Whenever Ramadan comes around, Muslims around the world refrain from eating and drinking to remind themselves of the disadvantaged. It’s also an opportunity to be grateful of what we have and to practise a good diet as well. However, some of us may find themselves gaining weight instead of shedding them. Here’s a couple of reasons why:
1. Excessive Sugar Intake
Source: Healthline.com
When we break the fast, we tend to look for food and drinks containing lots of sugar to compensate for an entire day of fasting. We grab a cup of milk tea and a plate of mee siam. We grab a cup of iced bandung or air katira and some kuih to top it all.
And this is just iftar alone. What about our supper after Terawih prayers and our meals for Sahur?
When sugar enters the body, it releases insulin. The higher the level of sugar or carbohydrates consumed, the higher the levels of insulin and fat that will ‘accumulate’ in the body. We may be How to not gain weight if it is like this?
Tip: Satiate your hunger and thirst with fruits and plenty of plain water or fruit infused drinks. It’ll help to keep you feeling full too!
2. Quantity of Food Consumed
Sumber: Miss Tam Chiak
Usually during Sahur, we are more likely to have lighter meals and then compensate this with heavy meals during Iftar. While choice of food is an important factor, the physical amount of food consumed also plays apart. Some families cook up a spread for Iftar but avoid eating non-stop or constantly keeping your plates full with high calorie food items. In order to avoid food wastage, pack some food and share the love with your neighbours and relatives.
3. Lack of Physical Movement
Source: Tehran Times
While fasting, many of us are more likely to slow down physical activity to save energy. It’s not wrong to take a break and rest but keep in mind that you can still exercise during Ramadan. If you’re not up to your typical workout routines, opt for lighter exercises to still break a sweat.
Tip: Try exercising 30-45 minutes before breaking fast. This way, you won’t be feeling dehydrated and exhausted for long. Always listen to your body and know your limits too. Don’t push yourself if you are feeling unwell.
4. Stress
Source: heart.org
With the COVID-19 virus still going around, stress is inevitable whether you’re juggling working from home, taking care of your family or just coping mentally with cabin fever. Stress causes our body to release the cortisol hormone which makes a person tend to look for food or drinks that are sugary and high in fat content. Without realising, you may be piling on more calories than you’re burning.
In a nutshell, take some time to enjoy your meals this Ramadan and plan your meals ahead of time so you can watch what you’re consuming. It’s okay to treat yourself to good food once in a while as long as it’s in moderation!
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