During the month of Ramadan we are encouraged to observe compulsory fasting. The month of Ramadan is always used as the time to run a diet program to lose weight, especially women who in principle crave a slim and proportional body. Many people think that by fasting every day for a full month, they lose weight because food intake can be controlled. However, in reality this is not true. In fact, during fasting in the month of Ramadan, the risk of weight gain will be even higher.
Even though it’s already running fasting, but the weight has not yet dropped so you have to pay attention and look back at what you did in this month of Ramadan. Maybe you are doing things you are not aware of that contribute to weight gain. When you are going on a diet in the month of fasting, you must know in advance what causes weight gain.
Causes of Weight Gain During Fasting
The cause of weight gain during fasting is due to the habit of taking revenge when breaking the fast. Revenge here means overeating after a day of not eating or drinking. Various foods that are available are often eaten to satisfy appetite. However, without realizing it, this situation will actually lead to weight gain.
Iftar with sweet food has become a habit. But most people wrongly prepare sweet foods or drinks as an iftar menu. Usually many people prepare food and drinks that contain simple carbohydrates. Foods containing simple carbohydrates are actually clean from fiber because they have been processed first or naturally contain low fiber. When consuming foods with simple carbohydrates, the body will quickly absorb them. So that the effect will make us hungry again quickly. Because like that, the desire to eat will be even greater and the effect will have an impact on weight gain.
Usually people eat more portions during the fasting month than usual. The body will become fat if the food consumed is more than the food that will be processed into energy.
When fasting is lazy, carrying out physical activity is something that many people experience. Because the state of weakness and lethargy due to not getting food intake all day, so many people are just silent and lazy when fasting. This reduced physical activity will actually have an impact on weight gain.
Tips to Lose Weight in the Month of Ramadan
Keep Doing Sahur Reasonably
Even though there is a desire to lose weight in this month of Ramadan, it doesn’t mean that you miss the sahur time. In addition to keeping your body fresh and healthy, suhoor will also prevent you from overeating when breaking your fast later. The thing that you should pay attention to during Suhoor is choosing and consuming foods that are healthy and contain balanced nutrition. Try to reduce foods that contain excess fat or oil. Choose foods that contain fiber and complex carbohydrates to delay hunger longer.
Eating Sahur with Fair and Slow Portions
When sahur eat food with reasonable portions or not excessive. Because overeating will actually make you gain weight quickly. You can eat in reasonable portions but still contain complete nutrition and content. Also, don’t rush into eating. Eat slowly and chew all food until it is completely smooth. The reason is, food that is not chewed properly will be difficult for the digestive system to digest, so it could causeindigestion. When sahur you can wake up early so you can enjoy eating sahur well. Chewing food slowly aims to give the brain time to have a full effect on the stomach so that you will stop eating.
Don’t Sleep After Sahur
Sleeping after Suhoor is a habit that is often done by many people. However, do you know? Sleeping after dawn is not good for health. If this continues, fat will accumulate in your body. In addition, stomach acid will rise. After sahur and before waiting for the call to prayer it would be better if you do light activities or sports. To replace the cut sleep time, you can go to bed earlier at night. This method is also done to get rid of bad habits that are often done at night, namely staying up late.
Sufficient Fluid Needs
Meeting the needs of fluids during fasting is something you have to do. However, that does not mean if you drink during the day. Drink and meet your fluid needs when breaking fast or sahur. This method is also done to control the desire to consume sweet foods and keep your body hydrated.
Self Control When Iftar
For those of you who want to lose weight, you must be able to control yourself when breaking your fast. The reason is, breaking the fast is often used as a time of revenge for consuming excessive food or drink. When breaking the fast you must be able to control yourself not to overeat. Because this is also not good for health, especially for the health of the digestive system as well. If you eat a lot of food, your digestion can’t digest it properly.
Replace Snacks with Vegetables and Fruits
If you want to snack at night, then it would be better if you replace snacks, such as snacks or other snacks using fruit or vegetables. Besides being able to be consumed directly, to make it tastier and more delicious, you can process it into juice or smoothies. If you consume fruits and vegetables, especially during the fasting month, you will get many benefits. Fruits and vegetables will meet the needs of minerals, vitamins and antioxidants. Apart from that, fruits and vegetables will also keep you hydrated and keep you full for a longer time because fruits and vegetables contain lots of fluids and fiber.
Keep exercising and running activities even though you are fasting
As we know, during the fasting month, fatigue and weakness often come. But even so it doesn’t mean that you have to be silent and lazy. If you want to lose weight, then you should do light exercise or be active. Because with that, you will lose weight. If you want to do sports, do light exercise such as walking or cycling. In order not to invite thirst, you can do it before breaking the fast in the afternoon. If not, you can do other activities such as cleaning the house.
Those are some tips for losing weight when fasting. In order to keep fasting smoothly, to keep your body healthy and to gain weight, then adopt a healthy lifestyle and diet. Hope it is useful.