6 things you must do to lose weight during Ramadan

1. Eat the right amount of calories

• You can use the nowloss diet here and eat 1200-to-2000 calories each night or…
• Use this calculator here to get a more exact amount of calories you need to lose weight and…
• Keep a food journal to make sure you're eating the right amount of calories to lose weight.

2. Break your fast with weight loss foods

• At Iftar its understandable that you'll be very hungry but instead of binging on an excess of bad foods that will cause you to eat too much and gain weight…
• Break your fast with weight loss foods that are high in fiber & protein that will stabilize your blood sugar, kill hunger & prevent overeating so you can stay within the amount of calories you need to lose weight.

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

• Especially Look at tip #22 during the day so…
• You can take your mind off food by doing light activities like walking, TV, reading, video games or maybe even your day job is enough to keep you focused on something else other than food and generally…
• During Ramadan or any type of fast you'll gradually start to adapt to the new way of eating by having less cravings & hunger each day.

4. Manage or eliminate thirst

• At night you can mange thirst better or eliminate thirst by drinking at least ½ your bodyweight in ounces during the night so for example…
• If you weigh 180 lbs. then drink at least 90 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…

• Make sure that during the day you do very light 15-to-45 minute activities like walking, housecleaning, etc. because…
• You won't be able to drink any water during the day to help you recover from a more intense workout and…
• This is not to say you cant do high intensity exercises during Ramadan days if you are highly motivated but because of not being able to drink water during the day…
• I highly recommend you save your high intensity workouts or any workouts that makes you sweat like intervals for nighttime where you can drink all the water you want.

6. Be prepared

At least 2 weeks before starting Ramadan…

• Limit or cut out completely all the bad sugary, salty and fatty foods in your diet and sodas because…
• You can make those first couple of days or weeks easier to survive with very little or no hunger pangs due to a bad diet and/or…
• No withdrawal headaches from not getting a caffeine fix from soda, caffeine or teas so…
• Get used to drinking at least 1-to-3 liters of  water per day before 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…

• Since most weight loss plans tell you what, when & how much to eat…
• The only change you need to make with Ramadan is the WHEN and whatever plan you were on…
• You can still lose weight eating how much ever you're supposed to eat in a much shorter time period and…

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

After Ramadan is over…

• You can switch back to intermittent fasting which is just like Ramadan but much easier since you can drink water during the fast and you only have to fast 14+ hours per day or…
• You go back to the weight loss plan you were on or use one of these plans here and remember…
• The only way you'll gain weight during Ramadan is if you eat too much (eat too many calories) and make a habit of binging on bad foods at Iftar.

Make sure you also see…

• Intermittent fasting for faster fat loss
• Will I gain weight if I eat at night before bed?
• How can I Gain or Maintain muscle during Ramadan?
• Top 9 ways to naturally increase your HGH
• Will I gain back the weight I lost once I go off my weight loss program?



Type your comments or questions here

Back to Top