How do you lose 4 kilos in Ramadan?

Dr.. Osama Abu Al-Rub

 Some people gain weight during Ramadan, even though it tries to avoid this. How can the holy month be used to lose weight in a healthy way?

It is not recommended that the rate of weight loss be more than one kilogram per week, because the rapid loss of weight is linked to fatigue and fatigue, and the loss of more muscles instead of fat, so we will give you advice for losing four kilograms during the month of Ramadan.

Although this number may seem simple, but it is really large, instead of increasing your weight in Ramadan, it will decrease, and you will acquire new healthy eating habits that remain with you after Ramadan.

Fasting
fasting itself can contribute to losing weight and getting a more slender body. A study has found that eating food for only six hours, and fasting the rest of the hours of the day can suppress appetite and reduce the hormones of hunger, which leads to weight loss, according to a website reported British newspaper "Daily Mail".

In Ramadan, you only eat food during certain hours, between the azan of Maghrib and the dawn, which, as we will see, is related to controlling appetite.

The study, issued by the University of Alabama of the United States, stated that restricting meal times enables eating less food, and added that this is probably due to eating in a way that suits the body's natural hour.

The website of the British newspaper "Evening Standard", which also published about this study, explained that the results were based on research on people who tried two different eating strategies over four days, and added that in the first strategy, the participants had only six hours to eat, between eight o'clock In the morning and second in the morning, the second strategy required participants to eat 12 hours, in the period from eight in the morning until eight in the evening.

The same source added that after four days of the experiment, the scientists measured the participants' metabolism (measuring the number of calories, carbohydrates, fats and proteins that were burned), and found that eating for only six hours (the first strategy) helped the participants burn fat .

And the "Medical News Today" website quoted the study supervisor, Courtney M. Peterson said that "previous studies have not been able to explain if meal timing strategies help people lose weight by burning calories or curbing appetite."

As for Dr. Eric Ravossin, one of the study participants, he said that "coordinating meals with the circadian rhythms or the internal clock of your body may be a powerful strategy to reduce appetite and improve metabolism," according to the specialized website "News Daily".

For his part, Rami Ayouboglu, a Turkish doctor of family medicine, in dialogue with Anatolia, recommends eating healthy food with few calories, eating protein needed for the body and avoiding starches.

Vegetables are low-calorie, and can focus on tomatoes, cucumbers and leafy vegetables such as lettuce. Low-calorie options also include breakfast, pure soup made with carrots cut, for example.

By pure soup we mean light soup, which does not include cream or oil in its preparation.

Slow meal
and weight loss in Ramadan, we also advise you to use the "slow meal" technique, and the idea behind eating slowly is to eat differently, which makes you eat less, feel calm and enjoy food.

When we eat quickly without paying attention to what we eat, we eat more, and we pay no attention to the food we eat, instead we talk, discuss, and focus our attention sometimes on our smartphone. Thus, we stress ourselves nervous, and the food turns into a mere fast-food for our hunger, according to a report by Focus magazine in Germany.

Professor of meditation Tish Nhat Han specializes in teaching eating slowly and attentively; he confirms in a statement to the German magazine Focus that it is not a matter of the quality of the food we eat, but the way we eat it.

He explains that, through an example of an apple, we can practice this well. He says, "Nibble a piece of the apple and chew it slowly several times. Don't let anyone or anything else distract you from that. Enjoy every embryo and eat the apple."

And those who eat their food slowly, they eat less than usual, because the brain needs 15 minutes for the signals of satiety to reach it from the abdomen, and therefore try not to fill your stomach with the food you do not need. And you can slow down the food by using the sticks of eating as the Chinese or Japanese do, for example, enjoy the Ramadan feast and savor your food, but slowly.

Sports
Physical activity is an important means to maintain health and accelerate weight loss, and it is a challenge with the home stone that countries of the world have applied to prevent the emerging corona virus, especially since this stone coincides with the month of Ramadan.

Dr. Rami Ayouboglu says, "The most important problems we face in Ramadan are not leaving the house because of Corona, which leads to reduced daily movement. All experts in its specialty invite you to exercise and a diet suitable for all ages to maintain fitness."

Here are the most important tips for overcoming challenges:

1- To practice the exercises it is advised, as far as possible, to stay away from group exercises and do individual exercises, thus maintaining your fitness and taking care of Corona.

2- Do not stay at home; everyone faces the problem that when he is inside his house, he stays still, but there are many exercises that can be done, such as sitting on a chair and getting up, lying on a rug, putting hands and knees on the floor, moving forward and backward backwards.

3- Avoid sports with high intensity, as we must practice simple exercises throughout the day.

4 - We advise individuals who do not have diseases affected by sports to walk daily ten thousand steps, and if it is difficult to apply that, we recommend half the distance by walking from room to room, or walking while watching TV.

5- We advise men to help women with household chores to gain more mobility.

6- Employees working in front of a computer from home should get up every half an hour and go anywhere in the house.

7- Playing with children, thereby maintaining our physical fitness, keeping them away from smart boards, and motivating them to exercise.

8- Whatever your choice regarding the type and timing of the exercise, it is preferable to adhere to a regular program that is repeated throughout Ramadan and the period of stone, this would put your body and your mind in the best possible state of health.