Ways to fight the festive flab

Despite numerous warnings and tips from nutrition experts, many women tend to lose control of their diets during the month of Ramadan and Eid, thus throwing a whole year of healthy eating routines down the drain and gaining additional weight. Arab News provides you with some tips and guidelines that will help you get rid of those excess pounds gained during Ramadan and get you back on track.

Weigh yourself daily
Knowing your weight daily is the key to losing weight. Health experts have confirmed that those who weigh themselves every day while following a healthy regime can help them lose up to 5 kgs in a month and a half, as opposed to those who weigh themselves only once per week. The idea is that the more you record and monitor your weight on a daily basis, the more you identify the mistakes you are making in your routine and rectify your diet errors before the weight piles on. The more you notice your weight loss, the more motivated and encouraged you will be to maintain the healthy routine you have been following.

Set a certain time for watching TV
Set only a certain time of the day to watch TV, as sitting for extended periods of time — more than two hours per day — can lead to weight gain. Lack of activity leads to a reduction in fat burning, and experts have proven that watching TV for more than two hours per day at a time can increase calories by up to 7 percent as appetites tend to increase and you want to eat while viewing your favorite shows. Try to limit your viewing hours per day to two hours, or even go further by hopping on the treadmill while you watch TV to take advantage of your time.

Reach out to your friends for support
Losing weight needs constant psychological support from those around you, so don’t be shy to reach out to your family and friends for encouragement on the healthy routine you have been following. Invite them to join you at the gym, or call them regularly to share your health and fitness pursuits, especially when you feel a need to share your successes. Their positive feedback about your success will encourage you to keep going.

Eat fiber with every meal
Eating fiber regularly is an important tool to help you lose weight, as it can make you feel especially full and help release the hormones necessary for satiety. Fiber is a healthy and essential component of any diet, so doctors recommend incorporating it in every meal. Studies have shown that slender women eat no less than five servings of vegetable per day. During fasting in Ramadan, fiber can reduce the feeling of hunger, so incorporating it into your suhoor meal by eating vegetables such as cucumbers, tomatoes, lettuce, carrots. Fiber can also be incorporated into the iftar meal by eating certain types of legumes, lentils, or fruits such as apples and oranges for dessert.

Move more
Experts recommend taking no less than 5,000 steps per day, which can easily be achieved between going to work, carrying out your home routine, and going to the supermarket. Take every chance possible to move, especially after your iftar meal in Ramadan. Go out with your friends or head to the gym for a 30-minute walk. There are numerous benefits to moving, which include blood circulation, a reducing cholesterol levels, and reducing blood sugar levels.
Sleep well
Achieving between six and eight hours of continuous sleep nightly is essential to your weight loss goals. Getting enough sleep releases hormones responsible for feeling full and satisfied, and so not sleeping enough can hinder your efforts by making you feel the need to munch more for energy.

Drink plenty of water
Your body needs about eight cups of water daily, and doing this can help you lose on average 3 to 4 kilos within a two-month period. Drink as much water as possible, as experts recommend, particularly before each meal and before eating any types of sweet by at least 30 minutes. Studies have proven that drinking two cups of cold water helps you burn more calories for 90 minutes afterwards.
Also, pay attention to eating vegetables and fruits, as the fiber in these foods increase your level of fullness and make you less likely to crave sweets. Stay away from sparkling water and energy drinks, and try to replace them with fresh juices whenever possible.
The following recipe is for a fat-burning soup, which you can prepare and eat to help you maintain your weight or burn more calories and fat:

Ingredients:

6 green onions (or regular onions)

2 green peppers

One or two boxes of tomato paste

One bunch of celery, parsley, or coriander

One head of cabbage

One bag of onion soup (Maggi or Lipton)

Salt and pepper and other spices to taste

Method:
Cut up the vegetables into small and equal pieces (cabbage, peppers, and onion) and saute them on the stove in enough water to cover them. Then add one bag of soup and the spices, salt, and pepper.
Boil the soup for 10 minutes on high, and then reduce the temperature until the vegetables become soft.
Eat this soup whenever you feel hungry. The soup can be stored in your fridge and reheated for up to three days. Because it is low in calories, the more you eat, the more you can benefit. However, be sure to eat completely healthy meals. Eating the soup without any additional side items will lead to nutrient deficiency and can hinder your efforts.
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