Fasting All Day, Kok Weight Gain? These are the Mistakes that Often Occur

JAKARTA - Ramadan is synonymous with moments of fasting and thirst throughout the day. However, not a few people actually experience weight gain during the fasting period.

This condition often occurs without being noticed because of changes in eating patterns and lifestyle that seem trivial, but have a significant impact on the body's energy balance.

Lecturer at the Faculty of Public Health (FKM) of Airlangga University, Lailatul Muniroh SKM MKes, explained that weight gain during Ramadan is generally triggered by a pattern of consumption that is less controlled during Iftar.

"Many people think that because they fast all day, they are free to eat anything when breaking the fast. In fact, excessive consumption of high-sugar and high-fat foods actually triggers calorie accumulation," he said.

The menu for breaking the fast, which is dominated by fried foods, sweet drinks, and foods high in simple carbohydrates, makes the calorie intake jump in a short time. The body, which has previously adapted to the fasting condition, will store the excess energy as fat reserves.

In addition, the habit of eating large portions during breaking the fast and continuing after tarawih prayers is also a trigger factor. This pattern unknowingly resembles revenge after holding hunger, so that the total daily intake actually exceeds the usual day.

"In addition to the type of food, the increased frequency of eating at night also has an effect. If it is not balanced by physical activity, excess energy will be stored as body fat," he added.

Another contributing factor is the decline in physical activity. Some people reduce exercise on the grounds that they are tired during fasting. In fact, light activities such as walking or stretching are still important to keep the metabolism active.

Lack of sleep can also worsen the condition. Changes in rest hours during Ramadan affect hormones that regulate hunger and fullness, so a person tends to eat more.

"Lack of sleep can disrupt the hormones leptin and ghrelin that regulate appetite. As a result, hunger increases and self-control over food becomes more difficult," he explained.

To prevent weight gain, he suggests breaking the fast with a reasonable portion and prioritizing balanced nutritious foods. Start with water and fruit, limit fried foods and sugary drinks, and keep doing light physical activity as simple steps that can be implemented.

"Fasting should be a momentum to improve lifestyle patterns. If it is lived wisely, Ramadan can actually help keep body weight stable."