ALBAWABA - As Ramadan 2024 approaches, many people who fast during this holy month may worry about the potential weight gain that can come from the altered eating patterns and the indulgence of delicious meals that are usually served in the holy month of Ramadan.
However, it is possible to maintain a healthy lifestyle and avoid weight gain during this joyous period.
Here are some bits of advice to help you finish Ramadan without compromising your health and fitness goals.
Ways to avoid weight gain during Ramadan
1. Plan balanced meals
Prioritize consuming all major food groups in your meals. Include complex carbohydrates, such as whole grains, lean protein sources (chicken, fish, lentils), healthy fats (avocado, olive oil), and plenty of fruits and vegetables. Aim for a balanced plate that helps you stay full for longer while giving you essential nutrients.
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2. Portion control
While it can be tempting to indulge during iftar, practicing portion control is key. Opt for smaller portions of high-calorie foods and be mindful of your intake. Listen to your body's hunger and fullness cues, avoiding overeating.
3. Hydration
Ensure you consume an adequate amount of water before, during, and after fasting hours. Being properly hydrated can help prevent overeating, as thirst can sometimes be mistaken for hunger. Choose water over sugary drinks, and limit your caffeine intake to prevent dehydration.
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4. Balanced suhoor
Start your fasting day with a balanced suhoor meal that includes complex carbohydrates, protein, and healthy fats. This will provide sustained energy throughout the day and help prevent overeating during iftar.
5. Physical activity
Incorporate moderate physical activity into your daily routine during non-fasting hours. Engaging in light exercises, such as walking or stretching, can help boost metabolism and maintain muscle tone, contributing to weight maintenance.
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6. Limit sugary treats
While it's very tempting to consume sweet treats and desserts during Ramadan, try to limit the intake of sugary foods. Opt for healthier alternatives like fresh fruits or homemade snacks that satisfy your cravings while also providing nourishment at the same time.
Even by simply following some of these practices, you'll still have a healthier and more balanced approach to food in Ramadan, which in turn will help stop any possible weight gain. Stay focused on your goals, listen to your body, and seek balance in aspects of your life.
