Festivals come with a lot of indulgence, especially in terms of food. The month of Ramadan is actually a great way to do intermittent fasting, but many can’t stop their gluttonous stomachs from gorging themselves on high-calorie, fatty foods for Iftar. All of this conspires for you to gain more weight than before! As the month of Ramadan comes to an end, we are sure many people are now wondering how to get rid of the extra weight they might have gained. In case you are looking for some tips to lose weight after Ramadan, we have you covered.
Health Shots spoke with Mujtaba Kamal, a fitness expert from Cult.fit, who listed some effective tricks to lose weight and get rid of that flab you gained during Ramadan.
Here are some useful weight loss tips that you can follow:
It’s a no-brainer! Put yourself in burnout mode and commit to a workout that you think you can do. Include exercises that involve pushing, pulling, squats, lunges, hinges, and carrying movements in the overall exercise routine. By focusing on exercises coupled with these basic movement patterns, you can build the strength you want while improving your daily function.
Kamal says, “A combination of resistance training and cardio training while in a calorie deficit (burning more calories than you’re eating) would work best for fat loss.”
However, if you are completely new to fitness, you should start with low-intensity activities, such as walking or yoga, and gradually increase the intensity and type of activity. This will ensure that you don’t dive into something your body isn’t ready for.”
2. Understand what it means to lose weight
“Let me first explain the definition of ‘weight loss’ and ‘fat loss.’ While these terms are used interchangeably, each has a different definition,” says Kamal.
Weight loss refers to a decrease in total body weight from muscle, water, and fat. Fat loss refers to losing weight from fat, and is a more specific and healthier goal than weight loss alone. Therefore, to become healthier, stronger, and look leaner, our goal should be to maintain or increase lean muscle mass while reducing fat mass. Resistance training helps build muscle mass, and muscle tissue burns more calories.
3. Watch your diet
After Ramadan, your diet and schedule will surely change again. Therefore, it is imperative to pay close attention to what you eat now. While everyone’s lifestyle and diet may be different, one should try to maintain a balanced diet that includes carbohydrates, good fats, and protein.
Once you’re done with Eid celebrations, it might be good to cut out refined sugar and processed foods. Focus on eating vegetables and fruits to cleanse your system and get your nutrients in order. And, if you want to lose those pounds faster, go into a calorie deficit! Eat fewer calories than you burn or burn more calories than you eat!
Above all, be patient with the process, follow a diet that suits your lifestyle, and take time to readjust after the Eid festivities. Enjoy the festival guilt-free by opting for healthy food alternatives.