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Appendices Interviews Interview with: Paulus Iyan Antonius Personal Trainer Gold’s Gym Questions 1. 2. 3. 4. 5. 6. 7. 8.
Is avoiding consuming any fat the best way to lose weight? What is the amount of calories needed per day for men and women? Can’t we eat late at night? How many times should we eat in a day? Is cardio training the only way to burn fat? Does doing a lot of sit-ups help people lose belly fat? Why do some people become fat easily while others not? What is the best way to be on a diet?
Answers 1. No, we should consume good fats instead, and of course physical activities must remain active. 2. Each person has different calories intake per day since each body composition is different one from another, but generally men needs 2500 calories and women needs 2000 calories per day. 3. Yes you can as long as it is low carbohydrates and high fiber. 4. Ideally 3 times big meal, and 3 times light meal. 5. Cardio training is the best way to burn fat, but weight training is as important in increasing muscle performance in burning fat. 6. Sit-ups is to exercise the muscle, it doesn’t have anything to do with burning fat. 7. Because each person has different metabolism, and of course genetic factor plays an important role. 8. Eat food that are high-protein; high-fiber; low carbohydrates every 3 hours, drink plenty of water, and exercise regularly.
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Interview with: Dr. Hindarto Gunawan, MARS Doctor that is incorporated with Ikatan Dokter Indonesia (IDI) Questions: 1. 2. 3. 4. 5. 6. 7. 8.
What is the ideal body weight? Is measuring body weight with Body Mass Index (BMI) accurate? What causes obesity? How much weight is safe to lose per week? Is it dangerous to consume fat? Is sleep important to weight loss? Does eating only one meal per day help people lose weight? What is your recommendation for people who want to lose weight?
Answers: 1. The ideal body weight for men and women can be measured with Body Mass Index (BMI). How you measure it is by dividing your body weight with your height in m2. For example you weigh 70 kilos and your height is 175 cm, hence your BMI is 22.8, which is normal. Underweight is <18.5; normal is 18.5 – 22.9; overweight is 23 – 24.9; obese level 1 is 25 – 29.9; obese level 2 is 30 – 39.9; and obese level 3 is >40. 2. BMI is quite accurate for ordinary people from 17 to 65 years old, although the BMI will overestimate body fat for bodybuilders, pregnant women, or nursing women and underestimate body fat for elderly. 3. Basically obesity is caused because energy IN is more than energy OUT, hence the excess energy will be stored as fat reserves. 4. Ideally it is safer to lose only by half or 1 kilo per week to avoid health risks. 5. Human needs fat as the source of energy, hormone producer, forming cell membrane, etc. It’s dangerous to consume saturated fats because it can increase cholesterol level, increase the risk of heart attack, etc. It is best to replace unhealthy fats (saturated fats) with healthy fats, which can be obtained by eating avocado, olive oil, etc. 6. Yes it is. 7. No, eating only one meal per day will increase health risks; people should eat 5-6 times a day, 3 meals and 2 or 3 snacks in between. 8. To be on a healthy and balanced diet, it is essential to eat healthy, exercise regularly, and also have sufficient rest.
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Name:
Yurika Kalinin
Occupation:
Graphic Designer and Housewife
Age:
26
1. Have you ever done any diet program? Yes, I have 2. How did you get information about the diet plan you did? From books and internet 3. Do you think diet guidebook is effective? Yes, let alone the writer is a doctor, the info will be more valid, and also diet book can be read everywhere, such as the toilet 4. How do you think a diet guidebook should be to be interesting and appealing? Full of explanation, tips, facts, and the book cover should be appealing as well 5. How did you do your diet? I mostly eat vegetable and exercise regularly 6. Which media do you prefer for tips and diet guide? Book, website, campaign, or other media? I prefer book more
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Name:
Grace Tjugiarto
Occupation:
Employee
Age:
24
1. Have you ever done any diet program? Yes long time ago 2. Why did you get on a diet? Because I was a bit overweight and I mostly do diet for cleansing, if I eat too much junk food, I feel very unhealthy and heavy 3. How did you get information about the diet plan you did? From friends, books, and internet 4. Do you think diet guidebook is effective? Very effective, but sometimes I don’t follow the tips strictly 5. How do you think a diet guidebook should be to be interesting and appealing? It should contain helpful tips, popular topics, detailed explanation, and it should be rather cheap and small. 6. How did you do your diet? I eat vegetable, eat healthy foods, reduce carbohydrates, and limit fat intake 7. Which media do you prefer for tips and diet guide? Book, website, campaign, or other media? I think book and friends are my preferred media
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Name:
Erny Hinardi
Occupation:
Housewife
Age:
53
1. Have you ever done any diet program? Yes 2. Why did you get on a diet? I was obese 3. How did you get information about the diet plan you did? From friends, books, and magazines 4. Do you think diet guidebook is effective? Yes, because it contains a very helpful tips 5. How did you do your diet? I sometimes skip dinner, and exercise 6. Which media do you prefer for tips and diet guide? Book, website, campaign, or other media? Book
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Name:
Aura Dewi Supradipa
Occupation:
Public Relations
Age:
25
1. Have you ever done any diet program? Yess before my wedding 2. How did you do your diet? I usually skipped my dinner when I was on a diet 3. Was it successful? It was quite successful I think, I lost a few kilos 4. What is the purpose of your diet? So that my wedding dress would fit 5. Which media do you prefer for tips and diet guide? Book, website, campaign, or other media? Of course book, but website is my second choice 6. Why do you choose the following media? Book can be understood easily, and also it can be carried everywhere. And website is practical, I can easily type and search.
