6 things you must do to lose weight during Ramadan

lose weight Ramadan

1. Eat the right amount of calories

2. Break your fast with weight loss foods

3. Use these tips here to fight hunger & cravings but…

4. Manage or eliminate thirst

 Type Your Weight in the box below and then click on the Enter button to see how much water you need to drink nightly during Ramadan…

Type in Your Weight (in pounds) here →

You need to drink ounces of water each night during Ramadan

7 more tips for managing thirst during the day…

  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.

5. 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…

6. Be prepared

At least 2 weeks before starting Ramadan…

If you're already on weight loss plan & been losing weight before Ramadan then don't worry…

If you follow the 6 rules on this page you'll easily continue to lose weight and basically…

At the very worst you'll only maintain your weight during Ramadan but…

After Ramadan is over…

Make sure you also see…



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There are 70 comments
Hina

A.A,
Sir I recently found your article, want to lose weight rapidly..
I am 24 years old,of 5'6 height and weight 68 kg..kindly suggest me proper diet plan.

July 15, 2014

Adrian Bryant

use this diet with ramadam

July 16, 2014

kavitha

hi sir i am 14 years old and my weight is 68 how should i lose my weight in fasting even i am eating very low food and i am doing exercises daily but my weight is not decreasing why plzz help me

July 15, 2014

Adrian Bryant

what is your height

July 15, 2014

maria

Hi. My problem is same of fatima .same weight and height is 5.4".can u plz advise us immediately

July 15, 2014

Adrian Bryant

what is your weight?

July 15, 2014

isabelle

hi guys ! okay,i have a huge problem;i never lose weight ! to say the truth,i never exercise but i eat about 1300 calories per day so what should i do ? yeah and am 13 :D

July 09, 2014

Adrian Bryant

how are you tracking those calories?

July 11, 2014

huda

hii adrian ..i love ur website its very helpful but plzz i need to know that how to lose atleast 5 pounds in one week ..i m muslim and this is the month of ramadan ,,i just eat suhoor and iftaar and i skip dinner if possible ..i m doing what i can do but plzz help me ..i m 5'6 girl and weight 122 lbs ...i m waiting for ur reply ..plzzzz help me

July 03, 2014

huda

sorry forgot to mention*
my bmr is around 1400 and i eat less than my bmr + i drink too much water i don't eat sweets ..i also workout for atleast 25 mins sometime not everyday ..

July 03, 2014

K Khan

Ramadan is a real opportunity to lose weight. All you need is to eat sensibly during iftar. Avoid feasting and you are sure to lose weight.

Try drinking honey and cinnamon during iftar and suhoor and you will lose significant amount of weight, guaranteed.

July 03, 2014

Kira

Hi . Im Kira and Im 173 cm tall and weight 67 kg can i lose 5 to 10 kg this month exercising 40 minutes a day in orbitrek before suhoor ? Im also addicted on sweet food (chocolates , sweets , cakes , cookies etc ) how can i avoid this addiction ?

July 02, 2014

Ordinary Resident

Hi Kira,

When you exercise before Suhoor, it's best to eat something light for Suhoor that you think you can hold on till break fast. It is also nothing wrong for exercising during fasting but be sure to do some light exercising instead so to avoid having thirst. Brisk walking is one of them.

Sweets are very addictive, I must say. You can have them, but limit it. Per day, have at least 2 sweets. One before Suhoor, and One after break fasting. If you have the urge of eating more sweets, distract yourself with other stuff. Eventually the thought of having to crave for more sweets will be gone.

Stay Healthy on Ramadhan!

Ordinary Resident

July 02, 2014

K Khan

Hi Kira,

I replied to huda above regarding honey and cinnamon during iftar and suhoor in Ramadan.

