6 Things You Must Do to Lose Weight During Ramadan
1. Eat the Right Amount of Calories
- Use the nowloss diet and eat less than 2000 calories each night or…
- Use this calculator to get a more exact amount of calories you need to lose weight.
- Use 1 of these tools 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 many calories 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 to fight hunger & cravings but 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
- Drink at least 1 liter or 33 ounces of water each night.
- 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.
- Avoid eating & drinking stuff that only makes you more thirsty like salty foods, sodas, coffee & teas.
- Avoid diuretic foods that will dehydrate you.
- Take a cold shower during the day.
- Stay in cooler or air conditioned rooms as much as possible.
- Wear lighter clothes that wont attract too much heat.
- 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.
- You can do high intensity fat loss workouts during Ramadan days if you are highly motivated but because of not being able to drink water during the day you should save your high intensity workouts or any workouts that makes you sweat 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 cravings.
- Get used to drinking at least 1-to-3 liters of water per day before 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 because…
- 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.
After Ramadan
- Switch back to intermittent fasting which is almost like Ramadan where you only have to fast 14+ hours per day or…
- Go back to the weight loss plan you were on and remember…
- The only way you'll gain weight during or after Ramadan is if you eat too much (eat too many calories) and make a habit of binging on bad foods at Iftar.
More Tips
- 249 Weight Loss Foods
- Intermittent Fasting for Faster Fat Loss
- 19 Ways to Lose Weight 3x Faster
- 38 Fast Weight Loss Tips
- 42 Ways to Curb Your Cravings & Kill Hunger
- The ONLY 2 Diet Pills That Work
- How Gain Muscle Mass During Ramadan
NowLoss.com Created by Adrian Bryant
Hi so Ramadan will be in 13 days. And I would like to lose as much as I can. But during that Ramadan time I have school all day so it’ll be hard for me to be active. During iftar I’m going to be eating 1200 calories. But I don’t think that’s going to help me lose weight. So what do you recommend? I’m 18 kg overweight. And btw how much weight could I possibly lose during Ramadan?
April 22, 2019
If you eat just 1200 then you'll lose weight AND FAST that is if you are truly tracking your 1200 correctly
April 22, 2019
How much weight loss in that month ?
April 22, 2019
So how can I know how much weight I lose by looking at the factors if I’m 79 kg and am around 16-18 kg overweight
April 23, 2019
I just want to say thank you for your weight loss tips during Ramadan. I will try to put these helpful tips to use next Ramadan. Thanks again.
December 06, 2018
Hello
I am 34 yrs old, weighing 240lbs (6 ft , 0 in). I intend to lose 20lbs (minimum) . Please advise on best diet for Ramadan whereby I can manage by calorie intake as well. Thank you
May 20, 2018
Hi! So my plan was to not eat any potatoes, rise, bread or pasta for iftar. I only eat sallad and meat. And I’ve even cut out all sweets. I am 175 cm and I weigh 76kg. is it possible for me to lose 7/8 kg during Ramadan so I weigh 69 after Ramadan for eid?
May 18, 2018
Yes it is possible but you will need to keep a strict control... Since you don't intake food or water.. Your body will burn fat to get water because it needs to survive so you do end up burning a lot of time by iftaar... But the main thing lies in iftaar and the way you open it... Consider opening ur fast with three dates and drink water in short intervals and small sips... While choosing foods... Prefer to consume foods with less amount of sodium so the body does not again build up fat so your fast would be beneficial.. Glad I could help...
Mail me at abbasvohra3123@gmail.com if you want any other information..
Ramadan Mubarak
May 20, 2018
it all depends on your calorie intake and it sounds like doing what you're doing will force you to eat a low amount of cals to get to 69
May 20, 2018
My weight is 82 kg I want to 60kg in Ramadan how can do deiting in Ramadan.please guide me.
May 17, 2018
Hello,
I'm 6ft and 235Lbs male. What diet and workout do you recommend to lose 20-25lbs during Ramadan? Much appreciated.
May 16, 2018
Hi am 24 year old i have lost 14 kg in 3 months but now my weight is 93 kg
Should to follow lean diet in Holy Ramdan
May 09, 2018
Hello I have a question regarding Ramadan
I am required to eat 1300 to 1700 Calories to lose weight during Ramadan.
I break my fast arrant 10PM and start the next fast after 5AM
Meaning I have 2 meal.
Should I split the calories I have to eat in 2 meals?
May 04, 2018
you can but fat loss is about eating less so if you dont hit 1300+ then its no big deal but going over 1700+ maybe
May 06, 2018
Hi adrian,
I’m 23 this year , weighing 95kg at a height of 172cm . I want to lose weight, to a atleast 10kg on fasting month. Can you help me ?
May 03, 2018
Hi thanks for doing this, its much appreciated by all. I eat a big bowl of cereal to break my fast after a full glass of water, drink water throughout the night and have a big as meal as possible with water and glass of milk to avoid heartburn. Could I incorporate light exercise just before iftar to promote weight loss? Im 35 overweight 90kg before ramadan and 5ft 3''.
Thanks again!
June 14, 2017
Hi. I am 39 yr old, 5 feet 3 inches and weigh 153 pounds. I gain 20 lbs after having my baby. I eat 1200 calories for a while but couldn't loose more than 2 lbs. I workout 5 days a week at gym too doing some cardio and weight training. I get back pains during to overweight. Please help or guide me the right way so I can loose 20 lbs. thanks.
June 12, 2017
Hi
I am 5 9 and 30 years old and i weigh 76 kgs will it be healthy for me to be 65 kgs
June 05, 2017
Hi! I'm an almost 18 year old girl....I'm 5'6 tall and weigh 52 kg...how can I lose weight during ramadan?
Also, is it safe to do cardio during fasting?
June 01, 2017
I know that I'm not overweight but people keep telling me I have gained weight and my face looks fuller
June 01, 2017
Hi! I am 26 and have 136 pounds (62kg) weight and height is 162 cm.I want to lose 5kgs in ramadan and i am fasting too.plz help me with a diet and workout plan.thanks
May 31, 2017
Hi. I am 5'5, 26 year old and my weight is 92. Its 6th month of marriage. I gained too much weight in these 6 months after marriage. Plz guide me how i lose weight in this Ramadan. I am soo worried about my weight. Plz plz guide me what to do
May 29, 2017
Hi, I am 56kgs, and 5'3 ft. I have recently started out my workout plan before Ramadan, and really want to loose excess fat especially from the belly region. Is it possible for me to get my weight down to 50? Also I have started drinking Cummin seed+lemon+honey water drink at night, from days days. Will that aid the weight loss?
May 28, 2017
Hi Adrian,
Im getting married in a few months -- september to be exact. I'd like to lose a lot of weight before my wedding and honeymoon.
I currently weigh 220 pounds and I'd like to get down to about 160. I am 5'3 and 25 years old.
I work full time and start work at 7:00 am and get home around 6:30 pm.
Please tell me what I can do to lose weight during and after ramadan.
I will be able to workout at least 30 minutes a night. I walk around an average of 15-30 minutes at work.
Thank you very much for your help!
Noor K
May 22, 2017
Hey I don't know if I get a answer on this but I want to lose weight too. The problem is I have already a good BMI but I want to lose some more and especially on my belly. I'm 1.75cm (5'9) and 64 - 65 kilos. I losed 5 kilos since new year but my body doesn't allows me to lose more I guess. I stick in between 63 - 65 kilos. Is there an opportunity to be 60 kilos while ramazan?
May 21, 2017