Scientifically proven ways to lose weight during Ramadan

lose weight during Ramadan

To lose weight during Ramadan is not only a significant personal goal but has a spiritually fulfilling aspect to it

Quran’s Quote on Fasting and losing weight

“Eat and Drink and do not commit excesses; indeed he does not love those who are excessive” (Al Quran 7:31)

Therefore, moderation in food intake, either during are after Ramadan is fulfilling a promise to God to appreciate the health he has bestowed upon you.

Prophet Muhammad PBUH quote on losing weight

“A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one third of food, one third for drink and one third for air.” Ibn Majah. must I say more?…   Now going into specifics,

Eat Less this Ramadan

Eating less means take small meals and eating slowly. Leave some empty space in your tummy once you get up. Eat less both in Sahoor and Aftar.

Stick to Organic Food and Fiber In Ramadan

Eat only organic nutrients like;-

  • Proteins
  • Vegetables
  • Eggs
  • Fruits
  • Lean meat(chicken, fish)
  • Red Beans, lentils, chick peas
  • Skimmed yogurt
  • Olive
  • Vegitable / Coconut oils
  • Peanut butter
  • Green salads
  • Fruit salads
  • Tofu,
  • Whole wheat grain

Zero Sugar intake in Sahoor and Iftar

That means zero sugar in tea and sweet dishes. It also means no sugary fruit drinks.Anything that grows out of the earth is fine, except Sugar Cane, Fruit Juices and Ultra sweet Fruits like mangoes

Anything that doesn’t have processed sugar or its products would be totally un acceptable. Sugar makes you fatter, slower, unhealthy, unhappy, and prone to cancer. It’s considered poison in some cultures.

Wheat, Bread  and Rice is a big No!

Starch and Carbohydrates are required by manual laborers who work 18 hours shifts in labor colonies, not by office goers who fast, muddle through office and then sleep till Aftar.

Fried Food is out!

Chapattis, parathas, milkshakes, steaks, junk food, fizzy drinks, chocolates, excessive dates, jalaibi, pakoras, samosas, french fries, pasta are a big NO!

Drink more water to lose weight this Ramadan

Then drink lemon water, Lassi, and even whey protein shakes; eat watermelon or skimmed milkshake for sehri / aftari.

Drink lots of these fluids. I mean at least 8 glasses in 24 hours, especially before attacking food on the table. One layer of clear water sitting in the stomach will help keep the calories burning quickly.

Don’t forget the mental benefits of green tea drinking, beside the diuretic properties. At least you’d feel you have shed pounds in a few days.

If you must drink something sweat then pour in a sachet of ORS to keeps the electrolytes up and keep you alert.

Exercise to lose weight this Ramadan

Exercise is probably the second most important method of losing weight. The first one being eating less.

I cannot emphasize this more.

You start exercising this Ramadan and I promise you your life will change. Just 30 minutes of brisk walking on the treadmill or the local park, where you sweat out a little and your heart rate jacks up, will do wonders.

Schedule exercise after Dinner time to keep the metabolism going.

Swimming in Ramadan

Swimming does not reduce weight; it only stimulates the appetite to make you crave more food. Although swimming regularly and avoiding overeating afterwards will build you, hands down, the best figure possible, in any exercise regimen.

Running is the best to lose weight this Ramadan

As our body has been designed by Mother Nature to run and hunt over long distances, all our internal systems take cue from this activity. Running will sharpen all you instincts to make you a better hunger gather and you lose weight in the process.


Alternating between brisk walk, running and swimming would be a good idea. You have to take up one physical activity.

Jogging for 30 minutes at a uniform easy pace burns 400 kCal. If you have a daily intake of 2000 kCal, this jogging will neutralize the extra calories. A bonus would be the ‘after burn’ that lasts the next 24 hours.

Indoor Bike Ride Peloton is easy on the knees

A peloton indoor bike does just that, whereby you can lose up to 500 kcal in one tough session, at home. This way the afterburn of the Peloton bike will help you lose weight while sleeping. This is a loss of weight plus advice for Ramazan.

Try more Probiotic Gut healthy Foods

Foods that promote good gut bacteria helps in better digestion and even mental health.

  • Yogurt
  • Sauerkraut
  • Kimchi
  • Kefir
  • Tempeh
  • Artichoke
  • Garlic
  • Asparagus
  • Banana
  • Avocado

Sleep at least 8 hours at the same time every night

Our body requires 8 hours of sound sleep to rebuild broken tissue and cleanse internally.

Losing weight also requires body’s down time to be scheduled at the same time every night so that the useless fat can be utilized.

Minimize Stress

Stress is the number one killer of overweight people. Do any thing necessary, even skipping work, to keep stress levels manageable.

There is a proven correlation between mental stress and weight gain that cannot be reduced just by eating less.

Losing weight through Spirituality

The right way to reduce weight is to focus your mind and soul on the essence of Ramadan – which is giving, compassion and purity. Concentrate on spirituality, give to the poor and needy with your own hands, and demonstrate compassion by living with the poor and destitute.


Have a higher purpose and you will lose weight; have a purpose greater than yourself and you will look great in your own eyes— the ones that really matter.

Take the focus away from ‘me’ to ‘them’ and you are on the path of enlightenment- which entails shedding extra baggage – including weight.

Continues Intermittent Day fasting after Ramadan

Once you see the gains of lost weight at the end of the 30 days of Ramadan, then continue the same process with at least one day of intermittent (days fast) after Ramadan.

The aim is to  reduce Calorie intake per week by at least 15 % while keeping rest of the deficit diet the same.

Track your steps

Most people can’t keep up with BMIs and Calorie calculations to reduce weight, so the second best approach is to buy a fit bit watch that tracks the steps you walk every  day.

It has been scientifically proven that 10,000 steps a day keep lots of physical and psychological ailments away.

Do not have Dinner after Iftar

I thought this would be a no brainer, but there is something really fun about having dinner after Iftar late a night.

You can do that but then the pounds will stay on.

Then you also lose weight especially around the waist.

How much weight can I lose in Ramadan?

You can lose upwards of 30 lbs if you just be a little disciplined in eating no sugar, no rice and wheat, and light Sahoor and Iftar.


Real purpose of Goat Sacrifice during Eid Ul Adha

Minarets in Islam

Live to be 100 years

Back pain relief

Good luck!

How not to lose weight during Ramadan?

Eat lots of sugary drinks and have ice creams. Then do not exercise and sleep at odd hours. Eat at least three meals Sahoor, Iftar and Dinner. You might gain weight, but forget losing a single ounce.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *