Weight loss: How to lose weight during Ramadan

During the holy month of Ramadan people fast from sunrise till sunset. After almost 12 hours, when people break their fast, they tend to overeat, which has a close association with weight gain. Doctors and health experts recommend avoiding high fat foods to break the Ramadan fast for several health reasons. Studies suggest that people who observe fast end up gaining weight at the end of the Islamic holy month. By making some simple tweaks in the daily routine, a person can easily lose weight and maintain their healthy body weight during this period.

Refraining from food and water all day long can make you feel tired and weak. Consuming sugar in the evening can give you instant energy but can leave you sluggish after a while. Sugar is also high in calories and overdoing it can make you gain weight. When you are breaking your fast be mindful of the quantity of sugar you take.

Instead of indulging in sugary delicacies and fried foods, opt for a more balanced meal in your diet. Foods rich in fiber like veggies, fruits and complex carbs can keep you fuller for a longer time. Add more of them to your diet to stay fuller and prevent overeating. Healthy foods are also low in calories and will help to maintain healthy body weight.

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When you break your fast in the evening, do not just hurriedly gulp the food. Slow down, take small bites and enjoy every morsel. When you eat fast your brain cannot recognise when your stomach is fuller, as a result, you end up eating more than normal. Chewing slowly and relishing every bite gives the brain time to recognise the sign of fullness.

When you break your fast during iftar do not eat all the food at once. Have a small meal when breaking the fast, then have your dinner one or two hours after that. If you eat all at once, you may end up consuming more calories than normal. Also, make sure your dinner is well balanced with the right proportion of fat, carbs, protein and veggies.

To compensate for the 12 hours of fasting try to drink more water afterwards. A person needs to drink at least 2-3 litres of water a day; try to compensate for this during the non-fasting period. Lack of water intake can also make you feel famished at the end of the day. Water is also essential to flush out toxins from the body.

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Do not immediately go to bed to lay down on the couch all evening after breaking your fast or having dinner. It is best to move a bit to burn calories and avoid fat accumulation in the abdominal area. Moving a bit after breaking the fast can also help to digest the food and prevent bloating.