weight loss
Reasons Why Ramadan Fasting is More Beneficial Than Dieting
In pursuing a healthier lifestyle, the choice between Ramadan fasting and traditional dieting holds significance. Both practices impact health and eating habits, but which one emerges as the more beneficial option? Let's embark on a journey exploring the nuances of these two approaches and their impact on well-being.
Benefits of Month-long Fasting during Ramadan
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Holistic Detoxification
Ramadan fasting goes beyond the typical notion of dieting for weight loss. It involves a unique detoxification process where the body undergoes a thorough internal cleansing. The fasting period allows organs to rest and rejuvenate which promotes optimal functioning and contributes to overall health.
Mindful Eating and Discipline
Unlike conventional dieting, which solely focuses on restricting calories, Ramadan fasting instils a sense of discipline and mindfulness in eating habits. The structured nature of fasting encourages individuals to be more aware of what and how much they consume. Thus, Ramadan fosters a healthier relationship with food in the long run.
Read more: Healthy Sehri Meal Recipes for Ramadan Fasting
Spiritual and Emotional Well-being
Ramadan fasting is more than just a physical practice; it is deeply rooted in spirituality. The act of fasting is not only an exercise for the body but also for the mind and soul. This spiritual dimension contributes to emotional well-being and enhances a sense of inner peace, gratitude, and resilience.
Community Support and Bonding
One of the distinctive aspects of Ramadan fasting is its communal nature. Individuals come together to fast and create a supportive environment beyond personal discipline. This sense of community support and bonding provides emotional strength and motivation, elements often lacking in individualistic dieting journeys.
Sustainable Lifestyle Changes
Month-long fasting during the holy Ramadan encourages a holistic approach to health that extends beyond the month of fasting. The discipline and mindful eating habits cultivated during Ramadan can translate into sustainable lifestyle changes. This helps individuals maintain a balanced and health-conscious approach to nutrition throughout the year.
Read more: Ramadan Fasting with Diabetes: Best foods for Sehri and Iftar
Balanced Nutritional Intake
While dieting may sometimes lead to nutrient imbalances or deficiencies, Ramadan fasting emphasises a balanced nutritional intake. The pre-dawn and post-sunset meals, suhoor and iftar, are carefully planned to include a variety of food groups which ensures that the body receives essential nutrients.
Improved Digestion
The intermittent fasting pattern during Ramadan allows the digestive system to rest and function more efficiently. This can lead to improved digestion, absorption of nutrients, and a reduction in digestive issues, contributing to better health.
Controls Blood Sugar
During Ramadan fasting, insulin sensitivity can improve, lowering the risk of type 2 diabetes. When cells become unresponsive to insulin, insulin resistance can develop – a precursor to diabetes. Fasting prompts the body to use stored glucose for energy, reduces glucose levels, and enhances insulin sensitivity.
Read more: Healthy Iftar Meal Recipes for Breaking Ramadan Fasting
Promotes Weight Loss
Fasting aids weight loss by regulating portion sizes and cutting calorie intake. However, it is crucial to avoid overeating after fasting periods to maintain progress. Sustaining healthy eating habits and exercise during non-fasting hours is vital for lasting weight loss. Ramadan fasting offers a chance to reset eating patterns and foster healthier food relationships.
Good for Cardiac Health
Ramadan fasting positively affects heart health by decreasing blood pressure and cholesterol, reducing inflammation, and enhancing blood circulation. This minimises the risk of heart disease and stroke. Those with existing heart conditions should seek medical advice before fasting, ensuring it aligns with their health needs.
Improves Brain Function
Ramadan fasting boosts cognitive performance and brain function notably by elevating the production of brain-derived neurotrophic factor. This protein fosters brain cell growth and survival, heightening memory, learning, and mental clarity.
Read more: Ramadan Fasting Benefits: Impacts on health when you fast for 16 hours
Increases Growth Hormone Secretion
During Ramadan fasting, the body's growth hormone secretion is naturally enhanced. Research indicates that fasting increases human growth hormone (HGH) levels. This hormonal surge supports metabolism, aids weight loss, and promotes muscle growth, contributing to health benefits during the fasting period.
Could Extend Longevity
Examining periodic fasting's impact on the human gut, a study observed an increased diversity of beneficial gut bacteria, notably Christensenella species linked to longevity. Additionally, researchers identified heightened sirtuin levels, proteins crucial for metabolic regulation and longevity. Further research is essential to grasp fasting's longevity effects and identify optimal fasting protocols.
