Fast During Ramadan:
- The holy month of Ramadan begins on the ninth day of the Islamic calendar, with the sighting of the new moon.
- Muslims all over the world have from this point onward to fast from sunrise to sunset, abstaining from food and water during this time.
- For those who are new to fasting in general, or to fasting during Ramadan specifically, here are some practical tips on how to safely fast this holy month without compromising your health or your training regimen.
Eat Less Before Fasting
One of the biggest challenges during fasting is food cravings. It’s common for people to overeat before breaking their fast, and that can hurt your weight loss efforts.
In fact, research shows that people who eat large meals before fasting tend to weigh more than those who don’t. Make sure you eat a healthy dinner in advance of your fast so you won’t feel as hungry or tempted later on.
Learn how much calories should I eat before fasting? here. If you are going do strenuous exercises try and limit them during these hours as well because they may cause extra stress on your body while you are trying to recover from lack of nutrition throughout most of your day.
Most importantly drink lots of water! Most people mistake thirst for hunger so make sure you stay hydrated. The easiest way to do that is by drinking water throughout your day instead of eating snacks or calorie dense foods like chips.
Drinking plenty of water will also help with hunger pangs since it fills up your stomach making it harder to consume high calorie foods when it’s not full already.
When you drink enough water before bed time it will help with sleep deprivation which often causes added hunger pains at night time too.
Finally make sure you get some good sleep every night! You need at least 7-8 hours per night but if possible aim for 9-10 hours per night.
Eat Slowly and Properly
Let’s face it; many of us eat too fast. To safely fast during Ramadan, you need to make sure that your stomach is able to catch up with your meal.
Take more time between bites, chew thoroughly and don’t rush through your meals. Remember that digestion begins in your mouth, so chewing food completely will help increase satiety and better regulate blood sugar levels (keep those energy crashes at bay).
Be aware of when you get hungry again—you should be getting hungry approximately every three hours for a healthy adult.
If you’re fasting for health or weight loss purposes, try eating between 3-5 times each day based on these intervals. You may need more frequent meals if you do high-intensity physical activity like running or lifting weights as well.
Pay attention to how much you eat and drink throughout the day. It’s very easy to overindulge while fasting because our appetites are suppressed.
When we’re not consuming calories from solid foods, our bodies are forced to look elsewhere for nutrients—which can lead us to consume extra calories from liquids.
So, keep track of how much water and sugary drinks you consume each day! Stay hydrated by drinking lots of water before breaking your fast and continue drinking plenty after sunset.
Eat balanced meals consisting of lean protein, whole grains, fresh fruits and vegetables—all things that are rich in fiber which helps stabilize blood sugar levels as well as nutrients that help boost metabolism.
Drink Lots of Water
Staying hydrated is extremely important during fasting. It’s easy to forget how much water you consume throughout your regular day, but be sure that you drink plenty of fluids as you fast through most of your waking hours. (Not a fan of water? Try lemon water or herbal tea.)
The other option is an electrolyte supplement—typically a mix of sodium, potassium and magnesium—that works similarly by replenishing electrolytes lost during sweating and physical exertion.
It’s available at health food stores or online. If you don’t want to fuss with taking a supplement every day, add whole foods like avocado or banana (or both!) into smoothies; they contain potassium and magnesium naturally.
Don’t Snack While Hungry
A common mistake when fasting is to pre-empt hunger by eating. Don’t do it! Snacking while feeling hungry will lead you off track and into more snacking, as well as unnecessary calories. Also, pre-empting hunger is only a viable strategy during longer fasts of 3 days or more.
For shorter fasts (like ones during Ramadan), use your energy levels as a guide; if you have enough energy during your fast, don’t worry about it. Eating too soon can make you feel unwell and weak; it may also tempt you to overeat once breaking your fast.
As long as you are eating healthily in preparation for Ramadaan and breaking your fast correctly after sunset, these small mistakes won’t matter at all.
Get Enough Sleep
It’s common for people who are fasting during Ramadan to lose sleep, especially when they have to wake up before sunrise.
Keeping in mind that you may be fasting while also trying not to lose too much sleep will help keep your mind and body in balance.
As a rule of thumb, try setting an alarm clock so you get at least eight hours of sleep each night during Ramadan. Going with a friend and keeping each other accountable is helpful, too.
After all, it’s hard (if not impossible) for many Muslims around the world to fast through their days without water in such hot temperatures; if they can make it through, so can you! Remember, you’re doing it for God.
If you need some extra energy during your day, think about getting some exercise—it’ll boost your mood and help combat fatigue.
The bottom line? Don’t forget to take care of yourself as well as others by making sure you’re getting enough rest and staying hydrated throughout Ramadan.
Proper Exercise And Stretching Routine
Keeping your body healthy is important during any month, but it’s especially true during a month that involves fasting.
A good exercise routine will keep you fit and can even have additional health benefits if you’re religious and fasting for spiritual reasons.
Having said that, however, make sure not to overdo it – overtraining isn’t healthy in any month, and it’s particularly bad during a fast.
Make sure you listen to your body! Exercise should be relaxing, so slow down when you need to; take breaks if necessary and never push yourself too hard while exercising.
If your routine feels more like hard work than relaxation or enjoyment, then something is off; consider toning things down a bit until it gets back on track again.
Manage Anxiety Or Stress
If you suffer from anxiety or stress, fasting may make your symptoms worse. It is important that you take care of yourself during times of fasting.
Most people who fast experience hunger and fatigue (or lethargy) at some point. Make sure you eat enough food and rest during the day so that you can comfortably fast through most of it without falling behind in work or missing social activities.
Drink plenty of water – 8 glasses per day is recommended for women but more if you’re physically active or working outdoors. Stay hydrated throughout the day by drinking water before you feel thirsty.
Exercise regularly – try walking for 30 minutes each morning before breaking your fast. Take time off from work if needed – not everyone can handle fasting while working full-time so try to avoid it if possible. Try relaxation techniques such as meditation, yoga, breathing exercises, etc.