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 to fight hunger & cravings but generally…

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 a 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…

After Ramadan is over…

Make Sure You Also See…

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1-35 of 107 Comments
Mohammed Junaid

Hi. I want to know which workout would be more beneficial during Ramadan. Exercising before sehri, during the day or at night (after breaking fast)

Awaiting your reply.

May 17, 2016

Adrian Bryant

anytime is good but more fat is burned when you workout during your fasating period

May 17, 2016


hello.i am a seven grader and 12 years old.but stil i gain rapidly too much weight.what should i do.i don't know why but last year it was 61 and now 65.please give me some some suggestions coz ramadan is coming after approximately 1 month.so,most of them say it is a great time to lose weight. so pleasee I request you to give me some suggestions..

May 08, 2016


Hello, I'm 13years old Muslim, well, you are talking english so i think you don't live in an Arabic country
That's good, Ramadan is a great time to lose weight but also to gain weight...
I used to gain weight every Ramadan ,last Ramadan I gained 10kg((70kg))because I wasn't exercise and i was eating really a very big amount of food, yes true more than 3500kcl, and sleeping all the day, I live in an arabic country so they cook a lot of things for breaking fast, then after prayer ((11:00pm??))we eat a lot of sweet things with tea...
So to he clear ,if you want to lose weight do it in Ramadan and count your calories and the most important thing is to exercise before an hour of Maghreb prayer ((jump rope it's really help))
I was on a low calorie diet this last months and I'm now 55kg ,my goel during Ramadan is 45kg
Good luck

May 20, 2016


Nice article. We also eat suhoor in the morning. So all food and water for the 24 hr period doesn't have to be eaten at night. Just FYI.
Love your site.

January 21, 2016

Adrian Bryant

thanks for th heads up

January 21, 2016


I am 17 years old and type 1 diabetic, my height is 153 cm and weight is 54 kgs. I recently lost 5 kgs by eating less amount of food and reducing the amount of insulin I inject each day. I drink green tea 4-5 times a day to boost weight loss. But during ramadan I have noticed that my weight has stopped decreasing and I am being lazier day by day. In sehr I eat 2-3 slices whole grain bread with a cup of low fat tea, in aftar I eat fruits and bowl of boiled chickpeas with a little yoghurt. I want to lose more weight but during fast and after aftar I am always too tired to work out. Please help me out. Thankyou.

June 29, 2015


My weight is 56 kg and my height is 164 cm and I am 16 years old I want to lose 6 kg and I eat one egg in Suhr and Iftar and drink a lot of water during fastingabout 15 hours I lose weight about 1 kg but after Iftar I gain 1 kg immediately so there is no change in my weight so what should be my diet plan??

June 27, 2015

Adrian Bryant

use this diet

June 28, 2015


Same it's very hard to loose weight but if you want to then don't give . After you broke your fast drink about 2 cups of water and then eat some dates then with salad. Then do 30 min of cardio.

June 28, 2015


Thanks for help I will try my best

July 05, 2015


Hi my name is Cheska. and I am 5 foot, 51 kg. i eat around 300-400 kcal for sahoor, i eat 1 half cooked boiled egg for iftar and an hour after that I eat my dinner (1 small bowl [3 serving spoon] of white rice, and 1/4 of whatever dish my mom prepares for dinner, 1/2 plate of veggies smtimes 1/4 as well. I drink only water. my workout routine before Ramadhan is 3 x HIIT, 2 low impact cardio, strength / bodyweight training during cardio or during hiit.. for 5 days. 2 days rest. somtimes i do yoga on day 6.

but I barely work out now, first because i cant do hiit while fasting, i get too dizzy. i dont weightlift as well or do any workout at all while fasting except for yoga but only barely. Will this make me gain weight? i eat 1,200 cal on normal days as well.. thank you in advance.

June 26, 2015

Adrian Bryant

you will not gain weight. read this to see why

June 26, 2015


Okay..I'm 24 , my height is 5'1 and my weight is around 60. I want to loose some weight and with the help of Ramadan i wish to do it. My special focus is my belly. I want to have a desirable figure. Can you please suggest me something in this Ramadan.

June 23, 2015

Adrian Bryant

same thing as everyone else which is to use this workout and this diet to target belly and all fat on your body

June 24, 2015


I am 32yrs, height 5' 10", 105Kg. i want to reduce my weight. Please suggest me some workout n diet that can loose my weight. And suggest me a diet plan for ramadan.

June 22, 2015


I'm 18 and I weight 80 kilos .. I've been eating 500-600 calories per day in Ramadan just soups and fruit and some protein .. I need help I just need to lose 20 kilos I have no place to exercise and I don't even live in my own house .. Please please please help me

June 21, 2015


Hi i am 22year old n my weight is 65kgs... I want to reduce atleast 10kgs ...what should i have to do?? Plz suggest me a diet plan for ramadan..

June 19, 2015


Salam, I'm around 6"3' and weigh 90kg, I'm 16.
Diet and exercise plan needed. Many thanks

June 19, 2015


Hi Adrian.
My name is ayesha , I am 5 feet and weigh 60 kg, I have got pretty massive deposition around my abdominal region and i especially want to loose my belly fat .
Help me out here,

June 18, 2015


Salam Ayesha,

60kg is alot of weight for our height. You need to get to 52 or better 50kg and if the belly sill persists then cut down on carbs. Thats what I did and it worked for me.

June 18, 2015


Sir. I,m lose weight 13 kg my height 5.8 and weight 83 kg. Plz suggest diet plan and light exercise during ramdan.

June 15, 2015

Sana Bibi

Aoa Sir,

I am 5"6' in height and 71 by weight. Kindly suggest me some Workout plan and Diet as well for Ramadan.

Also can you please tell me what should be my Ideal Weight.


June 12, 2015

Adrian Bryant

did you see the tips on this page?

June 13, 2015


sir im 5.3 and my weight is 66..sir plz suggest me some workout nd diet that can loose my weight..

June 08, 2015


Sir my hieght is 5.. and weight is 61 kg.and i m 24 year old.i do walking every day 45 min befor sleep .for weight loss... i want to waight loss in this ramzan...plz give,me some light exercise and diet plan... m very thankful to u

June 03, 2015

Incorrect please try again
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