Reducing Cancer Risk
The American Cancer Society Journal suggests intermittent fasting could aid cancer treatment and prevention by reducing tumour growth and chemotherapy toxicity in certain cases. However, they stress the necessity for more robust clinical trials and advise cancer patients to undertake intermittent fasting within clinical settings. Further research is imperative to comprehensively understand fasting's impact on cancer.
Read more: 10 Healthy Iftar Drinks for Breaking Ramadan Fasting
How Does Fat Leave the Body When We Lose Weight?
Losing weight is a common goal for many, but have you ever wondered where the fat goes when you shed those kgs? This article will unveil the secrets of fat-burning and discover effective weight-loss strategies. Join the journey to a healthier you, where every lost kg tells a tale of determination and transformation.
What is Body Fat?
Body fat, often unappreciated, serves a crucial role as a reservoir of stored energy, particularly during extended periods without food access. Body fat refers to the adipose tissue present in the human body, serving as a crucial energy reserve and playing various physiological roles.
Comprising triglycerides, body fat is stored in adipocytes, or fat cells, distributed throughout the body. While essential for insulation, organ protection, and hormone regulation, an excess of body fat can lead to health issues.
Read more: 10 Delicious Quinoa Recipes for Weight Loss
The growth of fat cells in size and number is determined soon after birth and during adolescence. It remains relatively stable in adulthood unless disrupted by long-term excess calorie consumption. Weight loss can shrink fat cells but not their number.
Body fat is typically categorised into two types: essential fat and storage fat. Essential fat is vital for normal physiological functioning, found in organs, nerves, and cell membranes. Storage fat, on the other hand, accumulates beneath the skin (subcutaneous fat) and around organs (visceral fat), providing a reserve for energy needs.
Measuring body fat percentage is crucial for assessing overall health and fitness. Various methods, such as skinfold calipers, bioelectrical impedance, and dual-energy X-ray absorptiometry (DEXA), help estimate body fat content. Healthy body fat percentages differ based on age, sex, and fitness levels, with excessive body fat linked to increased risk of conditions like obesity, cardiovascular diseases, and diabetes.
Read more: How to Lose Weight without a Strict Diet or Heavy Exercise
Maintaining a balance between essential and storage fat is essential for overall well-being. It apexes the importance of a healthy lifestyle encompassing proper nutrition, regular exercise, and holistic health management.
10 Delicious Quinoa Recipes for Weight Loss
Weight loss is a journey that often requires a balance between nutritious meals and regular exercise. If you are looking for a healthy and tasty food to shed extra pounds, try quinoa. It offers a blend of protein, fibre, and essential nutrients. Quinoa, originating from South America, has gained immense popularity due to its health benefits and versatility in the kitchen.
Key Health Benefits of Quinoa
Quinoa is a superfood. It offers a range of benefits that make it a desirable addition to any diet. Here are some of its key advantages:
- High in protein, aiding in muscle development and repair- Rich in fibre, promoting a feeling of fullness and aiding in digestion- Low glycemic index, making it suitable for diabetics- Packed with essential vitamins and minerals like iron, magnesium, and B vitamins.
This nutritous grain can be a game-changer in losing weight in a healthy way.
Read more: 7 Healthy, Delicious Egg Recipes for Breakfast
10 Tasty Quinoa Recipes for Losing Weight
Quinoa Bowls
Ingredients
1/2 cup quinoa (rinsed), 1/8 teaspoon salt, 2 tablespoons honey, 1/2 cup almond milk, 1/2 cup fruit (like blueberries), 1/4 cup walnuts (coarsely chopped), and 1 banana (sliced).
Instructions
First, add quinoa and water to a saucepan. Sprinkle some salt and bring it to a boil. Reduce the heat and let it simmer for 15 minutes, covered. Once most of the water is absorbed, fluff it up with a fork.
Then, add milk and honey and give it a good stir. Divide the delicious mixture into two bowls. Finish off by garnishing with almond milk, fruits, banana slices, and nuts. Time to savour!
Read more: Top Traditional Bangladeshi Foods You Must Try
Quinoa with Vegetables
Ingredients
125 grams white quinoa, 1/2 medium zucchini (diced), 1/2 green bell pepper (diced), 1/2 green and yellow chilli (chopped), 2 apricots (optional, diced), 250 ml vegetable stock, 1 teaspoon salt, 1 spring onion stalk, 100 grams rajma (shelled), 2 garlic cloves, 1 tablespoon olive oil, a few sage leaves, and a few rosemary leaves.
