12 Secret Tips To Lose Weight In Ramadan

Happy blessed Ramadan to all my Muslim readers. It’s that holy month of the Islamic year again where we will be fasting for long hours and worship, and taking care of health is also worship. This is the perfect time to make significant changes to your lifestyle by losing weight. During fasting your metabolism will slow down, so it’s very crucial for you to eat right to get enough energy but don’t overdo it. Let me tell you one secret! Fasting in Ramadan is similar to intermittent fasting. Isn’t it amazing? But make sure your intention of fasting is for Only Allah not for weight loss. Let’s spill the tea on some of the healthy tips to lose weight in Ramadan and make the healthiest choice for suhoor and iftar. Or you can say these are the effective strategies which help to manage your weight. 

• Don’t Skip Your Suhoor

Let’s start with suhoor, as we all know that breakfast is an essential meal just as you shouldn’t have to skip your suhoor. You can take complex carbohydrates or low-fat cereal during Suhoor. Prioritize having a handful of dry fruits and some proteins like egg, fish, or chicken along with low-fat curd. This will help regulate blood sugar levels in your body. Suhoor plays a significant role in how you behave throughout the day. So, these nutrients keep you feeling full for a whole day and reduce cravings for the long day. 

• Open Your Fast Mindfully

Most of the people in a hurry eat heavy meals or processed food in iftar or love to eat fried/oily food which causes acidity and indigestion problems. So make sure when you are opening your fast opt for some fruits or other high-fiber foods like beans, lentils, or whole grains that are packed with nutrients. If you love soups then why not have some on iftar? Opt for broth-based soup which is the best low-calorie option. Or you can add simple carbs to your iftar meal to complete the healthy balanced day and provide a healthy feeling of fullness. 

• Stay Hydrated 

Traditionally our iftars are incomplete without sugary drinks or milkshakes. But if you want to lose weight then you have to skip them and only have water. Unlike sodas and these types of sweet juices, water has no calories. Then what are you waiting for? Try to drink as much water throughout the night (after sunset) to avoid dehydration for a whole day. Drinking water helps your body release stored fat faster, which can aid in weight loss and make a healthier choice for your weight loss journey. You can also have some unsweetened herbal teas or low-fat milk in suhoor but the best option is just water! 

• Fasting and Exercise 

How to lose weight in Ramadan by exercise? If you think that only a diet plan can help you lose weight then you are wrong. You should try your level best to maintain your physical fitness by opting for some healthy exercise that won’t affect your fasting and lower body parts. As we all know it’s similar to intermittent fasting, studies believe that if you exercise during intermittent fasting along with a diet plan then fat mass loss is more likely to increase. Aim for at least 30 minutes of low-intensity exercises like walking or yoga before suhoor or during the fast.

• Walk As Much As You Can 

After eating healthy food in suhoor and iftar we must walk to digest all the food. It’s a very bad habit of many people that they immediately lay down after eating suhoor, resulting in various gastrointestinal diseases. I suggest you walk for fajr prayer to the masjid which is at least 15-20 minutes away from your home. 

Same as after Iftar, when we eat different foods, our body needs a break to digest. Studies reveal that light physical activities like walking are essential to keep you fit and healthy during Ramadan. Otherwise, there is a high risk of increasing obesity issues. 

• Practice Portion Control

Usually at Suhor people eat too fast because of limited time. But it affects our digestive system and sometimes causes food choking. Same as in iftar, after a long day of fasting, it is very easy to overeat and not chew properly. Opt for smaller plates, take your time to chew your food thoroughly, and savor each bite. So, break your fast slowly, and eat until you are fully satisfied, not stuffed. It is one of the secret and easy tips to lose weight in Ramadan. Just keep in mind not to force yourself to eat larger portions if you are feeling very hungry, especially when your favorite food is there. 

• A Balanced Diet: Best Tips To Lose Weight In Ramadan 

If you want to lose weight in Ramadan then it is necessary to add a completely balanced diet to your meal suggested by your nutritionist. Only normal fruits and veggies are not enough to keep you fit, you should add some protein-rich foods like eggs, salmon, and dates, extra fibers to flush out toxins in the form of cucumber and avocados, water-based fruits like watermelons, lemon, and many more. If you don’t follow your balanced diet along with a light workout you’ll not be able to manage your fasting. Your body gets weak day by day and has no energy left. You need to focus on fasting as well as dieting. 

• Reduce Salt Intake

Salt, A flavor friend that can turn into a healthy foe! During Ramadan, with a long fasting period, excessive salt can lead to various unwanted side effects like bloating, water retention and increased thirst. A very salty diet can also lead to constipation and heartburn which irritates your whole day. Limit processed foods, fried food and try not to add too much salt to your cooking to avoid feeling heavy or lethargic. Be mindful when you are eating salty meals so that you can enjoy flavourful meals during Ramadan. What do you think, salty satisfaction or silent wrecker? You decide.

• Sweet Alternatives

Limit sugar intake in your meals! Some people like me also have experienced sugar cravings after breaking the fast. And to overcome this craving we often had sugary syrups which are traditional drinks in Ramadan in almost every house, juices or desserts. You don’t have to say no but if you want to stay slim and fit in Ramadan and after Ramadan, then you have to limit sugary foods. Instead of artificial desserts opt for natural fruits like dates( in moderation), melons, or some berries as they are low in calories but are very healthy. You can also try some amazing recipes of healthier sweet treats that are made of dates, dried fruits, and some nuts. 

• Post-Fast Snack Strategies 

Are you one of those who don’t sleep before suhoor, Watching TV and waiting for suhoor? So there will be a high chance of post-fast snacking. There is much more time between Iftaar and Suhoor. How to lose weight in Ramadan when you have a late-night eating habit? If you feel hungry after iftar then go with the small, protein-rich snacks like Greek yogurt with berries, strawberry smoothie with low-fat milk and no sugar, or a handful of mixed nuts. This can help curb late-night snacking and fulfill your desire of craving. 

• Spice Up Your Ramadan

I’m not talking about chilies or extra spicy foods. Some healthy spices like cinnamon, turmeric, and cumin help to maintain health and are a secret tip to lose weight in Ramadan. These types of spices not only add flavor to your meals but also have potential health benefits. You can have cinnamon and turmeric tea with a savory touch of lemon in suhoor or after iftar, which helps regulate blood sugar in the body. This will help in digestion as well as improve metabolism. 

• Prioritize Sleep

Appropriate sleep is essential for a healthy life and a prime tip to lose weight during Ramadan. Take time for yourself and aim to sleep for a maximum of 7-8 hours at night. This will regulate hormones that influence hunger and metabolism. But this tip is recommended for only 20 days of Ramadan. Because the last Ashra(10 days) of Ramadan are the nights of worshiping and praying to seek forgiveness from Allah Almighty, as one of them was Laylatul Qadr. You can sleep during the day or whenever you have time to achieve your fitness goal. 

The End

Some people might think that losing weight in Ramadan is just a myth, but trust me guys it is possible with a balanced diet plan and healthy lifestyle. Fasting not only teaches us discipline and self-control but also reminds us how fortunate we are with the blessings of Allah Almighty. You can stay away from bad habits like overeating or eating unhealthy food by doing fasting. Remember Ramadan is a time of spiritual reflection, not just physical transformation. So make a good decision about food and focus on eating healthy while worshipping and praying to Allah Almighty.