Ramadan is a blessed month for Muslims and also a chance to boost the immune system. Muslims refrain from drinks and food from sunrise to sunset. People with obesity and overweight issues need a plan to work out, but 13 to 15 hours long fast does not allow you to exercise or workout due to low energy if you don’t follow a healthy diet plan.
Ramadan is a time to sacrifice your desires for the sake of ALLAH but let us help you learn that fasting brings incredible benefits to your life. What are the benefits of fasting?
- Prevent obesity issues
- Lower inflammation
- Improve your system and support weight loss
- Improve physical fitness
- Boosts cognitive performance
- Lower the risks of metabolic diseases
There are some other potential health benefits regarding fasting, such as maintaining blood pressure, improving heart health, boosting brain functionality, preventing cancer, etc.
Your mind may also not concentrate on daily tasks because it needs a proper diet plan that you can follow in Ramadan to stay healthy. In this article, you will learn about the techniques that will help you to reduce your weight during Ramadan.
People often ask:
How Long Do You Have To Fast Before You Start Burning Fat?
Here, I would like to share my own experience of how 12 to 16 hours long fasting helped me to burn fats.
Research has also proved the fact that both Ramadan fasting and intermittent fasting have many similar benefits but here you can find the difference between them in the following section.
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Ramadan Fasting Vs. Intermittent Fasting
If you are looking for a detailed difference between intermittent and Ramadan fasting, you are wrong because there is only one difference, Spirituality.
Most of the benefits are similar in both practices, but in intermittent fasting, a person may drink water from time to time.
In both fasts, you need to practice only reliable ways to work out to avoid any side effects on your body.
It’s time to throw some light on the technique for weight loss during Ramadan but before we start, learn about the best time to work out without being affected.
Best Time to Work Out During Ramadan
During or after your fast, you should make sure before choosing the time and workout for your upper-level body. Studies say that lower body exercise can drop your blood pressure.
Here Find Out When You Can Exercise in Ramadan:
- 90 minutes before sunset
- Between 3 am and 4 am
- After evening meal
- Between 11 pm and 2 am
Let’s explore about 7 proven ways how to lose weight in Ramadan:
Weight Loss Tips in Ramadan
1. Increase your Walking Period
I prefer to walk for Fajr prayer because we all eat healthy food that needs to be digested. Many people just lay down after Suhoor and do not walk at all which results in gastrointestinal diseases. We must go for a walk or choose a Masjid that is at least 20 minutes away from home. You should follow this practice after the evening meal too. After breaking fast, you may eat different foods, and now, it takes a break for digestion. Studies show that light physical activity like walking can help you to stay fit in Ramadan, or it might be possible that you may develop obesity issues.
2. Consume Light Foods at Iftar
Fried food for iftar isn’t a healthy choice at all. You need to focus on your fitness and always prefer light food for iftar. Eating a lot in the evening meal will not give you the energy to go running. Make sure that you prefer a banana or other light food items.
However, pregnant women should be careful about their nutrition if they are fasting. Read more about additional tips for fasting in pregnancy.
3. Exercise Regularly and Prefer Digestible Food
If you think that only exercise can help you, you are wrong. You should try your best to maintain your physical fitness in Ramadan by having a healthy diet plan in iftar. During Ramadan, you need to ask your trainer for exercise that can keep you fit and will not affect your lower body parts.
4. Always Do Pre Suhoor Work Out
Ramadan weight loss plan does not start from the very first day of this month. You need to practice working out before Ramadan. Work out for 30 to 40 minutes, and it makes you drink water more and more. In this way, your body will get dehydrated, and you will not feel thirst the rest of the day. It is the best way and time to work out in Suhoor and allow you to lose weight in Ramadan.
5. Golf – A Play to Keep you Fit
In Ramadan, it is crucial to walk for at least 15-20 minutes, or it can affect your physical fitness. You should play Golf as it is an interesting game plus you will not need an extra workout to get the ideal weight. Fasting brings many health benefits, but if you combine fasting with some sports then it can make your dream come true about desired weight.
6. Plan Work Out with Friends
Meeting with friends is my favorite time, and I always suggest people spend some quality time with their close friends. You can ask them to come and work out together before iftar. In this way, you and your friends get motivation from each other, and you can share food when the iftar comes and also can create some great memories.
7. Eat Balanced Diet to Lose Weight in Ramadan
Only veggies and fruits are not enough for your iftar plate, but you should consider oatmeal, proteins, and more water, such as salmon and asparagus, brown rice, etc.
Without a balanced diet and workout, your body will not tolerate fasting, and it may result in weakness and low energy. You need to focus on different facts while fasting to lose weight during Ramadan, such as proper workout, plenty of water in Suhoor and Iftar, exercise at best times, use of herbs, quality of sleep, etc.
You can also discuss with the best nutritionist what foods you need to eat if you have any health condition.
8. Avoid Fried and Processed Foods
Gaining weight instead of losing during Ramadan?
Well, fasting can help to reduce weight but eating processed or fried foods at iftar can make it impossible.
Aging slows down your metabolism that leads to weight gain. You should avoid fried foods that can result in weight gain. When you eat a healthy diet at Iftar while fasting in the whole month, it will help you lose weight during Ramadan.
9. Limit Sugar Intake
You may drink laal sherbet at iftar that can result in weight gain. Some people like me also experience sweet cravings while breaking the fast, but we all need to limit the sugar intake if the aim is to stay slim and fit. You can also fulfill your sweet cravings with some fruits, such as papaya, bananas, etc., that are low in calories but rich in nutrients.
Do you know how many times you need to work out to lose weight in Ramadan?
According to studies, you should not exercise consistently in Ramadan but go with 3 to 4 times a week.
Final Words!
You may find hundreds of Ramadan weight loss tips online but follow only the proven techniques to get the health benefits of fasting.
We have come up with the 7 proven ways how to lose weight in Ramadan because it is the best opportunity that boosts your immune system and gets desired weight.
