Managing Weight Loss in Ramadan: A Step-by-Step Guide
Table of Contents
In this blog post, we will explore ways of managing weight loss goals during the holy month of Ramadan. Taking care of your health and fitness, especially during a period of fasting, can be challenging but with the right approach and mindset, it is achievable. Read on to see strategies and tips for a successful weight loss journey during Ramadan.
Ramadan = Discipline
Weightloss = Discipline
So Ramadan = Weightloss
Understanding Caloric Needs and Meal Planning
During Ramadan, it’s crucial to be mindful of your caloric intake and plan your meals accordingly.
At sahoor we try to eat a lot so we don’t hungry during the day but this is a myth. No matter how much or how little you eat, you will experience hunger pangs for about 15 minutes around noon. So take a sensible approach and watch what you eat.
Sahoor
Before you go to sleep, prepare a jug of drink for your sahoor. Put about four glasses of water in the jug, add 1 tablespoon of Chia seeds and some ginger pieces or lemon slices and let it infuse for a few hours. When you wake up for sahoor, drink one glass, then after you make ablution drink one glass. Read tahajjud and drink one glass.
Now prepare your food. Let’s compare the calories that we usually eat to the calories we can eat if we make smart choices.
The usual food choice | Smart food choices | ||
Food | Calories | Food | Calories |
1 Paratha | 350-500 | 1 small wholewheat chappati | 120 |
Curry | 400-500 | 1 egg omelette with veggies | 100 |
Pheni (fried vermicelli ) In milk with sugar | 360 | 3 Tbsp yogurt with fruit | 150 |
Tea with sugar | 100 | Tea(no sugar) | 60 |
Total calories, approx | 1300 | Total calories, approx | 430 |
Drink a glass of plain water just before you close your fast.
Iftar
It’s very easy to overeat when you break your fast. Let’s look at how many calories we normally eat at iftar and how we can reduce this by making a smart choice.
The usual food choice | Smart food choices | ||
Food | Calories | Food | Calories |
1 date | 14 | 1 date | 14 |
2 glasses of a sugary drink | 320 | 1 small samosa | 75 |
4-5 Fried pakoras | 400 | 1 pakora | 75 |
1 large samosa | 252 | Small bowl channa chaat | 100 |
Channa Chaat | 200 | A small bowl of fruit chaat | 100 |
1 dahi bhalla | 200 | Lemon/mint drink with chia seeds | 80 |
Fruit chaat with sugar or juice | 140 | ||
Tea with sugar | 100 | Tea(no sugar) | 60 |
Total calories, approx | 1626 | Total calories, approx | 504 |
This is on the lower end of the spectrum; most of us end up eating way more than this!!
Dinner
Now the damage doesn’t end here!
After devouring approximately 1626 calories, we pray Maghrib and then eat dinner. Let’s see what usually happens here and how we can make smarter choices.
The usual food choice | Smart food choices | ||
Food | Calories | Food | Calories |
2 roti | 240 | 1 small wholewheat chappati | 120 |
Or 1 naan | 300 | 3 Tbsp curry with little | 250 |
oil | |||
Curry | 400-500 | Or 2 kebabs | 250 |
Dessert | 500 | Salad | 50 |
Total calories, approx | 1100 | Total calories, approx | 420 |
The naughty numbers in blue add up to 4026 calories!!
The good numbers in red add up to only 1354 calories!!
Suppose you need 1400 calories/day to lose weight but you have taken
4026 – 1400 = 2626 calories extra!
There are 7700 calories in 1 kg of fat.
So if we consume 2626 calories more than we need every day then in three days we will gain 1 kg.
In one month we will gain 10Kg.
By eating smartly you can stay within the limit and consume 1354.
Notes
If you really want some dessert then eat one date!
Avoid eating rice because it causes bloating especially when we are drinking a lot of water in a short time.
Don’t drink anything milky after iftar because digesting takes 2-3 hours.
If you feel hungry after taraweeh then eat a handful of nuts.
Incorporating Fat-Burning Exercises and Additional Tips
In addition to meal planning, try incorporating fat-burning exercises into your routine. These exercises, along with a balanced diet, can accelerate your weight loss progress.
You can burn between 100-200 calories by walking briskly for 30 minutes, depending on your weight.
Choose a time that suits you best. Just before iftar or just before sahoor is a good time because then you can eat and drink afterwards.
Adapting to a Different Routine in Ramadan
During Ramadan, our daily routines and eating habits change significantly. I discussed the importance of adapting to this new routine by making smart choices when it comes to meals and snacks. By being mindful of what you eat and staying active, you can navigate through Ramadan while still focusing on your weight loss journey.
Conclusion
Managing weight loss goals during Ramadan requires dedication, planning, and a positive mindset. By understanding your caloric needs, incorporating exercises, and making conscious food choices, you can achieve your desired results even during fasting.
Make sure to place healthy choices on the table because you’ll be selecting your food from what’s available. Remember to listen to your body, stay consistent with your routine, and seek professional advice if needed to ensure a healthy and successful weight loss journey during Ramadan.
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