The Ramadan Regimen

Momin H Ron charts out the two essential fitness regime one must follow during the holy month of Ramadan

As the month of Ramadan draws near, we try to find ways which keep us not only healthy but also hydrated during the 30 days of fasting. Taking the holy practices in stride is a good habit; however, one can suffer from health issues like dehydration and muscle loss due to lack of fluid and food intake especially in this sweltering season. In addition to that, snacking on junk food and putting off on exercises will have you bulk up in no time. Here’s how you can fast, have your meals and stay in shape during Ramadan. People often claim the weight gain occurs during the holy month, in spite of not eating all day. Actually the problem is the selection of foods. If we can follow a few simple rules and avoid unhealthy food habits, not only can we stay in shape but we might even lose a few extra pounds.

Stay Hydrated

Stay Hydrated

Drink plenty of water.

Portioning

Portioning

Breaking your fast by eating in small portions may help curb the issue. Say, a glass of juice and three to four dates to break the fast; then go for your Maghrib prayers and after that have the rest of your food.

Don’t skip dinner

Don’t skip dinner

Have a light dinner as you have to eat every 2/3 hours. Just have biscuits, fruits or milk instead of a heavy helping of rice.

Say no to oil
(yes, it’s possible)

Say no to oil

Avoid fried items like chola, piyaju, beguni as they are rich in oil; instead have oat meal or chira-doi. You can also have salad, fruits and soup.

Before iftar

Doing cardio in empty stomach will help you to burn more. And the reason I prefer the time exactly before iftar is that, if you feel exhausted or thirsty you wouldn’t wait for long to have water. You don’t need to do heavy workout before iftar, just walk/jog for 30 minutes and do some basic routine. You’ll definitely notice the difference!

After Iftar

You can start doing exercise right after breaking fast. Just have juice with few dates and you can start working out. It’s almost same as working on an empty stomach. You can do the cardio as well as routine workout and after your session, have proper meal.

After Tarawi

After Tarawi

If you pray for Tarawi, then you can also workout after finishing your prayer. Working out during late hours will increase your metabolism

Meals for Sehri

Meals for Sehri

During Sehri, substitute rice with roti; if that’s too difficult for you, try having 1 cup of rice. You can also have vegetable, chicken or fish.

Resisting temptations

Try to avoid fancy fast food offers for iftar and sehri; as much as we love a good meal, it can often put a damper on our weight loss plans.

Exercise during Ramadan

There’s a common question among people about finding the right time for exercise. It doesn’t matter if it’s before or after iftar, it depends on your target and schedule.

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Momin H Ron

Momin H Ron is a wellness consultant and can be reached at ronius@gmail.com

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