Insight Magazine

June ‘16
In This Issue...

June ‘16
8 Things You Must Do to Lose Weight During Ramadan

Eat the right amount of calories

Eat 1200-to-2000 calories each night or use a calculating app to get a more exact amount of calories you need to lose weight. Also keep a food journal to make sure you’re eating the right amount of calories to lose weight.

Break your fast with weight loss foods

At Iftar its understandable that you’ll be very hungry but instead of binging on an excess of bad foods that will cause you to eat too much and gain weight. Break your fast with weight loss foods that are high in fiber and protein that will stabilize your blood sugar, kill hunger & prevent overeating so you can stay within the amount of calories you need to lose weight.

Learn how to fight hunger andcravings but generally

During Ramadan or any type of fast you’ll gradually start to adapt to the new way of eating by having less cravings & hunger each day.

Manage or eliminate thirst

At night you can mange thirst better or eliminate thirst by drinking at least ½ your bodyweight in ounces during the night so for example… If you weigh 180 lbs. then drink at least 90 ounces of water each night during Ramadan.

1.You may be able to gargle or swish water in your mouth as long as you don’t swallow according to the rules of Ramadan but double check with your spiritual advisor before doing this.

2.Avoid eating & drinking stuff that only makes you more thirsty like salty foods, sodas, coffee & teas.

3.Avoid diuretic foods that will dehydrate you.

4.Take a cold shower during the day.

5.Stay in cooler or air conditioned rooms as much as possible.

6.Wear lighter clothes that wont attract too much heat.

7.Try not to do any high intensity exercises or anything that causes you to break a sweat and if you’re unable to because of your job or personal situation then the other 6 tips should help you keep your thirst levels in check.

Smarter exercise schedule

During Ramadan eating the right amount of calories is all you need to do to lose weight or at least maintain the weight you are at now (if you also don’t binge on bad foods at Iftar) but if want to exercise…

1.Make sure that during the day you do very light 15-to-45 minute activities like walking, housecleaning, etc. because…

2.You won’t be able to drink any water during the day to help you recover from a more intense workout and…

3.This is not to say you cant do high intensity exercises during Ramadan days if you are highly motivated but because of not being able to drink water during the day…

4.I highly recommend you save your high intensity workouts or any workouts that makes you sweat like intervals for nighttime where you can drink all the water you want.

Be prepared

At least 2 weeks before starting Ramadan…

1.Limit or cut out completely all the bad sugary, salty and fatty foods in your diet and sodas because…

2.You can make those first couple of days or weeks easier to survive with very little or no hunger pangs due to a bad diet and/or…

3.No withdrawal headaches from not getting a caffeine fix from soda, caffeine or teas so…

4.Get used to drinking at least 1-to-3 liters of  water per day before Ramadan.

If you’re already on a weight loss plan and been losing weight before Ramadan then don’t 


If you follow the previous six rules you’ll easily continue to lose weight and basically…

1.Most weight loss plans tell you what, when & how much to eat…

2.The only change you need to make with Ramadan is the WHEN and whatever plan you were on.

3.You can still lose weight eating how much ever you’re supposed to eat in a much shorter time period and At the very worst you’ll only maintain your weight during Ramadan but after Ramadan is over you can switch back to intermittent fasting which is almost like Ramadan where you only have to fast 14+ hours per day or. You can also go back to the weight loss plan you were on or use one of these plans here and remember the only way you’ll gain weight during Ramadan is if you eat too much (eat too many calories) and make a habit of binging on bad foods at Iftar.

Don’t skip Suhur

It’s true that your “eating hours” are quite limited this year, but this doesn’t give you an excuse to forgo your suhur meal, the pre-dawn breakfast before the fast. Skipping your suhur will get you hungrier the next day and you will end up overeating for iftar. When choosing your suhur however, make sure it is limited in salt to avoid getting thirsty the next day. It should also be composed of complex carbs such as whole grain bread, instead of white refined bread, and it should contain a good source of protein such as labneh, cheese or eggs. This combination will ensure you have a stable level of glucose in your blood so you don’t get hungry the next day.