Ramadan, the holy month, is just around the corner and many people fear putting on weight as a result of eating its delicious dishes and sweets. Fortunately, many experts say that people can actually lose weight during Ramadan, using the holy month as a way of turning their lives around and starting a better, healthier way of life.
There is a saying regarding the three big Cs: choices, chances and changes. You should make a choice to take a chance, or your life will never change. However, how can Ramadan be the chance to change your lifestyle? To what extent can one benefit from the month to lose weight? In fact, in addition to the obvious spiritual benefits of Ramadan, many people can feel physically and physiologically better at the same time too.
Ramadan arrives this year in the middle of summer, and as a result it may seem strange to be exercising or fasting during the long, hot summer days. However, “an hour before Iftar [breakfast] is the best time to exercise,” gastroenterologist Muhammad Adil.
Exercising during this time forces the body to burn stored fats, he said, considered a hard target during normal days. As a result, for people who want to lose weight and decrease their body fat, Ramadan is a golden opportunity that should not be wasted.
Adil recommends walking for 45 minutes before Iftar. “To avoid exposure to dehydration, especially in summer, drinking water is a must, which is why heavy exercise is not advisable at this time when the body lacks water,” he added.
For people who feel they are low in energy during fasting, or have headaches, weakness or dizziness, they can work out for three hours after Iftar. The way in which exercise can be teamed up with fasting clearly depends on a person’s age, health and eating habits. “To make a success of your dieting programme, exercising for three hours after Iftar is the perfect time. This is because your body naturally burns the food immediately after you eat. Therefore, when you exercise three hours later, your body is burning further fat,” Adil said.
He added that fasting from sunrise to sunset can restore youth and rejuvenate the biological functions.
“I am not exaggerating when I say that every organ in our body rests and benefits from fasting, but only if you eat food in moderation,” Adil said. He recommends breaking the fast with a glass of milk, or two or three dates with yoghurt instead of milk or soup, and then waiting another hour before eating a main dish.
“I would advise people to start with a big plate of salad. Then they can eat proteins and vegetables,” he added.
For Sehri, Adil says that yoghurt and a boiled egg or cheese with salad is more than enough. It is very important to increase the intake of fluids between Iftar and Sehri. “Water is the number one recommended fluid, and you can drink all kinds of hot drinks, as long as they are sugar free, in order to avoid getting dehydrated during fasting.”
After a few days, your stomach will get used to this small amount of food. If you also exercise during the times Adil recommends, then you should be able to lose weight by the end of the month, reshaping your body as a result and decreasing body fat.
“After that, you will be able to continue this new lifestyle,” Adel adds.
According to Wajeh Mahmood, a personal fitness instructor, exercising an hour before Iftar can have real benefits for the body because the blood at this time is sent to the muscles due to the empty stomach. “Building muscles increases the body’s metabolic rate, which is very helpful in losing weight,” he added.
