Overview

The essence of Ramadan is the spiritual and physical practice of self-discipline and self-restraint and not about feasting as we may think. While some people gain weight during Ramadan due to overeating and by making unhealthy food choices, others struggle to maintain healthy body weight. The main reason for celebrating Ramadan should be the practice of religion but it may be a good opportunity for people who want to stay on track and be healthy or lose weight.  Some potential health benefits of fasting may be, maintaining blood pressure, improving heart health, boosting brain functionality, preventing cancer, etc. However, weight loss can be a significant benefit if we are able to maintain a healthy routine during Ramadan.  

Tips to Lose Weight during Ramadan

If you want to lose weight this Ramadan, simply following these steps might help you shed some extra weight:

1.   Consume a Light and Balanced Iftaar

A light and nutritious iftaar will help to keep you healthy and active for the duration of Ramadan. Breaking your fast with dates will provide a boost of energy as they are a quick source of sugar your body needs after a fast. Try to resist the temptation for ready-made meals and instead try to consume home-cooked meals from all food groups, including grains, proteins, vegetables, fruits, lean meat and healthy oils. It is best to avoid deep-fried and oily snacks, desserts and sugary drinks that add up to a lot of calories and replace them with alternative sweets that contain fewer calories. The best way to refresh the stomach is to use fresh fruits as they provide the energy required for the human body to work properly and help in weight loss.

2.  Don’t miss Suhoor

Skipping suhoor for those extra few hours of sleep will only make you hungrier, and lead to overeating in iftaar. Suhoor should be large and satisfying yet healthy enough to provide sufficient energy throughout a day of fasting.  Consume a balanced meal with complex carbohydrates like wholegrain bread instead of refined white bread and a good source of protein such as cheese or eggs. This combination makes you feel full for longer and ensures as table glucose level in the blood, so you don’t get too hungry during the day. 

It is advised to limit eating foods that contain a lot of salt in them during suhoor to avoid feeling dehydrated the next day.  They tend to make you thirsty and also affect the body's ability to digest and absorb fluids.

3.  Avoid the Use of Processed Sugar

The use of processed sugar in sweets and drinks is a major cause of weight gain during Ramadan. Consuming refined sugar would be the last thing you need in your body if you are going on a weight-loss journey in Ramadan. Instead of losing weight, you can quickly gain weight from the processed sugars inside these sweet treats and beverages. When you consume sugary foods, the body breaks them down and metabolizes them quicker, making you feel hungry sooner. It is advised to replace it with brown sugar, fresh fruits, honey and molasses/jaggery.

4.   Plan a Thirty Minute Workout

We often think that due to our fast we should not exercise. However, it is important we keep our bodies moving every day in some way as it helps maintain a healthy weight and lifestyle by burning excess body fat and maintaining muscle mass. During Ramadan, it is very important to do some kind of physical activity as you will be burning more fat than ever on an empty stomach. Depending on your strength, aim for a thirty-minute exercise such as brisk walking or simple exercise. A simple solution is to exercise after two hours of iftaar.  However, it is not recommended to indulge in intense cardio workouts and heavyweight-training exercises while fasting.

5.  Control portion-size

Portion control is the most important in Ramadan. This means eating in small portions but to include all major food groups, like fruit and vegetables, bread, cereals and potatoes, meat, lentils and pulses, dairy foods and healthy fats. Avoid overeating as your body takes about 20 minutes to register that it's had enough to eat. Eating mindfully and listening for when your hunger is actually satisfied puts less stress on your body and gives you more energy than eating huge amounts at one time.

6.   Stay Hydrated

In Ramadan, hydration is the most important factor in terms of weight loss, especially during hotter months.  Drinking enough fluids will not only keep you from becoming dehydrated while you fast, but it will also control your sugar cravings after you break your fast.  However, overdrinking water in iftaar can also disturb your stomach. The best way to drink water between iftaar and suhoor can be:

1. Drink two glasses of water in iftaar.
2. Four glasses of water between the suhoor and iftaar meal.
3. Two glasses of water during suhoor meal.

This proper use of water will help you to burn fats, clear the waste items out from the kidneys, and clean the stomach. Drinking water can help you eat less, and lose weight, especially if you have it before a meal.

Avoid the usage of caffeinated beverages such as coffee, black tea, and soda drinks. However, it would be good to use green tea or herbal tea as an alternative to water as it makes digestion better.

Conclusion

The key to an effective weight loss strategy in Ramadan is consistency while being mindful of what and how much you eat. Consuming a well-balanced diet with all food groups, staying hydrated and keeping active helps with weight loss. Paying particular attention to portion sizes and eating in moderation also helps. Without a balanced diet and workout, your body will not tolerate fasting, and it may result in weakness and low energy.

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