How to use Ramadan to lose weight?

Arab Weather - Fasting during Ramadan is considered a golden opportunity to lose weight, as this month contributes to changing many bad habits,

And adopting new healthy habits, perhaps the most important of which is regularity in eating times, which in turn facilitate the organization and determination of what a person eats,

It may also reduce the amount consumed, which facilitates weight loss, but on the other hand some people overeat food and sweets, and mis

Take advantage of this opportunity, and it leads to weight gain, yet Ramadan is still a great opportunity to start dieting

Healthy to lose weight, or continue to follow an earlier regimen.

Fasting and weight loss

Many people take intermittent fasting as a way to lose weight, which is successful when taking a reduction

Take into account the amount of calories, and stay away from foods and drinks that contribute to weight gain, and it has been found

Some studies in fact that fasting may increase the speed of metabolism, or what is known as increased burning by increasing levels of levels

The neurotransmitter Norepinephrine, which promotes weight loss and the maintenance of body mass

Muscle, as fasting increases levels of growth hormone, which also affects weight, metabolism, and muscle strength.

The following things must be observed to ensure weight loss during Ramadan:

Calories

Weight gain results from excessive intake of calorie-dense foods, and low

The person’s motor activity, which results in consuming more calories than the body burns, and to lose weight, you should eat foods

Nutrients-dense foods and low calories, keeping track of your total daily intake of

Calories, and increased motor activity, so the body burns more calories than it consumes, and the weight begins to decrease, and it can help

A dietitian in tracking your daily caloric intake, or by using one of the smartphone apps dedicated to that.

The amount of food eaten

Fasting in the month of Ramadan does not mean overeating unusual food at breakfast. Rather, the quantity and quality of food must be preserved

You used to previously in your diet for weight loss, or the amount prescribed for you in your new system, as for the matter

The only one that you may face is the shortage of time between breakfast and the pre-dawn meal, so you may not be able to eat the same number of meals

Which you used to eat on normal days, but it is important to make sure to distribute the amount of your food scheduled for that period, and pay attention

For its quality.

The quality of the food consumed

The quality of the food consumed in Ramadan is almost the most important pillar of a healthy weight loss diet in the month of Ramadan, and the quality varies

The food and nutrients that must be consumed at breakfast, and in order to eat them a little more than those consumed in the pre-dawn meal

With the coming of Ramadan, how can I increase my weight and my weight is stable for many years, praise be to God, in good health, but I suffer from a curvature

the breakfast

It is important to break the fast with fluids and foods rich in them, in addition to foods that contain natural sugar, and less

Fat, and examples of this are:

Drinks : Water that supplies the body with its fluid needs without any added calories or sugars, milk, or juice.

Fruits, which provide the body with natural sugar, are very important when breaking the fast and starting to break the fast.

Dates : Muslims have been accustomed since ancient times to eat dates for breakfast, as they are rich in natural sugar, which the body needs for energy after a day.

Long fasting, in addition to potassium, copper, manganese, and fiber, and it is also possible to eat dried fruits as

And dried apricots.

Fruits : Fruits provide the body with the natural sugar it needs for energy, in addition to fluids, fiber, vitamins, and minerals.

Soup : Soup or soup is one of the best ways to start iftar, and it is often prepared from meat and chicken broth, and some may be added to it

Grains and legumes, so they are a great way to provide the body with both fluids and fiber.

Protein : Protein should be the mainstay of the Ramadan diet, as it is important for the growth and repair of body cells, including them

Skin, hair, nails, and muscles, which limits the loss of body muscle mass during this month.

Iftar and suhoor meal also contains adequate quantities of protein, which is both meat, poultry, fish, and legumes.

Eggs, and milk are the most important sources.

Fats : Healthy fats help the body to lose weight during Ramadan, as they are a great source of energy, and they contain many

Important vitamins, and among the most important sources of healthy fats are olive oil, nuts, avocados, and others.

Carbohydrates : It is important to focus on high-fiber sources that enhance a person's sense of satiety, such as whole grains

For example, vegetables like broccoli, cauliflower, and others.

