Article Contributor: AW
The Holy month of Ramadan in the UAE for 2023 is fast approaching.
Many men and women are concerned that their fitness regime will need to change during the Holy month and many worry that they’ll gain weight or lose muscle weight that they have worked hard for. But. Ramadan can be used to your advantage when it comes to weight loss. The main cause of weight gain simply boils down to surplus calorie intake.
Combine the lack of movement while fasting and decreased hydration can add to the cocktail making it more likely that you might gain more weight than usual in Dubai, Abu Dhabi, Sharjah and RAK.
Today’s culture doesn’t always help, promoting affordable and tantalizing buffets enticing more people to over eat than they normally would. This in turn means you might be more tempted to change your healthy eating diet.
Food and social occasions become difficult to turn down and hunger makes it harder to say no. The choices of food people tend to go for may not always be the healthiest as the mentality of ‘I haven’t eaten all day I can eat this’ overrides healthier options.
Here are some tips to help combat these issues while still enjoying and making the most of this Holy month:
During Ramadan 2023 Ensure you break your fast with a decent amount of water to re-hydrate your system and also fill your stomach helping you eat less.
Drinking continually throughout the eve will also ensure you stay hydrated and reduce the chances of you going for the extra food you may not need, 2 to 3 liters is a good target which will help keep you energized the following day.
Fasting does have its benefits where it can give you more energy to some degree.
Because of this light exercise is recommended throughout the day or a low impact high intensity training session just before breaking fast, 2 hours after breaking fast, or just before sunrise are a good time to fit in some exercise.
Food choices can play a huge role in reducing the chances of overeating. Choosing high protein and fiber rich foods in all meals can help keep you feeling fuller for longer therefore reducing over consumption in the long run.
A few days into the month your stomach will adapt to your new eating lifestyle and may even shrink so don’t over stuff yourself and learn to eat smaller amounts continuously throughout the eve to ensure calorie intake is sufficient without over stretching your stomach.
Planning your meals ahead of time in Dubai and Abu Dhabi can help reduce your chances of over indulging as your portions are already sorted for you and you are less likely to choose fast food options due to hunger and impatience to eat.
Try to avoid revolving all evening activities around food and attend more active social events instead like charity work which can help keep you moving and not thinking about food all the time instead.
Before Ramadan in the UAE try reducing your sugar intake to get your system used to not having it so cravings for it will diminish. Try replacing sweets with healthier options like fruits and healthy wholesome snacks like homemade granola bars.
If your personal trainer provides nutrition advice they will be able to provide you with some great healthy treat recipes.
Stress during this month can be high as you still have to go to work and deal with other people who may also be stressed.
Try allowing time for relaxation and meditation to reduce cortisol levels spiking making you crave sugary foods leading you to make bad choices of foods once you break your fast.
Try practicing Yoga in Abu Dhabi or Dubai and other gentle forms of exercise that can help reduce stress.
Get your family and friends to practice the same eating habits to keep each other motivated and encouraged.
Having a supportive community helps keep you all accountable and more likely to achieve your goals.
If you are working with a personal trainer in Abu Dhabi, Dubai, Sharjah or RAK they can provide you with motivation and support.
Remember to enjoy this month and don’t get too stressed if you have to constantly attend food functions and dinners, more and more restaurants are providing healthier food options so choose those to fill you up while allowing some room for a small treat now and then.
Balance is key always.
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