7 Ways to Maintain Weight During Fasting, to Stay Ideal on Eid al-Fitr

Kapanlagi.com - Maintaining an ideal body weight becomes its own challenge during the month of Ramadan. This is because fasting for a month can cause a person's body weight to decrease or increase. As a result, for those who already have an ideal body weight, they need to find ways to maintain their weight during fasting.

In general, during fasting, it is very likely that a person will experience weight loss. This is because during fasting, eating and sleeping patterns become irregular. Therefore, it is normal to experience weight loss during fasting. However, during fasting, there is also a possibility that a person's weight will increase due to various factors such as excessive consumption of sugar or sweet foods.

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Based on these two possibilities, maintaining weight during Ramadan is not easy.It requires effective and safe ways to maintain ideal body weight during fasting.

Here are some ways to maintain ideal body weight while fasting.

1. Avoid Sweet Foods

Avoid excessive sweet foods (credit: pixabay)

The most important way to maintain an ideal weight during fasting is to avoid triggers that cause weight changes. One of them is sweet foods. As mentioned earlier, sweet foods can be a trigger for weight gain.

However, consuming sweet foods has become a tradition or habit during breaking the fast. Various sweet-tasting foods are often used as appetizers or takjil (snacks) when breaking the fast, such as kolak (sweet dessert with coconut milk), fruit ice, traditional cakes, and so on.

So, if you are trying to maintain your weight during fasting, it is better to reduce sweet foods and switch to savory takjil.

2. Drink Plenty of Water

Drink plenty of water (credit: pixabay)

It is a common secret that water is one of the healthiest types of drinks. Unfortunately, during fasting, our bodies tend to lack water. To overcome this and meet the need for water, you can schedule your drinking, 2 glasses during iftar, 2 glasses after tarawih or before bed, and 2 glasses during suhoor.

Water also plays a role in neutralizing the consumption of sweet foods and drinks. So, it is advisable to reduce the consumption of sweet drinks like tea and increase the intake of water during Ramadan.

3. Reduce Fried Food

Just like sweet foods, fried foods should also be avoided if you want to maintain an ideal weight during fasting. Fried foods are often used as takjil (breakfasting snack) during iftar. However, fried foods contain unhealthy oils for the body. Not only can it cause weight gain, excessive consumption of fried foods can also lead to high cholesterol.

4. Maintain Nutritional Food

In addition to avoiding certain types of food such as sweet and fried foods, the way to maintain an ideal weight during fasting is by paying attention to the nutrition or portion of nutrients in our food.

During suhoor, make sure the number of calories in the food we consume is sufficient for the energy needed throughout the day. Conversely, during suhoor, also make sure that the calories in the food can replace the energy lost during fasting.

In addition, two nutrients that really need to be considered to maintain an ideal weight are carbohydrates and protein. To maintain weight, choose complex carbohydrates, because this type of carbohydrate will make you feel full longer. In addition, consuming enough protein will also maintain the growth process of body muscles and make you feel full longer.

5. Manage Eating and Sleeping Patterns

Managing eating and sleeping patterns is important in maintaining an ideal body weight during fasting. During Ramadan, eating and sleeping patterns become irregular. The average sleep time for each person will decrease by about 40 minutes. Meanwhile, the same goes for meal times, during fasting we can only eat in the evening.

So, during fasting, find a time for a midday rest to make up for the lack of sleep. As for eating patterns, it can be done with a schedule similar to the schedule for drinking water mentioned earlier. It may sound a bit complicated, but it is important to do this to maintain your weight and keep it ideal.

6. Eating Fruits and Vegetables During Suhoor and Iftar

Eat fruits and vegetables during sahu and iftar (credit: pixabay)

Nutritional needs that must also be met during fasting are vitamins. As we know, foods with the highest amount of vitamins are vegetables and fruits. Not only vitamins, but vegetables and fruits also contain fiber which is good for digestion. Therefore, it is advisable to increase the consumption of fruits and vegetables during iftar and suhoor.

7. Stay Active

Exercise (credit: pixabay)

The last way to maintain an ideal weight during fasting is by exercising or engaging in other physical activities. Limited energy is not a barrier to exercise during fasting. During Ramadan fasting, you can engage in light exercises such as walking or meditation. Because, as it is common knowledge, exercise is one of the ways to achieve an ideal weight.

So those are the 7 ways to maintain an ideal weight during Ramadan fasting. You can follow these seven ways to ensure that your weight remains consistent during fasting, so that you can still look ideal on the day of Eid ul-Fitr.

(kpl/psp/gen)