Suhoor

It is important to drink plenty of fluids to avoid feeling thirsty throughout the fasting period, and eat foods rich in fiber to avoid

Feeling hungry, preventing constipation, and examples of these foods:

Oats: Oats can help you feel full throughout the day because it is rich in fiber.

High-fiber breakfast cereals: Wholegrain breakfast cereals contain large amounts of fiber, as well

It also contains vitamins, minerals, and supplies the body with fluids when consumed with milk.

Milk : It is a wonderful food to eat at the suhoor meal, as it provides the body with protein, calcium, iodine, and B vitamins, in addition to

Liquids.

Carbohydrates : Eating some high-quality carbohydrates, such as whole grains, contributes to the body's secretion of the hormone serotonin.

Serotonin (in English: Serotonin), which helps the body to relax, get better sleep, in addition to containing fiber

Saturated.

Fats : Healthy fats are a great source of energy for the suhoor meal, as they maintain the body's sensitivity to insulin and leptin.

Leptin, which makes a person feel full for longer.

Protein : There is no doubt that protein is one of the saturated nutrients that must be obtained during the pre-dawn period, in sufficient quantities.

Planning and preparing meals at home to lose weight during Ramadan

One of the best ways to stick to the diet is planning and preparing meals at home, as it saves an hour a week

Plan your meals for the whole week, while making a list of the necessary grocery items, so much of the time a person will spend each day in

Think about what he will bring, and money as well, and preparing meals at home is one of the important pillars of a healthy lifestyle.

You have every ingredient in your food, and you can also control those ingredients, including carbohydrates, fats, proteins, and sugars.

An additive, unlike prepared foods whose ingredients are often unknown, and makes sticking to the diet difficult.

Adequate sleep to lose weight in Ramadan

Adequate sleep is closely related to weight, so sleep is very important to maintain a healthy body, and its activity during the day, and the importance of sleep increases

In the month of Ramadan, to reduce the fatigue that the body may be exposed to as a result of changing its system, and to maintain the hormonal balance in it, as it contributes

Sleep reduces levels of the hormone cortisol (Cortisol), which increases when lack of sleep, and in turn increases a person's craving

For food, so it is recommended to sleep 7-8 hours a day, it can be divided into two periods during the month of Ramadan, as it is difficult to get sleep

Continuous long.

Aerobic exercises to reduce weight in Ramadan

The physical activity of the body should not be neglected during the month of Ramadan in order to obtain the required weight loss, and it is important to vary between exercises

Resistance, aerobic exercise, but with the changes that the body undergoes, it is important in Ramadan to maintain the same level

Aerobic exercise and its intensity, rather than increasing it, so exercising three times a week is ideal for the body to adapt to those

Changes, maintaining muscle strength, and aerobic exercises must be exercised at the end of each session as well to burn more calories

Thermal.

The early morning is the best time to exercise in the month of Ramadan, or in the evening after eating breakfast

The body will then have sufficient energy to do these exercises.

Fasting and weight gain

It is possible for some people to gain weight during Ramadan for several reasons, and this can be prevented and the weight controlled by control

The amount of food and calories consumed.

The most important causes of weight gain during Ramadan

• Excessive eating without stopping between Iftar and Suhoor.
• Lack of physical activity throughout the month.
• Eating unusually large amounts of food.
• Eat plenty of fried and fatty Ramadan foods, such as samosa, qatayef, kunafa, and pastries.

Methods for controlling weight and preventing weight gain during fasting

• Avoid overeating, and eat rational portions.
• Chew food well and gently, to prevent indigestion.
• Start by drinking soup, then eat the salad at breakfast, as it is low in calories and promotes a feeling of satiety.
• Drink at least 8 glasses of water a day between Iftar and Suhoor.
• Try to reduce sweetened drinks, such as ready-made juice, and prepare your favorite juice at home without adding sugar.
• Choose lean meats.
• Replace Arabic sweets with fruit salad, and fresh fruits every now and then.
• Exercising to burn fat, and you can start walking for half an hour a day, and gradually increase it to an hour a day.

Medical