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Name:
Aulya Kartika
Occupation:
Housewife
Age:
28
1. Have you ever done any diet program? Yes, I have 2. How did you do your diet? I never have dinner on weekdays, and only have dinner on weekend 3. Was it successful? Yes, but if I stop my diet I would gain weight again 4. What is the purpose of your diet? To be thinner and look better 5. Which media do you prefer for tips and diet guide? Book, website, campaign, or other media? I prefer book more 6. Why do you choose the following media? Because I can read it anytime if I forget how to, and also it can be read on leisure time
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Name: Rachel Vanessa Age: 20 Occupation: Student 1. Have you ever done any diets before? Yes 2. Are you on a diet now? Not in the moment 3. Why aren’t you on a diet? It’s stressful, especially when you have lots of assignments, because then my stress reliever is food 4. What is your opinion about diet? For me diet means sacrificing appetite, exercise a lot, and make you feel weak. 5. Would you be interested with a diet book that is suitable for food lover? I don’t think it will be that interesting, and I don’t believe that there is such thing
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Name: Rudi Sihaloho Age: 32 Occupation: Manager 1. Have you ever done any diets before? Yes 2. Are you on a diet now? Yes 3. How’s your diet going? It’s pretty successful, mostly skip my dinner and exercise, so I lose quite fast 4. What is your opinion about diet? It’s actually pretty easy to lose weight if I skip dinner, but it also sacrifices my love for food 5. Would you be interested with a diet book that is suitable for food lover? Certainly, it’s very interesting
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Name: Rio Prakoso Age: 28 Occupation: Accountant 1. Have you ever done any diets before? No 2. Are you on a diet now? No 3. Why aren’t you on a diet? Because I love to eat, and diet doesn’t allow me to 4. What is your opinion about diet? I think diet requires great determination, and it’s a difficult thing if you are busy 5. Would you be interested with a diet book that is suitable for food lover? Of course if it works, I will definitely give it a try
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Name: Nova Agustinus Age: 24 Occupation: Banker 1. Have you ever done any diets before? Yes 2. Are you on a diet now? No 3. Why aren’t you on a diet? Because I want to enjoy the life, if I’m on a diet I can’t eat delicious foods 4. What is your opinion about diet? It’s depressing especially if you keep on failing 5. Would you be interested with a diet book that is suitable for food lover? If there is such thing, I’ll give it a chance
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Questionnaire 1. Jenis kelamin responden o Laki-laki o Perempuan 2. Umur responden o o o o o
15 – 24 25 – 34 35 – 44 45 – 54 55 +
3. Tinggi badan responden (dalam cm) Silang angka yang sesuai dengan tinggi anda. Misalnya silang angka 1, 7, dan 5 untuk tinggi badan 175 cm 0
0
0
1 2 3 4 5
1 2 3 4 5
1 2 3 4 5
6 7 8
6 7 8
6 7 8
9
9
9
4. Berat badan responden (dalam kg) 0 1 2 3 4 5 6 7 8 9
0 1 2 3 4 5 6 7 8 9
0 1 2 3 4 5 6 7 8 9
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5. Tempat tinggal responden o o o o o o
Jakarta utara Jakarta selatan Jakarta timur Jakarta barat Tangerang Lainnya:
6. Pekerjaan responden o o o o o o
Tidak bekerja Pelajar Pegawai Wiraswasta Ibu rumah tangga Lainnya:
7. Pendapatan per bulan o o o o
< Rp 1 juta Rp 1 juta – Rp 5 juta Rp 5 juta – Rp 10 juta > Rp 10 juta
