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Maintaining a regular workout regimen throughout Ramadan can be a challenge due to interrupted sleeping habits and decreased liquid consumption. Fasting periods can disrupt normal eating patterns and potentially lead to overeating during non-fasting hours. 

However, it's entirely possible to achieve your weight loss goals while observing this holy month - as long as you follow a healthy balanced diet, keep up with your exercise routine, and ensure your body receives the necessary fuel it requires.

In order to lose weight safely during Ramadan, it’s best to consult the advice of a qualified personal trainer to make sure you are eating and working out in a way that’s right for your body.

How to lose weight during Ramadan

As with any month of the year, achieving a significant body transformation in about four weeks would be challenging. However, with dedication and adherence to a proper fitness and dietary regimen, weight loss during Ramadan is achievable.

Engaging a personal trainer or weight loss coach can significantly help in maintaining consistency during this holy period. They will provide personalized guidance on calorie intake, including the appropriate portions of protein, carbohydrates, and fats for your meals during Iftar and Suhoor. Additionally, a personal trainer will ensure your workouts are both safe and effective, preventing overexertion while fasting. Furthermore, they will help keep you accountable and motivated, ensuring you stay committed to your exercise routine even when the temptation to skip arises during Ramadan.

The Embody Fitness team features some of Dubai’s most skilled and successful fitness professionals and nutritionists. Their personalized weight loss programmes are specifically tailored for your body, your likes and dislikes and your weekly routine, whether you are fasting or not.

Designed to get you the results you want, Embody’s highly skilled coaches will help you lose weight in Ramadan and gain the positive mindset that you need to transform your body, and gain the physique that you’ve always dreamed of.

During Ramadan, it’s arguably more important than ever that you provide your body with the sustenance it needs to recover, and that you drink enough water, get

plenty of sleep, avoid salty and sweet foods and move your body regularly. Embody’s plans ensure that you get the balance right.

As always, weight loss plans only work when you stay committed, focused and invest lots of hard work. For this reason, all of Embody’s programmes are at least eight week’s long. So, don’t be disheartened if you get to the end of Ramadan and you feel like you haven’t made the progress you hoped for. The best results come over time and Embody will help you make healthy changes that you will stick with throughout your lifetime.

Do Iftar and Suhoor Correctly

You only get a couple of chances to eat correctly during each day of Ramadan, so make sure you get them right. Though it may be hard to get up and eat so early, make sure you honor Suhoor and eat before sunrise. You will only end up starving hungry, with a tendency either to break your fast early or overindulge come sunset.

Don’t eat too much salt with suhoor and skip the tea and coffee. These will only increase dehydration. Salt and water should feature heavily in your evening meal, not in the morning. Also, go for slower burning, more complex carb sources like oats or whole grain bread, mixed with protein like eggs. This will keep you fuller for longer.

Iftar shouldn’t be too heavy: try to resist the temptation to binge on heavy foods in a bid to make up for the calories lost during the day. Keep it light and balanced, with a good range of food sources taken in moderation. Allow your body the caloric deficit that comes hand-in-hand with periodic fasting and allow your fat reserves to dwindle as a result.

Going too heavy on iftar may also cause you gastric and digestive distress. Break your fast the traditional way, with dates and water, to avoid this and to keep your trips to the bathroom regular and healthy. However, only go for one to two dates, as they are high in sugar.

Try simple soups and broths made with vegetables like lentils or onions. Avoid creamy soups, as they can upset your stomach after a long day of fasting. Follow this with some vegetables or a salad, prepared with a healthy fat source like rapeseed, walnut or olive oil.

Then take a break. This is crucial, once more to maintain good digestive health, but also to help in stabilizing blood sugar. Finish with a light dish of lean protein like chicken, accompanied by mixed carbohydrates.

Hydration and Supplementation

During Ramadan, you must rehydrate as fully as possible when you break your fast, particularly if you live in hot climates, have a physical job or do high-intensity exercise. Water is key to the optimal functioning of your body and your brain. Dehydration is responsible for the downregulation of almost every cellular process in the body. Not getting adequate water can also affect muscle protein synthesis, and even 3% dehydration can dent your strength and power output in the gym.

If fat loss is your goal, then hydration is a must. Without enough water, the liver will metabolize less fat because it has to take over some of the functions of the kidneys when you are dehydrated.

Here are some guidelines for adequate hydration:

  • Try and aim for a steady intake of 2-3 liters between Iftar and Suhoor
  • Try to avoid sugary drinks or foods high in salt, which will make you more thirsty
  • Prioritize electrolytes, as your body needs this to function properly. The most common types are sodium, potassium and calcium. These can be found in various fruits and vegetables, or you can add electrolyte powder or tablets to your water
  • Break your fast with foods that have a higher water content such as watermelon and strawberries
  • Cold showers can help especially if you live in warmer climates. Other alternatives can be a wet towel which you can apply to your neck, around your ears, upper back and chest

Alongside your training, nutrition and lifestyle changes, supplementation can be helpful to plug any gaps.

  • Magnesium can help calm the nervous system and promote restful sleep
  • Whey protein powder is fast and easily digestible and can help with hitting protein intake targets
  • With a very short eating window, digestive enzymes can help improve digestion

Training during ramadan

Exercising during Ramadan shouldn't deviate significantly from your usual training routine. It's important to monitor your hydration levels, as dehydration can heighten the risk of injury. Adjust your rest periods between sets as necessary, and aim to schedule your workouts around your eating window, preferably in the morning or evening.

Embody Fitness has extensive experience working with clients during Ramadan and consistently achieving remarkable outcomes. Seeking guidance from a professional during this period will aid in staying focused and attaining optimal results.


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