Delicious Oatmeal Recipes for Weight Loss
Though Oatmeal is a breakfast staple often associated with simplicity and routine, it does not have to be bland and uninspiring. Are you finding the taste of regular oatmeal a bit mundane? Wondering how you can make it more palatable and enticing?
Fear not! There are countless ways to jazz up your oatmeal and turn it into a delicious and nutritious breakfast that can make your weight loss journey more enjoyable.
Benefits of Oatmeal
Oatmeal is a whole-grain cereal food packed with nutrients. It has many health benefits, including:
- High in fibre aids in digestion promotes a feeling of fullness and helps to lose weight.- Lowers cholesterol levels and contributes to a healthy heart.- Regulates blood sugar levels, especially beneficial for diabetics.- Packed with essential vitamins and minerals.- Aids in weight management and promotes a healthier lifestyle.
Read more: 10 Best Teas for Weight Loss
10 Best Oatmeal Recipes for Losing Weight
Oat Milk
Ingredients
½ cup whole rolled oats, 3 cups water, 2 teaspoons honey, ½ teaspoon vanilla extract, and ⅛ teaspoon sea salt.
Instructions
First, in a blender, mix oats, water, maple syrup, vanilla, and salt for 30 seconds. Then, strain the mixture through a fine mesh strainer into a large bowl for a smoother texture.
You may add honey for sweetening and enjoy it instantly. Or you can drink it after being chilled.
Read more: How to Lose Weight without a Strict Diet or Heavy Exercise
Oatmeal Bowl
Ingredients
5 tablespoons rolled oats, ⅓ - ½ cup hot water, 2 tablespoons walnuts (chopped), 1 cup blueberries, and 2 tablespoons honey.
10 Best Teas for Weight Loss
In today's fast-paced world, the struggle with obesity is a prevalent concern. Obesity leads to various health complications. From heart diseases to diabetes, the implications of carrying excess weight are far-reaching. However, the solution might be as simple as a comforting cup of tea. Several teas have been recognized for their potential to aid in weight loss. Let's explore the 10 best teas that promote weight loss.
10 Popular Teas to Shed Extra Pounds
Green Tea
Green tea, a popular beverage, is made from the leaves of tea plants. It is scientifically known as Camellia sinensis. In Bangladesh, it's referred to as "Shobuj Cha." Renowned for its richness in antioxidants, particularly catechins, green tea offers numerous health benefits.
Consuming around 2 to 3 cups daily can provide a boost to metabolism and aid in the oxidation of fats. However, excessive consumption can cause hepatotoxicity.
Read more: Top 10 Kidney Cleansing Teas with Recipes
Usually, green tea is brewed using 1 teaspoon of tea leaves with 150ml boiled water. The tea leaves need to be soaked at 61 °C to 87 °C temperature for 30 seconds to 3 minutes depending on light or strong tea you prefer.
Oolong Tea
Oolong tea, is a semi-oxidized traditional Chinese tea strikes a balance between green and black teas. It is derived from Camellia sinensis plants. In Bangladesh, it goes by "Ulong Cha."
Oolong tea offers a unique flavor profile. It is packed with polyphenols, theanine, and vitamins. Consuming 4 cups daily is safe for most people according to WebMD. However, excessive intake could lead to caffeine sensitivity like mild to serious headaches and irregular heartbeat.
Read more: Health benefits of floral teas: 10 blends you can try
Oolong tea supports digestion, enhances energy expenditure, and can aid in weight management. To prepare, first, boil the water over 80-90°C. Then steep the leaves for 1-5 minutes. Now the Oolong tea is ready to enjoy.
Black Tea
Black tea is sourced from the Camellia sinensis plant, the same as green tea. In Bangladesh this tea is referred to as "Rong Cha" or "Lal Cha." Loaded with theaflavins, thearubigins, and vitamins, black tea offers robust flavor and health benefits.
Four cups of black tea daily is normally moderate for most people. But be cautious due to its high caffeine content. It supports metabolism, aids weight management, and provides a caffeine boost.
Read more: These are the 10 Most Expensive Teas in the World
To make black tea, first 100ml of water at 100°C. Then soak 1 teaspoon of tea in the water for about 6 minutes. You may enjoy it with sugar, milk, or lemon. But for weight loss, unsweetened black tea without sugar is recommended.
White Tea
White tea is also obtained from the tea plant or Camellia sinensis plant. This tea is normally called white tea while in Bangladesh it’s known as Recognized as White Tea, it's known as "Shada Cha."
