Your Guide to Weight Loss in Ramadan: 8 Effective Tips for a Healthier Life

Ramadan is an ideal opportunity to adopt a healthy lifestyle and achieve nutritional balance. However, the variety of foods and drinks during this month may lead to weight gain. Therefore, the World Health Organization offers a set of tips to help you avoid weight gain and even lose weight safely and healthily during Ramadan.

1- Divide Iftar Meals

To achieve a healthy nutritional balance, it is recommended to divide the Iftar meal into three stages:

• First Stage: At Maghrib prayer time, start with a glass of water and three dates with a bowl of soup to replenish fluids and energy lost during fasting.
• Second Stage: After half an hour, have a complete main meal containing proteins, carbohydrates, and vegetables.
• Third Stage: After dinner, it is preferable to have a light meal such as fruits or healthy nuts.

2- Choose Balanced and Healthy Meals

It is recommended to eat balanced meals rich in essential nutrients. Be sure to:

• Eat plenty of fiber-rich vegetables to promote a feeling of fullness.
• Prepare food in healthy ways such as grilling or boiling instead of frying.
• Avoid foods that contain high levels of fats, salts, and strong spices because they may slow down the metabolism.

3- Avoid Soft Drinks and Sweetened Beverages

Soft drinks and artificial juices contain large amounts of sugar and calories, which lead to weight gain. It is preferable to replace them with unsweetened natural juices or drink water to promote hydration without increasing calories.

4- Exercise at the Right Time

Exercise is essential for weight loss and maintaining fitness. It is recommended to exercise at least two hours after Iftar, so that the body can digest food well.
It is also preferable to avoid strenuous exercises during fasting, especially in the summer, to avoid fluid loss and dehydration.

5- Drink Enough Water

To ensure body hydration and prevent dehydration, it is recommended to drink at least 8-12 cups of water daily, and this amount should be distributed between Iftar and Suhoor meals instead of consuming it all at once.

6- Reduce Ramadan Sweets

Ramadan tables are famous for sweets rich in sugars and saturated fats, which may lead to weight gain. It is preferable to limit their consumption and suffice with a small piece two hours after Iftar, or replace them with fresh fruits and unsalted nuts for healthy alternatives.

7- Maintain a Healthy Sleep Pattern

Good sleep is essential for maintaining a healthy metabolism. Irregular sleep may lead to weight gain due to its effect on hunger and satiety hormones. Therefore, it is preferable to sleep at regular times and avoid staying up late for long periods.

8- Limit Caffeine Consumption

Consuming caffeinated beverages such as coffee and tea in large quantities may affect sleep quality. Therefore, it is best to reduce the consumption of these drinks during the evening, and it is also preferable to avoid eating fatty foods and sugars at Suhoor because they may cause insomnia.

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