8. Apakah anda pernah melakukan program diet yang bertujuan untuk menurunkan berat badan? o Pernah o Tidak Bila jawaban anda adalah tidak, silahkan lanjut ke No. 18 hal. 5
9. Apakah alasan anda berdiet? o o o o
Penampilan Kesehatan dan kebugaran Alasan medikasi Lainnya:
10. Bagaimanakah cara anda berdiet? o o o o o o
Tidak makan pagi/siang/malam Mengurangi porsi makan Menjaga pola makan dan berolahraga teratur Olahraga Hanya makan jenis makanan tertentu Lainnya:
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11. Berapa kalikah anda makan dalam satu hari? o o o o
1 – 2 kali 3 – 4 kali 5 – 6 kali 6+
12. Berapa kalikah anda mengkonsumsi jenis makanan karbohidrat dalam satu minggu? (nasi, pasta, roti, kentang, sereal) Tidak pernah
< 1 kali dalam satu minggu
1–2 dalam satu minggu
3–4 dalam satu minggu
5–6 dalam satu minggu
1 kali sehari
2 kali sehari
3 kali sehari
4+ kali sehari
13. Berapa kalikah anda mengkonsumsi jenis makanan lemak tak jenuh/baik dalam satu minggu? (alpukat, minyak zaitun, minyak ikan, minyak kacang kedelai, kacang-kacangan) Tidak pernah
< 1 kali dalam satu minggu
1–2 dalam satu minggu
3–4 dalam satu minggu
5–6 dalam satu minggu
1 kali sehari
2 kali sehari
3 kali sehari
4+ kali sehari
14. Berapa kalikah anda mengkonsumsi jenis makanan lemak jenuh/buruk dalam satu minggu? (kulit ayam, keju, mentega, es krim, gorengan) Tidak pernah
< 1 kali dalam satu minggu
1–2 dalam satu minggu
3–4 dalam satu minggu
5–6 dalam satu minggu
1 kali sehari
2 kali sehari
3 kali sehari
4+ kali sehari
15. Berapa kalikah anda mengkonsumsi jenis makanan protein dalam satu minggu? (Tempe, dada ayam, telur, salmon, tahu) Tidak pernah
< 1 kali dalam satu minggu
1–2 dalam satu minggu
3–4 dalam satu minggu
5–6 dalam satu minggu
1 kali sehari
2 kali sehari
3 kali sehari
4+ kali sehari
xxxi 16. Berapa kalikah anda mengkonsumsi sayur-sayuran dalam satu minggu?
Tidak pernah
< 1 kali dalam satu minggu
1–2 dalam satu minggu
3–4 dalam satu minggu
5–6 dalam satu minggu
1 kali sehari
2 kali sehari
3 kali sehari
4+ kali sehari
17. Berapa kalikah anda mengkonsumsi buah-buahan dalam satu minggu? Tidak pernah
< 1 kali dalam satu minggu
1–2 dalam satu minggu
3–4 dalam satu minggu
5–6 dalam satu minggu
1 kali sehari
2 kali sehari
3 kali sehari
18. Manakah menurut anda cara berdiet yang paling efektif? o o o o o o
Tidak makan pagi/siang/malam Mengurangi porsi makan Menjaga pola makan dan berolahraga teratur Olahraga Hanya makan jenis makanan tertentu Lainnya
19. Dalam menyampaikan cara berdiet yang sehat dan benar, media apakah yang anda pilih? o o o o o o o
Kampanye Buku Website Broadcast BBM Menyewa personal trainer Seminar Lainnya:
20. Apakah alasan anda memilih media tersebut? Boleh memilih lebih dari Satu o o o o o o o o o
Lebih menarik Memotivasi Lebih jelas Lebih praktis Mudah dimengerti Mudah diakses Dapat dilihat dimana-mana Bisa dibawa kemana-mana Lainnya:
4+ kali sehari
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21. Pernahkah anda melihat media yang berisi tentang cara berdiet? o Pernah o Tidak 22. Apakah media tersebut? o o o o o
Buku Website Kampanye Seminar Lainnya:
23. Bagaimana pendapat anda tentang media tersebut? Boleh memilih lebih dari satu o o o o o o o o
Menarik Memotivasi Biasa saja Tidak efektif Membosankan Buang-buang waktu Buang-buang uang Lainnya:
24. Seberapa seringkah anda membaca buku/majalah/koran dalam satu minggu? o o o o o o
Tidak pernah < 1 kali 1 – 2 kali 3 – 4 kali 5 – 6 kali 7+
25. Seberapa seringkah anda mengakses internet dalam satu minggu? o o o o o o
Tidak pernah < 1 kali 1 – 2 kali 3 – 4 kali 5 – 6 kali 7+
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26. Apakah menurut anda topik mengenai cara berdiet yang efektif menarik? o Menarik o Biasa saja o Tidak menarik
- Terima Kasih -
