Ramadan 2018 is just less than a week ahead so the preparations for the Ramadan is on the peak. The main purpose of this blessed months is to clean our souls, where you restrict yourself from not only just eating and drinking all day long and also restrain yourself from other activities like wrong use of eyes, tongue and hurting others.
The Fasting comes with a pre-loaded feature which helps you lose weight and fat, but at the time of Aftaar, the excitement by just looking at the food is so high that we would eat anything and everything on the table presented at that time, as we started to think from our stomach when we are in pro thirsty and hungry mode.
The tip for losing a weight sticks to the basics here also and you don’t need a rocket science in reducing your inflated stomach to deflated one, you just only need to pick up a needle and pop it. Just joking don’t do it in reality.😂😂
So the question is what really needs to be done to reduce your weight???
You just only need to reduce your extra calories intake which your body cannot able to burn. Here is the short summary of general calories needs by our bodies in a single day and how much it could burn in a day.
Calories needs during a Day
According to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and men from 2,000 to 3,000. However, this depends on their age, size, height, lifestyle, overall health, and activity level.
Calories burned by your body during a Day
As per Institute of Medicine’s Dietary Reference Intakes. An average man burned between 2,600 and 3,600 calories and an average woman burned between 2,000 and 2,800 calories each day depending on their age, size, height, lifestyle, overall health, and activity level.
You are thinking how one can burn that many calories in a single day, so you are constantly breathing, blinking your eyes, using your muscles to move etc.😛😛
If you can wonder that 100 grams of Fries contain 312 calories, 100 grams of fried chicken leg contains 246 calories. 1 date of 7.1 grams contains 20 calories, a 330 ml Cola can have 139 calories. 1 piece of simple Chocolate Frosted Cake Donut contains 350 calories, 1 Samosa contains 43 calories, 1 Pakora 55 calories. 1 fried chicken roll contains 385 calories.
These are the minimum items which an average person wants to see at Aftaar table after a long day of fasting and that average looking person can easily eat all these stuff two times in a row in less 10 to 15 mins. and you can easily cross limit of your daily calories intake needs and average Muslim not likely to perform any difficult work during fasting, as in Muslim countries and as well as in non-muslims countries too give relaxation to their employees during Ramadan. So your calories burning ratio is lower than as compared to calories intake which is equal to fat.
Have you seen? I can do maths too…. and I just derived the wrong ratio 😀😀😀
So what is the point of the above calories calculation which I knew before you will skip it. These are some rough idea of food we take during Iftaar have too much fat due to most of them are deeply fried and obviously are of higher calories.
And if we did not eat 2 to 3 parathas at the Sehr 4 to 5 glass of water, a bowl of yogurt, a mug of tea and a couple of side things then we think we did something forbidden and our Fasting is wrongly started.😆😆
We must calm our nerves to stop overeating. The main idea behind Fasting is to “Fast” a whole day and to feel the hunger of the poor and cleanse our souls, all we do is over overeat at Sehr after that lying on the bed till the Aftaar with no prayer and zikr, and this is not the Fasting meant to.
You need to add Green or Lemon tea in your diet which contains Antioxidants, Antioxidants helps in digesting food. Some yogurt, yogurt is full of Vitamin B, D, Phosphorus, Magnesium, Potassium, Proteins and other some useful nutrients which helps in strengthening our bone fibers, support our immune system, increases our metabolism and other important benefits.
I am not going deep into how many grams of a particular food item you should take but I can tell you that you should take some amount of meat for protein, some veggies to get carbs, nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Obviously, you need a date to close your fast at the time of Maghrib prayer as it a Sunnah. Some water, some food etc but do not rush towards drinking high calories cold drinks eating some fancy fried foods like as I did mention up there, take some meat, some veggies, use brown rice which also a source of many nutrients including Manganese, Magnesium, Vitamin B6, Phosphorous, Thiamine etc. and a glass of milk which a source of calcium, Vitamin D.
And last but not least
You should break your meal into 4 or 5 parts in a day and not eat at once all at a time. Eat some healthy snacks like Oats, Almonds too when you just woke up for Sehr and when you return home from performing long Taraweehs Prayers take some fruits, not a big bowl of fruit chaat but a scoop it for some fruit nutrients.
Drink some good amount of water not drinking gallons, you probably will pee it out very soon. Especially at Sehr if u drink too much water you will feel like a balloon bubbling all around. A tip here is to drink some water i.e 1 to 2 glass of water when you just woke up for Sehr then before having Sehri meal, some during and some after it, and you will end up having 4 to 5 glass of water in Sehr.
After all do some workout in a day not too heavy which will make you thirsty all day, and the best time for working out during Ramadan among many people is after Asar prayer. Even if you get exhausted, then Maghrib prayer is near for your motivation.
Eat Less Eat healthy pray more and keep restrain yourself from eating junk fried food it will not only help you reduce your weight in Ramadan but also make you feel very light and active all day long and you will enjoy praying and take Blessings of the Blessed Month.
Remember me in your prayers also. Good luck for reducing your weight in Ramadan😇😇