Losing weight during Ramadan is one of the most difficult to achieve goals for people on a healthy diet due to consuming different varieties of food of unhealthy and high calories such as processed meat and fried food. So, It’s easier to gain weight as you eat these types every day in Ramadan.
Consuming high calories food is one of the common habits as people think that they should overeat them to make up fasting hours in Ramadan.
However, you can change this habit and focus on healthy food by following the top tips for weight loss through this article.
Table of Contents
1. Reducing Sugar
Reducing sugar intake is a crucial step you should take when you decide to lose weight during Ramadan. Consuming much sugar by eating desserts and drinking sweetened juices and soda drinks means gaining more calories.
Consuming fruit with natural sugar and honey is the best solution for reducing sugar during Ramadan. It helps you feel full so you can lose weight.
2. Don’t Skip Suhoor
Suhoor is a major meal during Ramadan, which you shouldn’t skip and only consume the Iftar meal. Missing Suhoor will increase your feeling of hunger, so you’ll eat more food in the Iftar and gain weight.
But having iftar every day will reduce hunger, and you won’t overeat while breaking fast.
3. Reducing Salt
Reducing salt intake in suhoor increases your feeling of fullness while fasting by regulating the sugar level in your blood and reducing thirst the next day.
Eating a balanced meal in suhoor, which contains protein such as eggs and cheese with whole grain bread will help you limit salt during Ramadan.
4. Overcoming Laziness
Overcoming laziness is one of the top habits you should stick to during Ramadan. Inactivity is one of the bad habits in Ramadan that lead to gaining weight due to lack of mobility.
Try to be active during Ramadan as much as you can by getting enough sleep, performing light exercises, and eating healthy food full of vitamins and minerals that boost your energy.
5. Having a Balanced Iftar
Having a balanced iftar during Ramadan assists you to stay active, keep hydrated, and lose weight. Start with a date when you break your fast, but don’t eat more dates as they are high in sugar.
In appetizers, replace food that is rich in carbohydrates with a small bowl of lentil or vegetable soup. Incorporate vegetable salad with olive oil dressing in your iftar meal.
The main dishes should contain a balanced combination of protein and carbs. On The other side, try to avoid fatty food, which is rich in calories such as fried potatoes.
6. Keeping Hydration
Keeping hydration during Ramadan is one of the crucial factors in losing weight. Drinking enough amounts of water every day reduces calories, boosts fullness feeling, protects from dehydration, and detoxifies the body.
Drinking eight glasses of water is enough to keep hydration. In iftar, drink two glasses of water, and from the iftar until suhoor time, you can drink four glasses. Drink the remaining glasses in suhoor.
7. Working out
Working out for 30 minutes a day a Ramadan is enough to lose weight and keep active. Focus on easy exercises that don’t require much energy such as running, walking, and riding bicycles.
While exercising outside, avoid the sun and hot weather that make you exhausted and lose hydration. Stop working out if you feel tired to keep fasting.
8. Decreasing Processed Foods
Decreasing processed foods like meat products, tinned vegetables, and savoury snacks will help you consume fewer calories and achieve weight loss.
Your daily meals during Ramadan should contain nutritious foods
like seafood, healthy fats, vegetables, fruits, and grains.
9. Praying Tawareeh
Praying Taraweeh daily in Ramadan helps you lose weight. It’s a physical activity that boosts burning calories. Praying 20 rakahs means you burn four calories.
Therefore, you can consider Taraweeh prayer as worship and an activity for losing weight together.
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10. Eating Slowly
Eating slowly in an iftar meal helps you control food quantities. It reduces your appetite, improves digestion, and protects from stomach disorders which happen commonly after eating such as bloating and indigestion.
11. Avoiding Fast Food
Avoiding fast food in iftar meals means you consume fewer calories as fast food rich in fats that increases weight. During Ramadan, focus on homemade food which is healthy and fresh.
12. Avoid delaying Iftar
Delaying Iftar is one of the common habits in Ramadan, but for weight loss, it increases weight due to metabolism slowness, which doesn’t boost burning calories.
Therefore, you should have iftar after hearing the call to prayer, then pray Taraweeh after iftar.
13. Getting Enough Sleep
Getting enough sleep is one of the healthy habits that you should commit to during Ramadan.
Enough hours for sleeping is seven hours. If you sleep less than seven hours, you can make up throughout the day by taking a nap. Under or over-sleeping is one of the potential factors in gaining weight.
Moreover, you can lose weight by following these tips:
- Replace soda and sweetened drinks with natural juices of fruits.
- Watch your weight every day using the scale to know the impact of following a healthy diet.
- Skip snacking after iftar until suhoor.
- Put a plan for losing weight in Ramadan, which contains the number of kilograms you want to lose and the daily calories you need to consume.
- Avoid eating desserts every day and try to make them daily. You can replace them with fresh fruits.
14. Begin Iftar with Date and Water
Begin iftar with dates and water in Islam is a following of the Sunnah of prophet Muhammed (PBUH), but for health, it helps you control your appetite as it reduces hunger and boosts fullness. You shouldn’t overeat dates to avoid high blood sugar.
15.Eating Healthy Suhur
Eating healthy suhoor is indispensable during Ramadan to boost burning calories and fullness. You can add to your meal: boiled eggs, cheese, yoghurt, dried fruits, and walnuts. On the other side, try to avoid starchy and fatty food.
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Conclusion – How to lose weight during Ramadan?
Losing weight during Ramadan can be achieved by following tips that you should commit to.
By having a balanced iftar and suhoor, reducing sugar and salt, doing light exercises for 30 minutes, and eating slowly, you can eliminate overweight.
Following a healthy diet during Ramadan doesn’t only reduce weight but also protects from common health problems like dehydration, digestive disorders, and inactivity.