Many sisters have requested that I write up a blog on how to lose weight during Ramadan. So here it is, and please do keep in mind that the following is based on my own personal experience.
I am aware that many tend to put weight on during Ramadan, and I believe this is due to metabolism slowing down (as it does if you don’t eat regularly), and also due to eating the wrong foods. In the following, I will be briefly outlining the different ways in which you can lose weight during the holy month of Ramadan.
DURING THE FAST:
So lets be honest, many of us spend the days sitting either reading Qur’an, or some of us even spend much of the day sleeping. It is VERY IMPORTANT that you dedicate at least 30 minutes of exercise! Did I say exercise during the fast? YES.
Personally, I found that working out at 10/11am was the best time, as you’ve just woken up and as you’ve had a good suhoor (which I will discuss later), you’re not lacking in too much energy to work out at that time.
I used to do 30-45 mins at least 3 days a week, it would consist of a light cardio workout, and the rest would be workouts with weights. Yes, the need for water will bother you in the beginning, but once you get used to it, it’s fine.
So, you’ve been literally starving all day and it’s time to break your fast. Here’s what I found helped me lose weight:
- TRY to drink as much water as possible between iftar and bed time
- Don’t break your fast with MILK and dates. Break it with WATER and 1 or 2 dates.
- Stay away from white carbs (Rice, pasta, bread etc)
- Eat foods that are high in protein and if you are to eat carbs, be sure that it is BROWN and only a hand full of it (of rice for e.g.).
- Stay away from anything that’s been deeply fried
If you can, try not to eat ONE big meal, it is better for you to have lots of small meals as this would help speed up your metabolism. So eat lightly for iftar (if we’re honest, we all know you’re full after a spoon full of whatever you’re eating), and then after Taraweeh eat some more good small meals.
BE SURE TO EAT WITHIN YOUR CALORIE INTAKE!! (Or download “ultimate food value diary” to help you count what you’re eating)!
If you attend the Masjid, try and walk to the Masjid rather than by car or by bus (With your Mahram obviously).
Many of us tend to stay awake all the way up to Suhoor time. If you’re taking part in Ibaada, I respect that but…you need to be up at 9am tomorrow morning to do your work out. Try and organise your time to fit in both Ibaada and fitness!
Personally, I found that sleeping not long after Taraweeh and then waking up for suhoor/fajr worked for me as I need at LEAST 6 hours of sleep a night. It is important to consider how much sleep YOU need, as everyone is different.
This (for me) was the easiest bit because I don’t really like to eat when I’ve just woken up. So if you’ve been awake up to this point, this is probably going to be harder for you.
What to eat for Suhoor:
- Weetabix with fruit (SKIMMED MILK (YES, THE RED LID/ or almond UNSWEETEND MILK)
- A Banana with some other fruits
- ONE piece of brown bread with low fat cheese (if you must)
- Protein shake made with water of skimmed/almond milk (water is better)
- Boiled eggs
Eating foods with slow energy release at this time is highly advised, especially if you’re working out in the morning. I personally felt that Weetabix or a protein shake was good for me, and genuinely helped me feel less hungry the next morning.
PLEASE do not eat any curries or anything like that at this time, unless you really want to put weight ON. Again, during this time it is VERY important to drink as much water as possible! I used to drink at least 500mls.
That’s the advice I have for you sisters at the moment. Insha’Allah I will be posting a lot more on this topic on twitter (@_Tips4Sisters_) soon insha’Allah.
REMINDER: Ramadan is for Ibaada yes, but when you find yourself lazing around - GET UP and go for a walk or do something. Laziness is what will get you no results!
I hope everyone has a great Ramadan insha’Allah, and I hope we benefit from it both spiritually and physically!
[Please share with another sister :D]