How to Stay Healthy and Lose Weight During Ramadan

Ramadan, the 9th month of the Islamic lunar calendar, is a sacred time of fasting and spiritual development for the Muslim community. It is considered a Holy Month, during which Muslims give up food, drink, physical intimacy, and all types of immoral activities. According to statistics, an estimated 2 billion Muslims around the globe fast during Ramadan. A question often arises: do people lose weight during Ramadan?

One would think that avoiding food and drink for most of the day would cause significant weight loss; however, for many, the opposite is true. A study revealed that 59.5% of people reported an increase in weight after Ramadan. Maintaining physical health is necessary to avoid unwanted weight gain as this can lead to obesity and diseases. This article discusses some effective tips and insights to achieve weight loss during Ramadan.

Understanding the Basics of Fasting

During fasting, when food intake is stopped, the body uses stored glucose as a source of energy. When this runs out, the body switches to stored fat and begins to break it down, and during this process fat loss can occur and metabolism can be regulated.

Aside from this, by fasting, the body’s response to insulin is enhanced and blood sugar levels are dropped which reduces the risk of type 2 diabetes.

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Planning Balanced Meals for Suhoor and Iftar

It’s important to take care while eating during suhoor and iftar and to eat healthy food so the body can benefit and weight loss can be achieved. Suhoor is essential and should not be skipped as it provides the energy needed to get through the day. A balanced suhoor will include carbs, proteins, and healthy fats.

For iftar, again, balanced meals must be ensured and unhealthy ones avoided. Generally, people tend to overeat after a whole day of fasting and indulge in fried and oily foods. These contribute to weight gain and negatively impact the body as a whole. Instead, consider opting for options like  grilled chicken and fish for protein, and whole grains like brown rice for carbohydrates.

Portion control is advised and one way this can be done is by using smaller plates as this will limit serving sizes. By doing this you’ll be able to achieve weight loss during Ramadan. After following these dietary guidelines, consider calculating your Ramadan weight loss before and after the month. 

Staying Hydrated

Ensuring adequate water intake during non-fasting hours is essential for the upkeep of overall health. Proper hydration regulates body temperature and supports the digestion of food. Also, since we cannot drink water while fasting, it’s good to ensure hydration during suhoor as this will prevent dehydration and dizziness during the fast.

Breaking the fast at iftar with water can also prevent overeating by filling the stomach and leading to weight loss during Ramadan. In the non-fasting time, aim to drink an appropriate amount of water and also eat foods like cucumbers and watermelons as they hold high water levels.

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Incorporating Physical Activity

Exercising during Ramadan can be a useful way to both lose weight and improve overall health. Exercising improves mood and boosts energy levels through the release of endorphins. For diabetic individuals, regular exercise is suggested to aid digestion and manage weight.

The best times to exercise during the month of Ramadan are before Suhoor or after Iftar. This is because exercising after Iftar allows you to utilize the energy of the food and drink while doing so before Suhoor is a way to kickstart the metabolism.

Light to moderate exercise is recommended, meaning activities like walking, yoga, or weight lifting because these are unlikely to cause dehydration. While exercise can be done during the fast, fatigue and dehydration may occur.

Avoiding Unhealthy Foods and Habits

Many people put unhealthy meals on the table during Suhoor and Iftar times. Foods that are high in sodium, sugar, and deep-fried items are common. These are unsuitable for the body in the long term, and as the month consists of 30 days. They may prevent weight loss during Ramadan.

To deal with sugar cravings, take natural sources like fruits instead of desserts. The same applies to foods, meaning opt for whole foods rather than processed ones. There is also the problem of late-night cravings that arise in Ramadan after the meal of Iftar. Ensuring a properly balanced Iftar that gives you all the essential nutrients will allow you to combat these.

Listening to Your Body

Your body is quite adept at telling you what it requires, be it food, water, or sleep and one way to stay healthy is to listen to it. What this means is to give attention to hunger and fullness cues when it comes to food. Hunger can be identified by a growling stomach and lightheaded feelings, signaling the need for nourishment. During Ramadan, balancing meals and exercising with fasts. It might prove to be challenging, especially if your body is not used to this. Adjust the intake of food and lower exercise if this seems to be the case.

Conclusion

So, do people lose weight during Ramadan? It’s possible, but only if we focus on our eating habits as well as other factors like exercise, hydration, and sleep. By following the guidelines discussed in this article, you and your family can maintain your health. A large number of people in Pakistan await surgical and medical treatments and your Ramadan donation can heal their lives. Give your Zakat and Sadaqah through Transparent Hands to make quality healthcare accessible to the needy.

Read More:

Can Diabetics Fast During Ramadan? 

Rules for Fasting in Ramadan