It is a wonderful thing to lose weight. Here is avery great article on honey and cinnamon and how it can help you lose weight.

www.peashealth.com

July 03, 2014

Adrian Bryant

it's possbile but being that you are not that overweight you should resonalby expect to lose at least 10 pounds

July 03, 2014

Nimra

Hi
I am 5'6 and have 170 lbs. I want to lose weight this ramadan. what should be my diet and exercise plan? can you tell me plz..
Thanks

July 01, 2014

Adrian Bryant

you can use this workout and this diet

July 01, 2014

Name*

nice except for reference to 'spiritual advisor'. the only advisor in islam is Quran. Happy Ramadan.

July 01, 2014

SM

Salam brothers and sisters.

This is what I do:
Before Sahoor:
500ml water as soon as I wake up
30 mins intense power walk
15 mins squats, sun salutation yogas and core exercises.
Another 1 litre of water
2 boiled eggs, toast, salad and soy sauce
Coffee with habbatus sauda
3-4 dates

Ifthar:
500 ml Hot tea and fat block pill(optional)
Water filled fruits (watermelon, guava etc)
Something protein(chicken, eggs etc)
Some carbohydrate(guilty pleasure allowed only if you will be doing full terawih prayers afterwards)
Maghrib and then kill time for isya and terawih.
Throughout the night, drink another 1.5litres of water.

June 30, 2014

talha

I'm 5'6. . I want to loose 20 pound in a month. I weigh 160 pounds. Will 20 min of jogging and walking 5km a day help me reach my goal.

June 30, 2014

Adrian Bryant

yes, that will help and these workouts will help you lose faster

June 30, 2014

hannah

I'm 5'6 and weigh 165 pounds. I want to lose 20 pounds this Ramadan. If I do your 20 minutes HIIT running routine workout would I be able to reach my goal?

June 29, 2014

Adrian Bryant

yes but make sure you track your calories as well

June 30, 2014

sofia

i have a question pls guide
i m facing plateau in my last 10 lbs n nothing is working.i lost from 184 lbs to 163 .i m 5.6'.what to do now.married,41,3 kids

June 26, 2014

Adrian Bryant

here you go

June 27, 2014

Samira

Hi adrian, I didn't know how else to comment, kinda slow, LOL.

I had a question, and that is...MUST I eat 1200-2000 calories every night? I just can't do it. I just had 2 dates, some water and half a fish and I already feel like I'm about to keel over.

June 29, 2014

Adrian Bryant

if you're trying to lose weight then less is better (although it may not be as healthy and sustainable) but no... you dont have to eat 1200+ calories but at least 1200 cals is needed by most people to not get overly hungry

June 30, 2014

Ikram

Hi Adrian,
I'm planning on losing weight this Ramadan inshallah, the hardest part for me is eating right can you please give me an example of what foods I should eat. Like when I break my fast what should I eat should I eat a salad ?

June 17, 2014

Adrian Bryant

doesnt matter what you eat. see this

June 18, 2014

Jaime

Actually, it DOES matter what you eat.

You're not going to fast for 16+ hours and then eat a donut or a cheeseburger. That's going to completely disrupt any chance of stabilization possibly through healthy foods. Calories are not the only thing that matters.

June 24, 2014

Adrian Bryant

calories don't matter for weight loss. see this but calories or WHAT you eat does matter for your health

June 25, 2014

lina

Hey Adrian ,
Ramdan is really close . Am addicted to the gym and i cant do my weight training after Iftar .. Do you think I can left weights after Iftar ?! in order to maintain muscles and to do cardio after Iftar to lose fat or extra calories ? Thank you :)

June 07, 2014

lina

Sorry I mean left weights before Iftar *

June 07, 2014

Adrian Bryant

you'll maintain your muscles over 30 days if you workout (and dont become lazy) + eat a regular amount of protein

no need to panic or fear a dramatic loss of muscle and in the worst case (which I doubt will happen) is you'll lose a tiny bit of muscle which can easily be gained afterwards

June 08, 2014

lina

Thank you so much :)

June 10, 2014

Msbrightside

Hi thanks for the article!
I have a question thats confusing me. Because i have started working i dont fast on my workdays and i fast in my holidays which is one day at a week. For a couple of months I'm really careful with what I eat, I also exercise and I'm losing weight. Does my unregular routine of fasting make me gain weight?
I'll be really happy if you answer!

