Have you been struggling with weight gain significantly during the month of Ramadan? Or having a problem while praying, Taraweeh? While the meaning of fasting is not precisely to overeat and gain weight more than your body need.
Ramadan is the month of cleaning yourself spiritually as well as physically. But it does not mean developing unhealthy habits during this month of holiness. Avoiding tasty pakoras and samosas on the iftar table is hard to resist after fasting for long hours, but being unable to beat these temptations may lead to many health problems.
Over-eating has never been beneficial for anyone’s health. Not only does it drain out your energy and make you feel sluggish throughout the day, but it is also a severe health problem leading to severe complications.
Here I will tell you ten essential tips to get rid of all of the worries about over-eating:
- Set Plan/ Think of the purpose
- Be hydrated
- Eat slowly
- Start small
- Never miss sehri
- Have iftar at home
- Exercise
- Get enough sleep
- Replace Arabic sweets with fruit salad and fresh fruits
- Avoid caffeinated drinks
1. Set Plan/ Think of the purpose:
Ramadan is about practicing self-control, committing to good habits, and sharing with the poor and needy. Set beneficial targets for the whole month and keep up your routine accordingly, which will be helpful for you to focus on the goals rather than merely eating at the dining table.
2.Be hydrated:
Drink enough water to keep yourself hydrated throughout the day. Our bodies often do not understand hunger and thirst, making us reach for snacks when we need water to be hydrated.
Aim to drink at least two glasses of water at Sehri to avoid the excessive need for hunger, as drinking with the meal can put you in danger of indigestion. An hour later, try to drink small sips of water after the meal in the iftar.
3. Eat slowly:
When it’s time for iftar, people often eat food in a rush to get more food to fill up their empty stomachs. But there are better ways to eat food. Eating slowly, mindfully, and chewing the food properly, fill up your stomach early, and you do not feel rushed towards getting more than enough food, which is beneficial for your health.
Eating in haste also blocks the signals from the digestive system, indicating that you are full and end up eating more than the requirement. Therefore, it is recommended to eat slowly, savoring every bite.
4. Start small:
When the voice of Azan comes into your ears, you start filling up your plate immediately. This is not worth healthy for you. Start trying small things such as dates, also a sunnah, and move slowly towards other meals. Take a break after small things. You can offer maghrib prayer in between and chat with your friends. Scan your buffet table and make selections according to your healthy diet.
5. Never miss sehri:
Take advantage of your sehri at any cost. Try to wake up early, one or two hours before the prayer callings, and eat healthy food such as fresh fruit juice, desi ghee with the roti, or some lean protein and complex carbohydrates to energize you throughout the day.
It is also found that late-night meals provide you energy for longer and reduce your cravings at iftar.
6. Have iftar at home:
Your favorite restaurants offer great deals and so many offers to crave you and drag your attention towards them, and you go to have iftar at the restaurant.
The food cooked in the restaurants is heavy, full of oil, and unhealthy. It brings your cholesterol level too high and causes many other health issues.
It is better to have iftar at home with your family, which is best for you and your health. Try to plan an iftar meal and choose healthy drinks and other meals to eat.
7. Exercise:
Exercise can be essential to staying healthy during Ramadan, as it helps reduce stress and keep the body in balance.
Exercise during Ramadan can be done in different ways that are mindful of the fasting period. It includes light exercises like stretching and breathing exercises and activities such as swimming or walking. It is essential to track how much exercise you do so you don’t overdo it, as this could adversely affect your health. Additionally, exercising later when your body has more sustenance from meals may help reduce fatigue and make exercise more enjoyable.
8. Get enough sleep:
During Ramadan, people often go to bed later. Be sure, however, that you are staying awake. Plan out your sleeping hours throughout Ramadan. Do you sleep in later or nap in the afternoon to make up for it? As an alternative, you may decide not to sleep at all. Whatever you decide, keep in mind that hunger and sleep are related. Two of the most fundamental human needs—eating and sleeping—are necessary for living. They are closely intertwined. Our bodies produce hunger hormones when we don’t get enough sleep, and these chemicals might cause us to overeat during iftar.
9. Replace Arabic sweets with fruit salad and fresh fruits:
Arabic sweets are full of fat and calories which are unhealthy for your health. This Ramadan, replace all sweets with healthy fresh fruits and vegetables and enjoy the benefits of a healthy meal.
10. Avoid caffeinated drinks:
During suhoor, stay away from caffeine. Since caffeine causes frequent urination, you lose water more quickly. Instead, choose a milkier beverage if you want something warm, or go for water if you want something hydrating and refreshing.
There are many more ways to stay healthy and avoid overeating during Ramadan. Try to keep on track with the above tips and get the best results. Thank you, and have an amazing Ramadan. Remember me in your prayers.