Ramadan 2025: Here’s How to Lose Weight Without Compromising Your Health? Fasting during Ramadan is not only a religious obligation, but it also provides significant health benefits.
However, unhealthy eating habits during Suhoor (pre-dawn meal) and Iftar (breaking the fast) can lead to digestive problems, lethargy, and weight gain. Maintaining a balanced diet and healthy routine is essential to make the most of Ramadan and turn it into a month of spiritual and physical well-being.
Eat smart at Suhoor
Suhoor plays a crucial role in keeping you energized and full throughout the day. Eating oats, yogurt, milk, dates, and barley porridge can help curb hunger and maintain hydration levels. Dairy products are especially beneficial as they reduce thirst during fasting hours.
Keep moving with light exercise
Although fasting can reduce energy levels, it is important to stay active. Engaging in 15-25 minutes of light activity, such as walking or housework, can help maintain fitness. The best time to exercise is after breaking the fast, as you can rehydrate properly.
Choose healthy foods for iftar
Hunger peaks at Iftar, leading to overeating. Instead of indulging in fried and processed foods, opt for fibre-rich and protein-packed meals. These helps regulate blood sugar levels, control hunger, and prevent binge eating. Foods like grilled chicken, lentils, vegetables, dates, and whole grains are great choices for a healthy and fulfilling Iftar.
Control your calorie intake
One of the key factors in losing or maintaining weight during Ramadan is managing your daily calorie intake. Ideally, an adult should consume between 1,200 and 2,000 calories per day. Choosing nutritious foods while avoiding added sugar and fat can help keep your weight under control.
Stay hydrated
Drinking sufficient water between Iftar and Suhoor is essential for preventing dehydration. A general rule is to consume half your body weight in ounces of water (e.g., a 60 kg person should drink around 1.5 to 2 litres of water daily).
Prepare for Ramadan in advance
To ensure a smooth transition, start cutting back on sugary, salty, and fried foods at least two weeks before Ramadan. Avoiding carbonated beverages and increasing your water intake can also make it easier to adjust to a healthy Ramadan diet.
It is possible to lose weight during Ramadan if you control your calorie intake, avoid unhealthy foods, and stay active.
The main reason for weight gain during Ramadan is overeating and high-calorie foods. By being mindful, you can maintain or even lose weight while enjoying the spiritual benefits of the holy month.