July 24, 2013

Adrian Bryant

of course not! have you read this here

July 24, 2013

sofia

hy
i want to loss my weight in ramdan.i am married and have a one kid.i am 28 year old women my hiegt 5'3 and weight 85.kindly give diet plan for weight loss.

July 22, 2013

Malak

Hi Adrian my name is Malak and i'm 158cm and weighting 54 kg i was Anorexic so i always see my self very fat plz can u give me advices to hope me lose just few pound without gaining more weight in ramadan and fight Anorexia and the desire of vomit after eating. Thank you

July 21, 2013

Adrian Bryant

it's going to be tougher for you to gain weight anyway being that you are in ramadan but the tips on this page should prevent any drastic weight gain and at 54kg you may want to gain weight since you are not fat

July 21, 2013

haj

Hi Adrian Ramadan start a few days ago, and i have reduce my eating so i eat most of good food, i practice the 30 days shred every day , but my weight doesn't want to down , i'm thinking of quit sport cause i'm sure if i don't do it i will loose weight because i think it build muscle, i want to loose weight in the 24 days coming, help me?

July 15, 2013

Adrian Bryant

do you know how many calories per day you are eating?

July 15, 2013

haj

yes no more than 1200 calories, should i add some cardio or intervals?

July 16, 2013

Adrian Bryant

is the 30 day shred cardio? and what is your current weight and height?

July 17, 2013

haj

30 day shred is a home workout by jillian michaels that is set up in three different levels, and each level lasts for 10 days. Each level consists of three circuits, and each circuit is made up of three different sets of work outs. You do 3 minutes of strength training, 2 minutes of cardio, and 1 minute of abs in each of the circuits, for a grand total of working out roughly 25 minutes. This includes a warmup and a cool down. i'm 5'2 and 77kg and iwant to lose 5 to 7 kg to have motivation to continue. i think i'll quit The 30 days shred what do you suggest me to replace it? thank you so so much to reply

July 17, 2013

Adrian Bryant

is the 30 day workout too easy for you? if not then there really is no need to change it

July 17, 2013

haj

No it's not to easy at all , but i don't see weight loss iwant to lose weight i don't know what to do ?

July 18, 2013

Adrian Bryant

these tips here will get you on the right track

July 20, 2013

Fatima

Hellow
Adrian
I am 5 feet and 9 inches and i weight 165 pounds. should i take warm water with lemon squeezed in it. if i take that during sehri time before i eat anything. If i drink that all ramadan will it also hep me lose weight.

July 12, 2013

Adrian Bryant

it's not what you eat and drink. losing or maintaining weight all comes down to how much you eat. see this

July 14, 2013

Name*

hey Adrian!
I love your article that I hope will be very effective, and it's very effective, I am about 4.5 and 58 kgs. you know what is said is naturally included in our living cycle.
for example: the eating of fibre in breaking the fast comes from the opinion of choosing dates or waters that is you can even have fruits.
the gurgling of water is done during ablution before prayers
- and naturally you can't eat more when you've starved for the day.
I think Ramadan is the best month for trying the weight loss plan.
- in terms of doing light activities- we are actually supposed to read a lot in form of prayers during this holy month
the only thing to bear in mind is the maintenance over the year and ofcourse the rules.
lets use this month effectively to reach the weigh loss goal

July 11, 2013

Sal

Hi Adrian,

A very general question, but in your opinion, with everything you wrote in this article, how much weight could one lose in this month if you are a female, 5.3, 24 years old and 88kgs?

