Some consider the month of Ramadan an opportunity to indulge in eating favorite foods and delicious sweets in abundance, as the least they deserve after a day of fasting.
On the contrary, Ramadan can be the perfect opportunity for a new healthy start that your body craves, and if you want to maintain your weight in Ramadan, you should simply follow these simple tips that will help you lose weight easily.
Six tips not to gain weight in Ramadan:
While it may seem an impossible task with the long hours of fasting this year, hydration is key to losing weight this Ramadan, and drinking enough fluids will not only prevent you from becoming dehydrated while fasting, but will also control sugar cravings after Iftar. You can drink two liters or eight cups of fluids per day.
Keep in mind that caffeinated drinks such as coffee or black tea do not count and it would be best to avoid these drinks. Instead, herbal teas are a great alternative to water and may help with digestion.
Eat light and balanced Iftar
In Ramadan, your metabolism slows down and your energy needs decrease. Iftar is not supposed to make up for those hours you went without food. Try to forget that you haven’t eaten all day and imagine that you are sitting down for dinner.
Break your fast with dates because it is a quick source of sugar that your body needs after fasting, then eat a small amount of soup, then a mixed vegetable salad and reduce the amount of olive oil in the dressing. Avoid all other appetizers, including those rich in carbohydrates.
When you finish the appetizers, it is important to take a break, so as not to exhaust your digestive system, and you can pray or walk five minutes, then resume your meal, choose only one main dish, avoid fried dishes, and make sure that it is balanced in carbohydrates and protein, and most importantly control the quantity.
Don’t miss Suhur
It is true that eating hours are very limited, but that does not give you an excuse to skip Suhur, the pre-dawn meal. Because skipping Suhur will make you hungrier the next day and you will end up overeating in Iftar.
Reduce your salt intake
When choosing food for Suhur, make sure it is limited in salt to avoid feeling thirsty the next day, and it should consist of complex carbohydrates such as whole grain bread rather than white bread.
It should contain a good source of protein such as labneh, cheese or eggs, and this combination will ensure that you get a stable level of glucose in your blood so that you do not feel hungry the next day.
Fasting is not an excuse for us to sleep all day or be lazy, and during Ramadan you should maintain your usual daily activity level to some extent.
Remember that you’ll burn more fat than ever on an empty stomach, and after breakfast, aim for 30 minutes of vigorous exercises a day that you can do from home like burpees, lunges, sit-ups, and squats.
Avoid processed sugar
It seems that the first reason for weight gain in Ramadan is not the food you eat at Iftar, but the sugar you consume from Ramadan drinks and sweets, and in Ramadan try to challenge yourself to eat only natural sugar such as fruits and dried fruits.