The fasting month of Ramadan, for many Muslims, is a great opportunity to lose weight. There are just so many resources and exercise recommendations, exercise strategies from many people, fitness enthusiasts and trainers out there - so today, I’m going to give you some very simple guidelines that you can apply to ANY routine.
There’s no rocket science here, but in analyzing the recommendations from various people, I’ve come to a conclusion that it is so easy to overlook the basics when we are trying new things to lose fat during the fasting month.
So, with that in mind, my recommendations for the month of Ramadan are:
1. Eat healthy during the periods you are allowed to
This one’s quite obvious right? But surprisingly, it is the most difficult to follow. Why? Because when you are hungry, thirsty, and demotivated in the evenings, moments before you break your fast, it is so easy to make poor food choices and opt for the greasiest and most sugary options you can find. Moreover, it doesn’t help at all when the Ramadan bazaars make these foods very accessible and affordable.
The Ramadan Bazaar at TTDI
2. Eat balanced meals
As always, fast or no fast - your meals should be balanced. This means complex carbs, protein, and healthy dietary fats in every meal. Ask yourself at every meal - where is my protein? Where is my complex carbs? And where are my healthy dietary fats? By all means, NEVER have a meal that is predominantly carbohydrates - a very common mistake we all make. This is also a good time to actually cook your own healthy meals, rather than to rely on buying outside food all the time - when you cook, you can control exactly what goes into it.
3. Eat multiple smaller meals - spread your meals
Just like how I advise on eating smaller meals throughout the day during non-fasting times, the same applies even during the fasting month. Don’t settle for one or two ridiculously large meals because there is only so much your body can absorb at one-go. Instead, have smaller meals - you can easily have one when you break fast, another a few hours later, and one more before the fast starts again (at 4am) - so that’s 3 well spread out meals, so yes, you need to wake up to eat a meal (or perhaps a meal replacement or protein shake can be convenient).
4. Water, water, water!
Drink more water during the non-fasting period - less of the sugary drinks (I’d cut them out altogether). Drink even when you aren’t feeling thirsty. Your body needs to rehydrate, so give it what it needs - MINUS the excess sugars (which equals to calories) tagging along. That means walking past the cendol, cincau, and multi-coloured drink stalls at the Ramadan bazaar. If you are diabetic, all the more you should be avoiding these. Your body will thank you for this.
4. Keep your exercise routine simple, yet effective.
This simply means ‘not overdoing it’. Don’t spend long hours at the gym. This is not the time for back-to-back group exercise classes, or high intensity exercise (especially if you are working out during the fasting hours of the day, which I don’t recommend - see below). This is also not the time to achieve a new personal best - save it for next month. So this means that you will be performing sufficiently challenging strength training exercises (working on all muscle groups), and moderately intense cardiovascular exercise.
In fact, I wouldn’t recommend working out when you are not able to drink water - so ideally, it would be best to work out during the non-fasting period of the day - which is anytime after you break fast, which can be around 7.30pm up to before you go to bed.
At the end of the day - when you understand why weight loss happens, you will see that the fasting month can be a good time to lose weight because ‘technically speaking’ - there will be a greater calorie deficit as you will be consuming less food in any given day. Less food equates to less calories.
Couple this with exercise which burns calories and further contributes to the calorie deficit, you’ll see that you’ve got a win-win situation here.
Of course, if you’re one of those who can’t eat healthy when you fast and eat every imaginable thing in sight during the break of fast, and then continue to sit at the stalls until it is 3am - you will EASILY end up consuming more calories than you usually do - and most likely gain more fat during the fasting month, which makes you quite silly.
Your friend and coach,
DailyMuscle
ACE-certified Lifestyle & Weight Management Consultant
ACE-certified Personal Trainer
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{ 9 comments… read them below or add one }
Good article! I always wonder whether its good to exercise before or after breaking fast. normally, if its before, its not very effective for me because I dont have any energy and the workout will be such a burden. Plus your body will consider it under starvation mode, therefore will loose your muscle instead, I think?
After breaking fast, its better cos I have eaten something and have more energies.. Im maintaining 2 times per week squash (1 hr per session) during puasa time.. hope I can shed some lbs!
I am curious to know if I intend to hit the gym (either to do cardio or weights)say half an hour after breaking fast what should I eat to break fast? And after my post work out meal do I have to wait for 3 hours before I go to sleep?
Great malaysian writeup!
Han Ghazi: Yeah, and not only will you be lacking the energy you need to have an effective workout, I believe that most people wouldn’t even be in the ‘mood’ to workout - I know I won’t! All the best with your squash!
bellapot: Basically, you’ll want to consume a meal that would be light on your stomach, and give you sustained energy - rather than a large sugar rush - so just avoid anything really oily/fried - but make sure it is small, and not something that leaves you feeling full. Ideally, it should be a balanced meal - with carbohydrates (complex carbs preferred), protein and maybe even a little healthy dietary fat. If it was me, I’d probably have some fruit/dates, with a protein source - meat/eggs - i’m suggesting these since they are easily available during the break of fast. Otherwise, you could have cereal/muesli/energy bars - that would be okay too.
If you saw the film of people getting off their medication, this is the book that describes how they did it. Be sure if you are on medication, especially for blood sugar and blood pressure, that you work closely with your doctor before and during the program as your medication may need to be adjusted.
I’m the kind who has to eat sufficiently and work out just NOT to lose weight and the fasting month is always a trying time for me because I always feel sluggish after a meal and then I’d be too lazy to exercise.
Lately, I’ve been ‘tweaking’ my meals i.e. less rice and more ‘lauk’ and it seems to work. I feel less sluggish and have more energy to exercise. And I’ve also been trying out that Turbulence Training thingy and I’m surprised at how just 30 minutes of exercise can be very complete and uhhh… sweat inducing. Good stuff!
Aizan: What lauk have you been having? :). Anyway.. yeah - Turbulence Training kicks @ss! For the rest of you guys - see what all the fuss is about at: http://www.dailymuscle.com/turbulencetraining
Hi guys and of course DM
Thanks again for the info regarding the nuts! Really eased my pockets hehe but I have to ask a few questions here cuz i really have no idea where to find it but keep hearing about it so here goes:
1. Keep hearing about stevia but where can i really buy it in KL/PJ? no luck googling :)
2. Quinoa?Really have no idea where to find that
3. Agave syrup?
4. And do you have any idea where to find raw milk?or unpasteurized milk?Anybody?
5. How about grass-fed beef?
Anyway thanks for any responses. I really have no clue whatsoever in obtaining this kind of specialty so any tips will really help. Thanks DM and DM fans like me!
Dear Caosh,
I’m thinking of going to gym after 1 hour of eating a light nutrition early morning meal (Suhur meal at 4:30 am).
5 times a week -45 min a day (30 min treadmill brisk walk and 15 min on cross). Do you think this is a good idea?
I do not want to go right before break fasting time (7:30 pm) coz it is known that playing sports after eating may increase weight.
Also i do not want to train after break fasting time because I’ll get lazy late at night after eating a meal.
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