Ramadan is a time of spiritual reflection, but it can also be an opportunity to adopt healthier habits. Many people find themselves gaining weight from indulging in heavy iftar meals and skipping workouts. This is due to them giving in to their cravings to the point where they forget to control their diet.

So, if you want to stay fit (or even shed a few kgs) while fasting, here are some simple yet effective tips to keep you feeling light, energized, and ready to take on the month!

1. Walk More, Especially After Suhoor & Iftar

Skipping movement after meals can lead to digestion issues and weight gain. A 20-minute walk after suhoor and iftar helps with digestion and keeps your metabolism active.

2. Keep Your Iftar Light & Nutritious

Heavy, fried foods can leave you feeling sluggish and bloated, making it harder to stay active. Instead, go for a balanced meal with protein, fiber, and fresh fruits to keep you energized. Be mindful of portion sizes—less is more when it comes to staying light and fit! Opt for healthier cooking methods like grilling, roasting, boiling, air frying, or steaming to enjoy flavorful meals without the excess oil.

3. Stay Hydrated

Drinking enough water helps keep your body hydrated, maintains fluid balance, and even curbs hunger. This will help you avoid overeating during suhoor and iftar. Avoid caffeinated drinks, which can cause dehydration and fatigue.

4. Exercise Wisely

Staying active during Ramadan doesn’t mean pushing yourself to exhaustion—it’s all about balance.

A 25–40 minute workout before suhoor helps boost hydration and sustain energy levels throughout the day. Plus, your energy levels will be high at this time since your body will have energy from the food you ate after iftar. Opt for low-impact workouts like strength training, yoga, or light cardio to maintain fitness without overstraining your body.

5. Eat a Balanced Diet

Practice limiting your sugar intake. Your Ramadan meals should include proteins, complex carbs, and fiber-rich foods to sustain energy and prevent weakness. Try these easy combinations:

• Whole-wheat couscous salad with mixed vegetables, olive oil, and canned tuna.
• Oatmeal made with low-fat milk and topped with fruit and nuts.
• A bowl of whole-grain cereal and low-fat milk, topped with fruit and nuts.
• A banana or apple with peanut butter and a glass of low-fat milk.
• A glass of date milk juice

Small changes lead to lasting results while maintaining a healthy weight and feeling energized throughout Ramadan—why not start today? Here’s to keeping the essence of Ramadan alive in your everyday health choices. Ramadan Kareem! Happy Ramadan from us ZALORA Blog Malaysia

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