The holy month of Ramadan is coming to town. This is the time of spiritual purification and abstinence from all foods and drinks during daylight. During the fast-breaking meals, people tend to overeat to compensate for the loss of energy. This overindulgence not only violates the essence of Ramadan, which is all about self-control and self-discipline, but also increases your risk of weight gain and other health issues. Although resisting the temptation to binge eat is challenging, it’s important to stick to the Ramadan spirit for your own sake, spiritually and physically.

Here are 10 tips you can try to keep your weight on track during Ramadan:

  1. Do not eat more than you need. Keep your Iftar light and balanced with proper proportions of healthy foods.
  2. Chew your food carefully to avoid indigestion and keep your digestive system healthy.
  3. In a meal, always enjoy soups and salads first because these types of dishes are low in calories and are better at filling up your stomach.
  4. Drink plenty of water to rehydrate during the non-fasting hours. Even if you are not a fan of water, try to stock up at least 8 glasses.
  5. If water is too boring for you, you may switch to fresh fruits and juices. However, steer clear of those with added sugar since they do more harm than good. You may try to make fruit juices at home so that you know what you are taking in. Most bottled fruit juices contain unhealthy levels of additives.
  6. Go for low-fat dairy products and lean meats to avoid raising your cholesterol levels. Fatty foods may seem more pleasing to the palate. However, they come with serious health risks.
  7. Having some Arabic sweets once in a while is OK. But don’t indulge in them. Switch to fruit salads for a boost of vitamins and other essential nutrients.
  8. Not eating all day makes it hard to stay physically active. Nevertheless, to prevent weight gain, you should try to take a light walk everyday for at least half an hour to one hour so your body can burn off any extra calories from Iftar and Suhoor.
  9. When cooking, avoid deep frying or any cooking methods that involve excessive use of oil to keep your Ramadan recipes healthy. You can reduce your fat intake by cooking your food with just a little bit of vegetable oil, or using other cooking methods such as roasting, steaming or grilling.
  10. Do not eat continuously, especially between Iftar and Suhoor. Believe it or not, being too full can drain your energy and make you tired all day long.

Hello Health Group does not provide medical advice, diagnosis or treatment.

msBahasa Malaysia

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