Ramadhan Kareem and Selamat Menyambut Ramadan to all our readers!
What a time to be alive, healthy & well and what a time to celebrate another prosperous year of Ramadhan. We, the Ryada Activewear team are as excited as you girls are because Ramadhan is the perfect time to focus on losing weight to those who are still looking to lose weight and use this opportunity to do so.
But we know that it is easier said than done and sometimes we fall back to our bad habits of overeating or oversleeping and that is totally normal. That is why, Ryada has your back and we would like to share with you some tips to not only help you lose weight during Ramadhan, but also to help you get through your day with ease with these pro-tips. These are some of the do's and don'ts of Ramadhan.
1. DON'T: Start your fast (sahur/suhoor) with just water.
It's safe to say that surviving the whole day with only just a glass of water will not sustain yourself for the whole day, especially living here in Malaysia whereby it's summer all the time. As you start your day with just a glass of water, you're going to start feeling hungry in the next couple of hours and you would have to fight through that hunger, which makes it even difficult for you to complete your daily tasks as you will be easily distracted due to your hunger, you will feel even more sluggish, will get easily tired, your mood will fluctuate, and you will be easily agitated, say the least.
DO: Eat a proper meal during your sahur (suhoor).
What this means is that you should always start your day with a properly balanced meal that is not only healthy for you but also gives you enough energy that could sustain yourself throughout the day. Focus on foods that would give you the necessary nutrients that can give you the extra energy such as eggs (protein), whole wheat bread (carbs), or fruits and vegetables (fibre) to name a few. We can't promise you that this method would help you not feel hungry for the rest of the day, but it's definitely much better than starving yourself for almost 24 hours while going about with your day. Eating the right portion is also a very important aspect, which brings us to the second point.
2. DON'T: Eat anything too heavy during your sahur (suhoor).
What this means is that you should forget about eating anything that is considered 'too much' or 'heavy' in terms of portion and caloric intake. Some examples of food that you should be avoiding are meals that are considered as a main course such as rice or noodles. This is because by eating too much food to start your day, you would feel very uncomfortable as you ate too much and you would feel even sleepier as your food digests because your body would use a lot of energy to digest your food.
DO: Eat the right amount. Don't overdue it.
Sometimes, less is more. Especially, during Ramadhan, less is always more because we won't be stuffing ourselves to 'help us' during the day. It's not necessarily about how much you put into your body, but what you put into your body. As mentioned in the first point above, focus on foods that can give you more energy such as fruits, vegetables, eggs and many more.
3. DON'T: Exercise in the morning.
You just woke up, you just had your sahur (suhoor), you think to yourself that you could possibly sneak in a morning workout after your sahur because you had a quick and easy meal. Well, you shouldn't do all these things because exercising in the morning is bad for you. Don't get us wrong, we love to exercising and we love to encourage to do more of it, but exercising in the morning would do more harm than good. Especially when you exercise before or even after your meal. This is because when you decide to exercise before your meal, you would be sacrificing more of your sleep to squeeze in a quick workout which shouldn't be the way because giving your body the amount of rest it deserves will help boost your metabolism. Exercising after sahur is also discouraged because you would feel thirstier after any workout and it would make it even more difficult for you to go through your day.
DO: Do light exercises before you break your fast
Fasting in a way is a form of dieting, with this, you do not necessarily have to vigorously exercise to see the results you want. Doing light exercises is more than enough to keep up a healthy lifestyle that could possibly help you lose weight faster if you are consistent and discipline enough. We will show you a few of our favourite light exercises in the next blog post!
4. DON'T: Break your fast with sweet drinks
Drinking sweet drinks during your buka is a very common thing to do. However, if you're looking to lose more weight during this time around, you should steer clear on the sirap bandungs, milo ice and all the assorted juices you would get at the bazaar. Consuming too many sugary drinks would not only affect your die due to its sugar content, but it would also give rise to the diabetes rate. Malaysian drinks are known to be very sweet in their nature and drinking this every night for a whole month will not do you good if you are looking to lose weight. This applies to eating any sugary treats such as the kuehs you would see in the bazaars.
DO: Drink more water to quench your thirst.
Substitute your sugary drink with a healthy dose of H2O! Water has zero calories and it can also give you the same satisfaction as sugary drinks after a whole day of fasting!
5. DON'T: Overeat when you break your fast (buka)
Too much of anything would be bad for you and in this case, eating too much at night is also bad for your diet. You might be thinking to yourself, "I've fasted the whole day, I basically ate nothing, I deserve to eat more!", well, if you are looking to lose weight, you're not going to do so if you are going to eat more to fill up your daily caloric intake.
DO: Eat the right amount for buka.
You have to remember that you won't get to exercise as much as you usually do, which means you would need to adjust your diet appropriately as well in order to see the results you want. Therefore, you need to also have a balanced meal at night as well.
These are some of the tips that we have for you and we hope that it helps! We hope that you enjoyed reading today's blog post and we hope you look forward to the next post! If you have any questions, queries about exercising regimes, dietary planning, or even on our products, do not hesitate to message us.