Losing Weight During Fasting, The Key Is Not Just Relieving Hunger

JAKARTA - Losing weight during fasting is often considered easier because the eating time is more limited. However, without the right method, weight can actually stagnate or even increase due to excessive patterns of sahur and breaking the fast.

The key to losing weight during Ramadan fasting is not just to curb hunger, but to build a consistent calorie deficit and a more controlled eating habit.

This approach is what a number of participants in the weight loss program at LIGHThouse Clinic have taken. In a 12-week mentoring program, participants are guided by doctors, nutritionists, and psychologists to rearrange eating patterns and improve relationships with food.

One of the participants, Feybe Arsella Manoppo (32), admitted that his weight increased drastically after giving birth in 2024. The increase made him less confident and had difficulty finding the right diet method.

"I have tried various ways, including exercise, but the results are not optimal. When undergoing a program here, I feel that I have finally found the right guidance to lose weight that previously seemed impossible," he said in a press statement, LIGHTweight challenge (LWC) 2025.

In three months, Feybe managed to lose more than 14 kilograms or about 23 percent of his original body weight. His stomach circumference also shrank significantly. More than just numbers on the scales, he felt a new understanding of nutrition and how to choose food consciously.

A similar experience was felt by Herfiena Oshita (37), who previously had a habit of overeating when stressed until his weight reached more than 100 kilograms. This condition has an impact on his mobility and menstrual cycle.

"After losing weight, this change is very noticeable. The activity is lighter and I am more confident. Coaching from nutritionists also helps me understand nutrition, especially before Ramadan so that I don't get hungry when breaking the fast," he said.

Nutrition Program Manager LIGHThouse Clinic, Veronica, emphasized that there are several ways that can be applied so that weight loss during Ramadan fasting becomes more optimal.

"Weight loss is not due to fasting one day, but due to a consistent calorie deficit. Ramadan can be a momentum to build a more controlled eating pattern if it is carried out with the right strategy," he explained.

According to Veronica, during sahur it is recommended to choose foods high in protein and enough fluids to stay full longer. When breaking the fast, it is best to avoid excessive consumption of high-fat and sugary foods. For individuals with gastrointestinal disorders such as GERD, spicy, acidic, and gas-inducing foods also need to be restricted.

Comprehensive assistance is one of the important factors in the success of lifestyle changes. Chief Marketing Officer of the LIGHT Group, Anna Yesito Wibowo, said that the challenge of losing weight is now increasingly complex.

"Many patients come with various backgrounds of problems, not only internal factors, but also environmental influences and nutritional information that is not necessarily appropriate. We try to accompany them so that they can form a long-term healthy mindset and habits," he said.

Ahead of Ramadan and Lebaran, the phase of maintaining weight loss results is a challenge in itself. However, with better nutritional understanding and consistent portion control, the fasting momentum can actually be used as a starting point for a healthier and sustainable lifestyle change.