Ramadan is a month of fasting and starving the body and soul from food and other temptations. However, this does not prevent people from gaining weight due to all the suhoor and iftar invitations and gatherings.

Going back to the regular routine and lifestyle is not easy after the holy month of Ramadan, the body gets used to not consuming food until the sun sets and then consuming large amounts of foods until sunrise.

The cherry on the top is Eid, which is Ramadan’s sweet ending. Muslims celebrate this occasion by gathering together around a feast of traditional and international dining tables with plenty of sweets and cakes doing the rounds.

“In Ramadan many people put on weight mainly because of all the oily food being consumed and even when controlling the amount of food they devour, they still manage to put on weight,” said nutritionist Raneem Abdulmajeed. “This is mainly because the body’s metabolism slows down and the body goes into starvation mode. This means the body does not know when it would eat next so it stores more fat than usual,” she added.

Abdulmajeed’s advice is to start weight control before it’s too late. “Start managing every single bite you put in your mouth. It is a good advice to write down a diary made especially for food, you can either plan your meals or write down exactly what you eat,” she said. “I would recommend you start by writing down what you eat and keep reading it because sometimes knowing that you will be writing down the food you are eating will shy you away from actually consuming fatty food,” she added.

Weigh yourself daily after your morning routine and buy a good scale. “You need to also document this so you can compare how much you are losing and how much time you need to lose,” said Abdulmajeed. “Never weigh yourself at night, always step on your scale first thing in the morning after going to the bathroom. This way, the scale will be accurate and your stomach will be empty from food weight,” she added.

One of the most important tips Abdulmajeed gives is to load the body with water. “Drinking water in essential for every part of the body and especially the digestive system, it helps to digest the food, makes you full and also simplifies the body’s circulation,” she said. “I would recommend you add slices of lemon to the water whenever possible, and especially to the first glass in the morning, which will help cleanse the body and detox it,” she added.

When on the dining table, use the healthiest techniques for quality and quantity control. “Take a deep look at your plate before you start eating, load it with vegetables and start your meal with a soup or a salad so you are half full before you move on to other dishes. Salads are high in fiber and low in calories. It is a good filler of the stomach and reduces hunger. Don’t use ready to use salad dressings, as they are high in calories, fat and salt. One of the best dressings is olive oil and natural lemon juice with minimal salt,” said Abdulmajeed. “Chew your food slowly, there is a lag time between eating and feeling of satiety so give your brain the chance to feel satiated by eating slowly and chewing your food well,” she added.

Watch your social habits and follow a healthy lifestyle. “In public, try to decline social gatherings around food and drinks, most importantly don’t fall into the smoking habit because smoking would require you to have sweets and extra coffee with sugar,” said Abdulmajeed. “Don’t over or under sleep: both oversleeping and under sleeping may cause weight gain so try to sleep your daily requirement of seven hours. It does not hurt to have a short nap during the day to compensate for your night sleep deprivation,” she added.

Exercising is essential to help lose weight the healthy way. “There’s no getting around the fact that in order to lose weight safely and permanently, you need to eat healthy food and get plenty of exercise,” said Abdulmajeed. “When you’re working out several times a week to get fit and lose weight, you want a routine that offers maximum results in the minimum amount of time,” she added.

Don’t skip meals and stress on having a healthy and hearty breakfast. “Breakfast is the most important meal of the day, it provides you with the needed energy to continue until lunch time and be productive,” said Abdulmajeed. “Make sure to have a full breakfast with all essential foods to ensure quality and balanced meal. If you are not in the mood for a full breakfast, try a spoonful of honey and a glass of milk or seven pieces of dates, they both have the sugar needed for the energy,” she added.

Finally Eid is not an excuse for indulging in sweets and sugary food. “Sweets and cookies are high in simple carbohydrates that are easily stored as fat in your body,” said Abdulmajeed. “It also tends to cause sudden increase and drop in your blood glucose which means feeling early hunger. Have sweets only once a week and not daily,” she added.

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