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Ramadan weight loss: 14 effective tips to reduce belly fat and stay healthy while fasting

New Delhi: The auspicious month of Ramadan is upon us as we imbibe the soul-cleansing energy radiating throughout the month with rigorous fasting. The holy month of Ramadan is a perfect time to kick-start your physical fitness journey while you are on a spiritual journey to get closer to Allah. Fasting, as we all know, has been recognised for numerous health benefits. Fasting is a natural detox that helps boost metabolism and promote weight loss, it improves cardiovascular health, lowers blood pressure and helps in cell recycling among many others.


While a growing number of studies suggests that fasting holds great promises for health, wrong strategies - such as eating continuously, especially between 'iftar' and 'suhoor', or overeating - can lead to weight gain. Perhaps, as much of an exhausting exercise is for a normal person, things get even dicer for bodybuilders and fitness enthusiasts - who require proper nutritional intake daily and need to maintain body fluids round-the-clock. But, fret not! Here’s Mehar Rajput, Dietitian and Nutritionist, FITPASS, tells us how to ensure the same and stay slim and fit during the holy month of Ramadan.
*Drink at least 2 glasses of water during 'suhoor' or 'sehri'.
*Eat fruits that keep you hydrated - watermelon and grapes.
*Include fiber, proteins and carbs in your suhoor meals to avoid hunger pangs.
*Eat with your family and loved ones, create mindfulness around the food you eat and reconnect with your eating habits.
*Continue with your workout. However, you may want to lower your intensity.
*Continue with the tradition of breaking your fast with a date - it is high in fiber and potassium and helps in water retention .


*Don’t break your fast with spicy foods like kebab or chutney – it will cause heartburn.
*Don’t overeat out of insecurity – avoid binge eating to bring down blood sugar levels.
*Do not rely on junk food - maintain a 90/10 rule of eating, i.e. 90% of food with high *nutrient content and 10% of desserts and fried foods.
*Avoid sherbets and processed foods if you are trying to lose weight during Ramadan.
*Medication like Excedrin may be avoided if you are having caffeine withdrawal symptoms - like a headache. Instead, try resting and avoiding exertion through the day. This is the time to detox.
*Avoid fasting if you are diabetic or are suffering from irregular blood pressure levels - changing the time of your medicine can be difficult and may aggravate your condition.
*Avoid fasting if you are suffering from kidney disorders and can’t be dehydrated for long.
Do not start a new workout regime while you are fasting.



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Thought of the day

Just as the sun gently moves the darkness of night out each morning, we too can move from darkness to light each day. Wake up to new life each day, freeing ourself from all things that do not serve us. Let them drift away with the night & fill that space with new hope each morning..Good Morning