Here's How To Lose Weight While Fasting Ramadan

Illustration (Photo: Antara)

JAKARTA - Ramadan fasting has proven beneficial for the health of the body.

But if you want to use the opportunity of fasting at once to lose a few kilos of body weight, here are some tips that can be done:

1. Break the fast with a balanced menu

In Ramadan, the body's metabolism slows down so that the body's energy needs are automatically reduced.

When it comes to breaking the fast, think of it as a regular dinner you eat all year round. After breaking the fast, do not immediately enjoy the food at once, instead, rest, pray, wait a few minutes and then continue eating.

This will give you a perspective on how much food you really need and if you start to feel satisfied, you'll know now's the time to stop.

2. Avoid fried foods

The main factor that turns out to be the reason behind all the weight gain during Ramadan is oily foods.

For years, people avoided eating fried foods in their early teens and 20s, but when age factors play their part and metabolism slows down, that's when weight gain occurs. Fried foods contain high calories and are low in nutrients. There are many healthy options to choose from rather than fried foods that are already typical of Ramadan.

3. Don't miss sahoor

In Ramadan suhoor replaces breakfast. Skipping sahoor is a risky option as you will tend to be hungry throughout the day which will result in overeating during iftar and it is a must avoid to continue the weight loss journey.

4. Reduce sugar

Another major reason for weight gain during Ramadan is sugar consumed throughout the month from sugar-laden drinks and sweets.

The best thing to do is to avoid refined sugars because it is the last thing you need in your body if you aim to lose weight or not gain weight during Ramadan.

Sugar can always be replaced by eating foods rich in natural sugars such as fruits, dried fruits, and honey. A good bowl of fruit salad will not only keep you full but will also be a delicious food that will benefit your body and not lead to weight gain.

5. Limit salt intake

Sodium tends to make the body dehydrated, therefore the best option is to avoid eating foods that contain a lot of salt in them. They tend to make you thirsty and also affect the body's ability to digest and absorb fluids.

6. Plan a thirty-minute workout

During Ramadan, people feel overwhelmed to adjust to the new routine. Lack of hours of sleep also tends to have an impact on the mind and body.

Therefore, it is very important to do some kind of physical activity such as brisk walking or simple exercise that will keep the body active and prevent it from becoming too tired or lazy.

In Ramadan, it's easy to feel lethargic and look for reasons not to do physical activity, but that becomes important, especially when it's a weight loss goal.

7. Control your portion

Portion control is the most important in Ramadan. The essence of the month is to exercise patience and self-control, therefore in terms of food, these two factors should also be considered.

Not eating between suhoor and iftar and then overeating when breaking the fast is not in line with what Ramadan teaches.

Portion control is the best way to ensure that the numbers on the scale do not increase at the end of the month. Eating small portions is always the right idea and also helps one understand how much the body needs.

8. Stay hydrated

Hydration is the most important factor in terms of weight loss. With or without Ramadan, all dietitians around the world stress the importance of keeping the body hydrated to worsen the weight loss process.

At first, it may seem impossible given the length of the fast, but if broken down correctly, it is very easy to meet the criteria of water intake to lose weight. Drinking 2 liters of water per day is enough throughout Ramadan and not only helps detoxify the body but will also keep your appetite away.

Two liters of water equals almost 8 glasses. To parse the water taken, the easiest way is to drink 2 glasses during iftar. It is also advisable to break the fast with water because that's when the body needs it most and helps the digestion of food eaten soon after.

Try drinking 4 glasses of water at the time between iftar and suhoor. The trick is to drink 1 glass an hour. The remaining 2 glasses of water should be consumed during suhoor. Extra drinks such as fizzy and caffeinated beverages do not count as incoming water, so one should be careful with what kind of liquid is taken during non-fasting hours.