White tea offers a delicate flavor and health benefits. This tea is abundant in catechins, flavonoids, and antioxidants. You can consume 2-4 cups daily to be safe. Overconsumption of white tea can lead to insomnia, dizziness, and gastrointestinal discomfort.
Read more: 10 Healthy Bedtime Teas for Better Sleep, Relaxation
White tea supports fat breakdown, offers antioxidants, and enhances overall well-being. For a nice cup of white tea first boil 1 cup water. Then pour it into a cup and add a tea bag into the water. Finally steep for 2-3 minutes for the perfect taste.
Rooibos Tea
Rooibos tea is derived from the leaves of the rooibos plant, native to South Africa. The plant is called red bush and carries the scientific name Aspalathus linearis.
Rooibos tea is packed with nutrients like aspalathin and nothofagin. This caffeine-free herbal tea offers a unique taste and health benefits. Experts suggest drinking 6 cups daily. A large intake of rooibos tea can cause an increase in liver enzymes which can potentially indicate liver problems.
Read more: Masala Tea Health Benefits: How Can It Improve Your Immunity
To prepare rooibos tea first you need to boil 1 cup water over 100 °C. After medium boiling add 1 teaspoon of tea leaves. Then brew for 5-6 minutes and your tea is ready to savor.
How to Lose Weight without a Strict Diet or Heavy Exercise
Losing weight is a common goal for many individuals. Though the traditional methods of dieting and exercise help with losing weight, these may not be suitable for everyone. Fortunately, there are alternative approaches that can help one shed those extra kilos without following strict dietary restrictions or intense workout routines. It's important to recognise that weight loss is a personal journey, and what works for one person may not work for another. Let’s explore some effective strategies to lose weight without relying solely on diet or exercise.
11 Tips to Slim Down without Harsh Diet or Intense Exercise
Understanding Caloric Deficit
Regardless of the weight loss approach, achieving a caloric deficit is essential for losing weight. Caloric balance refers to the relationship between the calories one consumes and the calories one burns. To reduce weight without diet or exercise, one needs to focus on creating a calorie deficit through mindful eating and making healthier choices.
Incorporating Healthy Eating Habits
An individual can stay fit without following a strict diet plan. The secret is adopting healthy eating habits, which is also crucial for weight loss. To maintain a healthy diet, one should consume nutrient-rich foods like fruits, vegetables, lean proteins, and whole grains. Including a variety of colours on the regular food menu can ensure a good balance of vitamins and minerals. To prevent weight-gain, one should avoid or minimise the intake of processed foods, sugary beverages, and snacks high in saturated fats.
Read more: PCOS Diet: Foods to eat & avoid for ovarian cyst conditions
Mindful Eating
It is a key to weight loss. Embrace mindful eating to cultivate a positive connection with food. By slowing down, savouring each bite, and being attuned to the body's hunger and fullness signals, one can prevent overeating and establish a healthier relationship with what one eats.
For mindful eating, one needs to avoid distractions like smartphones or television; because technology and devices can lead to mindless eating.
Always Keep Healthy Snack
During work or after exercise one can feel hungry. Sometimes it can be challenging to have access to nutritious snacks and meals. Many tend to navigate to food apps and order fast foods, which may lead to gaining extra pounds besides harming health.
Depending on personal preference, one should carry some healthy snacks, such as nuts, beans, or a protein bar. These snacks can help to avoid the consumption of higher-calorie fast foods or restaurant meals.
Read more: Dietitians Warning: Who Should Avoid Red Meat?
Do Some Physical Activities
Even if one does not have time for exercising with fitness equipment, incorporating physical activities in everyday lifestyle can help shed weight.
One can engage in activities one enjoys, such as walking, jogging, swimming, dancing, or playing a sport. Furthermore, one should try to stay active throughout the day, like taking the stairs instead of the elevator or going for a short walk after meals.
5 Healthy Winter Soup Recipes for Weight Loss
As temperature drops in the winter, you pile on extra layers of clothes and tend to overeat also which ultimately leads to weight gain. Interestingly, you do not eat more because you are hungry, you do it for emotional satisfaction. You can totally ruin all your weight loss efforts if you are not careful about what you are eating. Let’s take a look at 5 tasty and nutritious soup recipes to lose weight this winter.
