share_type":"","_linkedin_share_type":"","_pinterest_share_type":"","_linkedin_share_type_page":"","_instagram_share_type":"","_medium_share_type":"","_threads_share_type":"","_selected_social_profile":[]},"categories":[2],"tags":[721,720,614],"class_list":["post-6872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kesehatan-dan-gizi-lainnya","tag-emotional-eating","tag-mindful-eating","tag-pola-makan-sehat"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ini Alasan Mindful Eating Berperan dalam Membentuk Pola Makan<\/title>\n<meta name=\"description\" content=\"Sering makan sambil scroll tanpa sadar? 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