How to Lose Weight in Ramadan

/ Ramadan 2022

The blessed month of Ramadan is upon us and unlike the past two years, Ramadan this year will feel more normal, due to lesser pandemic caused restrictions. Fasting brings incredible benefits to your life. Some benefits of fasting include: the prevention of obesity issues, lower inflammation, weight loss, improved physical fitness, boosted cognitive performance, and low risk of metabolic diseases. Other benefits include: maintaining blood pressure, improving heart health, preventing cancer, etc. Ramadan may be a chance for you to indulge in your favorite foods with your family. On the other hand, it can also be the perfect opportunity for the new healthy beginning your body has been craving. If you’re inclined towards the latter, this article will provide some great ways to lose weight in Ramadan and look perfect for Eid.

1.     Work out and we’ll tell you when.

This may seem like an impossible task but trust us, it will just speed up the entire weight-loss procedure and you’ll be seeing results in lesser time. During or after your fast, you should make sure before choosing the time and workout for your upper-level body. The ideal times to work out are: 90 minutes before sunset, between 3 am and 4 am, after the evening meal, and between 11 pm and 2 am.

2.     Walk if you cannot work out.

I prefer to walk early in the morning because I have an empty stomach and I burn more fat. It also gives me a refreshing start to the day. In Ramadan, you can choose to walk right after Fajr prayer or sometime after opening your fast depending on what suits you best. Even 30 minutes of brisk walking does wonders.

3.     Track what you’re eating.

Just because it’s Ramadan doesn’t mean you should suddenly change your diet. If your goal is to lose weight and burn fat, you should try your best to eat the same quality, quantity, and ratio of food that you would regularly on your weight loss or fat loss diet. If your goal is to lose weight, you need to monitor your daily calorie intake. This is even more important during Ramadan when it’s very easy to over-eat calorie-dense foods during Iftar – especially when you’ve gone all day with no food or water.

4.     Plan your meals beforehand.

What’s the key to any successful weight loss journey? Planning and organization of course! Ensuring that you have all your meals planned and prepared in advance means you’re far more likely to stick to your diet plan, which ultimately decreases the risk of gaining back the lost weight. If you leave your meals to chance and just grab something when you’re hungry, you’re more likely to make bad food choices when Iftar comes around. I understand that after a full day of fasting, it’s easier to just gorge on the kinds of foods that taste great but are terrible for your body composition goals. The best way to plan meals is to go to a nutritionist or request an online consultation with one. The nutritionist will make a diet plan according to your likes/dislikes, medical conditions, and body requirements. Become a master of meal prep, and you will breeze through Ramadan!

5.     Plan for eating out during Ramadan.

During Ramadan, there will be times when you will be enjoying social occasions and eating out with family and friends. It can be challenging to stay on track with your diet when you’re out for a meal unless you plan. It’s always advisable to check the menu before you arrive to see which meal best fits your meal plan or dietary needs. You can also order your food ahead of time so you avoid making any impulsive food choices on the spot when you are hungry or faced with temptation. Keep it simple and go for something like steak and vegetables – you’ll be able to track the number of calories on your food tracker app. Say no to ‘extras’ when you order. Things like coleslaw, onion rings, fries, sauces, and added cheese are added extras that will seriously bump up the calorie count of the meals. For example, good swaps for fries are green vegetables and salads without dressings!

6.     Keep hydrated after breaking your fast.

If fat loss is your goal, then hydration is a must. Without enough water, the liver will metabolize less fat because it has to take over some of the functions of the kidneys when you are dehydrated. When it comes to adequate hydration follow these guidelines:

·       Try and aim for a steady intake of 2-3 liters between Iftar and Suhur.

·       Try to avoid sugary drinks or foods high in salt which will make you thirstier.

·       Break your fast with foods that have a higher water content such as watermelon and strawberries.

·       Cold showers can help!

For more assistance during the weight-loss process, read the following articles:

  1. 5 Easy and Healthy Ramadan Recipes
  2. How I Lost 12 kgs in a Month - My Journey to Wellness
  3. 8 Tips to Lose Weight for Holiday Season
  4. Know Your Body Type and Lose Weight Fast!


Hello, I'm Ayesha and I would love to hear your feedback. P.S If you want to be featured on the Hakeem website, send me an email at [email protected]!

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