When Ramadan begins every fatty person considers how to lose weight in Ramadan. The 30-day fasting period in the time of Holy Month of Ramadan means to abstain from consuming food and drink in the long hours from dawn until sunset.

This can mean a massive dietary upheaval and metabolic mayhem in contrast to the typical fitness regimes of numerous Muslims around the world.

But with arranged planning and the correct direction on a diet, nutrition, and exercise it is still feasible to securely and effectively progress in your weight loss and fat loss goals while fasting for Ramadan.

We have made this manual to weight loss in Ramadan and added some sample foods to help you make progress and finish Ramadan fitter, healthier and less fatty than when you started.

Here are 10 major keys to stay healthy and lose weight during Ramadan

      • Using Eggs
      • Drinking Water
      • Make food Simple
    • Food Plan
    • Hydration
  • Neat
  • Sleep
  • Strength Training
  • Vegetables
  • Start Your Body Transformation
  • Using Eggs

This is the first step towards your Ramadan weight loss plan. Include a two-egg omelet, loaded down with cheese in Seheri.

For the best flat belly results, eat the yolk mainly. They are one of the best nutritive sources of metabolism-boosting with vitamin B and choline, an essential nutrient used in the construction of all the body’s cell membranes.

Add your preferred ingredients if you want to avoid the cheese. This is the best tip to Lose Weight during Ramadan.

  • Drinking-Water

When you are thinking about losing weight during Ramadan then using water in your Ramadan weight loss plan is more beneficial than anything.

Without any direction, it’s clear that after breaking fast all you need is water. But wait. Try not to be overloaded.

Take around ten cups (just about 10 liters) water with some interlude of time. It will consume the fats, clear the waste item out from your kidney and clean up your stomach

Drinking Water

  • Make food Simple

This is a special tip on how to lose weight in Ramadan 2020. So If you are really dedicated to yourself to lose weight in Ramadan, then make the plan to lose weight in Ramadan first which includes proteins, vegetables, and healthy fats. Replace the oily Pakoras, Samosas, and Parathas with nutritious healthy food at Seheri and Iftar.

With satisfactory protein, high fiber foods, and healthy fats like olive oil, and nuts, you have the perfect combination to stay fulfilled

  • Food Plan

Losing weight during Ramadan becomes more simple when you make a batter food plan. This example food plan is structured around a 60kg female with 25% body fat with a Ramadan weight loss plan goal.

With this simple method, you can do fat loss during Ramadan. It depends on a 20% calorie deficit with the individual having two 3-4 hour sleeps.

Here are the best Ramadan meals for weight loss with a beneficial food plan.

Meal 1: 3:30 am before Fajar

-150g baked salmon 

-60g white rice 

-500ml water 


3 dates 

200ml skimmed milk

Meal 2: 7:30 pm

150g chicken breast

150g green vegetables with 10g butter 

60g rice 

500ml water 

Strength training 9:45 pm

1 litre of water 

Meal 3 10:30 pm

150g white fish

150g green vegetables with 10g butter

500ml water 

Total Cals: 1400

Total Net Protein: 110g

Total Net Fats: 45g

Total Net carbs: 140g

food plan

  • Hydration 

During Ramadan is it basic that you rehydrate as completely as possible when you break fast, especially if you live in hot atmospheres, have a physical job or do high-power work out.

If losing weight during ramadan is your goal, then hydration is a must. Without enough water, the liver will utilize less fat because it has to control some of the functions of the kidneys when you are dehydrated. 

It is very easy to be dehydrated in Ramadan as long days of fasting mount up. 

Attempt and focus on a consistent intake of 2-3litres among Iftar and Suhur. 

Try to avoid soft drinks or meals with high salt which will just make you extra thirsty. 

  • Neat

Remaining active during Ramadan is a must for anyone who wants to lose weight in Ramadan.

Being active plays a major role in your overall calorie use during the day – and that’s not just work out, it can be walking upstairs, walking for the train, having a standing work area, cleaning the house or some other daily activities. 

These all fall under the section of NEAT (Non-Work Out Exercise Activity Thermogenesis) which relates to all other daily actions which burn calories. 

The ideal way to stalk your activity levels is to get a step counter application on your cell phone, fitness watch or buy a cheap pedometer to measure your steps. 

A good objective to aim for consistently every day is 10,000 steps which will be helpful to boost your weight loss efforts. 

  • Sleep 

The connection among sleep and weight loss is one that is well documented by science.

Sleep is necessary for ensuring perfect health, recovery, execution and ultimately helps you realize your fat loss objectives.

But when you are fasting in the holy month, sleep becomes even more necessary to counter the pressure it puts on your body. 

We generally suggest that you try and achieve between 7-8 hours of good quality sleep. 

However, during Ramadan this is difficult to attain in one go with individuals needing to make the most of the social occasions and times of eating. So parting this into two stages can likewise work.


  • Strength Training 

If your aim is to burn fat, lose weight or build muscle, then strength training is the major key to do fat loss during Ramadan and to getting a greater body.

Training all through Ramadan is necessary to maintain your progress and even get fitter and leaner than you were before. 

Fasting such long periods of time puts a large amount of pressure on your body so it’s necessary to add in exercise stress to your day in a measured and thoughtful way. 

  • Vegetables

Learning how to lose weight in Ramadan becomes more simple when you prefer vegetables in your meals. We all know that vegetables are beneficial but they truly are crucial to your weight loss efforts. 

Guaranteeing you get an enormous helping of vegetables in every food throughout Ramadan is a major principle to help you achieve the outcomes you need.

Vegetables are full of vitamins, minerals and phytonutrients that can advantage detoxify the body and help reduce swelling.

Vegetables like kale, broccoli and cauliflower are additionally high in fibre which aids digestion and keeps your gut more healthy. 

However, when you’re going for a long time without a meal, they become even more important – particularly when your goal is to lose weight or shed body fat.


  • Start Your Body Transformation

It’s always preferable to use Ramadan as a time to maintain your fitness levels rather than drilling yourself into the ground. 

Normally weight training three sessions a week is an incredible method to manage the stress of fasting while maintaining strength and muscle. 

Training promptly in the morning is best in Ramadan after your first meal of the day. Either that, or hitting the gym after your first main food after Iftar so your body is well fuelled to hit a hard exercise with power. 

Don’t feel you have to work out hours in the gym either. target for 45 minutes of solid work on something like German Body Composition Training where you can go hard and intense in a time-efficient manner. 

Final Lines on losing fat in Ramadan

I hope all these methods will be helpful on how to lose weight in Ramadan 2020. 

Ramadan is a special period of worship, otherworldliness and self-reflection for millions of Muslims over the globe.

The 30-day time of fasting can be challenging and it can be very appealing to desert your fitness and health goals.

But it’s actually feasible to complete the holy month with batter fat loss while staying fit and healthy.

  • The fundamental things to keep in mind are
  • Always prepare
  • Get advice on your training and from a fitness expert
  • Stay active each day. 
  • Stay hydrated each day 
  • Make sure the foods you are eating are helpful to fat loss goals
  • Track your calorie intake 
  • Stick to your strength training system

Following these methods will make sure you progress towards your goals in the month of Ramadan. 

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