July 09, 2013

Adrian Bryant

same as with any other plan you will lose on average 10 pounds every 4-to-6 weeks

July 11, 2013

rukhsar

aslamoalikum bro, my height is 5 plus n weight is 80 kgs.i m 25 years old.pls give me any simple tip for ramadan which help me reducing weight.what i should b take in sahri n aftari

July 07, 2013

Adrian Bryant

make sure you read the tips on this page again because it does not matter overall WHAT you eat but how much read this to understand

July 09, 2013

Name*

Hi Adrian Ramadan is starting in a couple of days here in Australia and I try to maintain my weight. How do I not lose weight durin Ramadan and put on weight I will be working out using your exercises but what is a good meal plan to put on weight while fasting

July 07, 2013

Adrian Bryant

you simply need to eat the right of calories to maintain your weight during ramadan, what is your weight and height now?

since your eating window may be small you may also have to invest in some shake supplements to help you get all the calories you need to maintain your weight

July 07, 2013

Marissa

I'm 55kgs I don't know what that would be in pounds and about 5 foot 4 so basically since I won't be eating durin the day, Ill make up for it at night?

July 08, 2013

Adrian Bryant

yes but you need to keep a food journal to see exactly how much you need to eat to maintain your weight

July 09, 2013

Julz

Dear Adrian, thank you for putting up this article. I recently found out that I am Insulin resistant(PCOS) and I have been trying to loose weight by a high protien diet, with no carbohydrates (not even bananas or potatoes) no sugar whatsoever, no honey or maple syrup - just from fruits, but even that is limited. I did read your article on PCOS and you stated that you can eat potatoes or navy beans, but my Nutrionist said in my case, I cannot have any carbohydrates, so my question is this.

When Ramadan is here, since I cannot have any carbohydrates, what can I do at night in regards to how many times can I eat? I live in Australia so we have Suhr between 5-6 am and break fast 5-6pm.

Can fat burners help me in this situation?

Thank you

July 05, 2013

Adrian Bryant

you eat as many times as you like but you need to make sure you don't eat too much to gain weight but also if you're doing a high protein diet it's probably going to be tough for you to eat a lot anyways so weight loss should not be a problem for you.

also try to exercise if you can

July 07, 2013

Julz

So I can still eat at Suhr and then go back to sleep? Isn't that bad because you just ate and going to sleep doesn't digest the food?

July 07, 2013

Adrian Bryant

not bad at all as it does not matter WHEN you eat. it's all about the total amount of calories you eat and the amount you burn exercising

July 09, 2013

madik

Im 86kg and 5'7"
If i keep within 1200 cals target..how much will this plan make me lose weight ?

July 02, 2013

Adrian Bryant

expect to lose 10 pounds every 4-to-6 weeks

July 02, 2013

KT

Hi Adrian,

I'm a Muslim woman trying to lose about 30 pounds and I just want to thank you so much for putting up this article. Ramadan is just around the corner now and there's not a lot of material out there that gives advice on losing weight during 30 days of fasting. But this is excellent advice and I just want to let you know that I really appreciate that you consider the needs of all your readers with your weight loss plans.

God bless you!

June 01, 2013

fatima

hi adrian

thanks soo much i am trying to lose weight since ramadan n here i came to know that where i was wrong thanks so much by the way i am 33yrs 5.1 and 144pounds i want to lose atleast 20 pounds can u suggest any specific plan and exercise for me
may ALLAH bless you

January 17, 2013

Amina

Hello Adrian,

I am SO GLAD THAT YOU HAVE DONE THIS! Not many people, and I mean some Muslims haven't wrote much about this, so I would like to say thank you so much! I had a question for Suhr(which is the meal you have before sunrise) most people tend to eat either eggs or oatmeal and some there have pancakes and sasauges etc, what food can you eat and won't put on weight, minding the fact that most people go to sleep 10 mins after sunrise

Thank you and seriously GOD BLESS!

December 19, 2012

Adrian Bryant

You can eat whatever you like and still lose weight (read this to see why) but you just need to make sure you don't eat too much to prevent weight gain during ramadan or any other time

December 19, 2012


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