5 Delicious Winter Soup Recipes to Lose Weight
Weight-Loss Cabbage Soup
Ingredients
2 tablespoons olive oil, 1 onion, chopped, 2 carrots, chopped, 2 stalks celery, chopped, 1 red bell pepper, chopped, 2 cloves garlic, minced, 1 ½ teaspoons seasoning, ½ teaspoon ground pepper, ¼ teaspoon salt, 8 cups vegetable broth, 1 green cabbage, halved and sliced, 1 large tomato, chopped, and 2 teaspoons white vinegar.
Directions
First, take a large pot and heat the oil. Put onion, carrots, and celery in heated oil and cook, for 6 to 8 minutes or as long as the vegetables begin to soften. Make sure you stir continuously. Then add bell pepper, garlic, seasoning, pepper, and salt. Mix together and cook for 3 minutes.
Now mix broth, cabbage, and tomato. Increase the heat and let it boil. After some time, reduce the heat. Cover the pot and cook as long as all the vegetables become tender. Remove from the stove and mix vinegar.
Read More: 5 Nepali Momo Recipes for Bangladeshi Kitchen
Roasted Cauliflower & Potato Curry Soup
Ingredients
2 teaspoons coriander, 2 teaspoons cumin, 1 ½ teaspoon cinnamon, One and a half teaspoons turmeric, 1 ¼ teaspoon salt, ¾ teaspoon ground pepper, 1 small cauliflower, 2 tablespoons olive oil, 1 large onion, chopped, 1 cup diced carrot, 3 large cloves garlic, minced, 1 ½ teaspoon grated fresh ginger, 1 fresh red chile pepper, 1 can tomato sauce, 4 cups vegetable broth, 3 cups russet potatoes 3 cups sweet potatoes, 2 teaspoons lime zest, 2 tablespoons lime juice, 1 can coconut milk, Chopped fresh cilantro for garnish.
Directions
First, prepare your oven to 450 degrees F. Now take coriander, cumin, cinnamon, turmeric, salt, pepper, and cayenne together in a bowl. Toss cauliflower with 1 tablespoon of oil and 1 tablespoon of the spice mixture. Roast the cauliflower in the oven for 15 to 20 minutes or as long as they become brown in color.
Take a large pot and add oil, onion, and carrot and fry until they become brown. Then Add garlic, ginger, chile, and the remaining spice mixture and cook for 1 to 2 minutes Now add tomato sauce, broth, potatoes, sweet potatoes, lime zest, and juice. Cover the pot and boil the mixture over high heat.
Then minimize the heat and cook until the vegetables are tender. You may need 35 to 40 minutes. Finally, add coconut milk and the roasted cauliflower. Mix well and remove from the heat. Garnish with cilantro and chiles.
Read More: Postpartum Weight Loss: How to lose baby weight fast after pregnancy
Vegetable Weight-Loss Soup
Ingredients
2 tablespoons olive oil, 1 onion, chopped, 2 carrots, chopped, 2 stalks celery, chopped, 12 ounces beans, 2 cloves garlic, minced, 8 cups chicken broth, 2 cans other white beans, rinsed, 2 medium zucchini, chopped, 4 tomatoes, seeded and chopped, 2 teaspoons vinegar, ¾ teaspoon salt, ½ teaspoon pepper, 8 teaspoons prepared pesto to garnish.
Directions
First, heat oil in a pot and then add onion, carrot, celery, green beans, and garlic to the pot. Cook for 10 minutes. Make sure you stir continuously. When the vegetables become soft, add broth and boil the mixture.
Then bring down the heat, cover, and for 10 minutes or more to make the vegetables soften. Now mix white beans, kale, zucchini, tomatoes, vinegar, salt, and pepper. Increase heat and cook as long as the zucchini and kale have softened. Finally, garnish the pesto.
Read More: Egg Diet For Weight Loss: Does It Work?
Bean & Barley Soup
Ingredients
4 teaspoons olive oil, 1 large onion, chopped, 5 cloves garlic, minced, 1 teaspoon dried basil, 1 can other white beans, rinsed, 1 can diced tomatoes, 6 cups vegetable broth, ¾ cup barley, 1 package baby spinach, ¼ cup Parmesan cheese, ¼ teaspoon pepper
Directions
First, heat oil in a pan and add onion, garlic, and basil. Mix them well, stirring occasionally, and cook for 6 to 8 minutes. Then mash 1/2 cup of the beans and add the mashed and whole beans, tomatoes, broth, and barley into the pot.
Allow the to boil over high heat. Then minimize the heat and cook for 15 to 16 minutes to make the barley tender. Now mix spinach and cook another 1 to 2 minutes. Remove from the stove and add cheese and pepper.
Read More: 5 Yummy Duck Recipes to Warm Up this Winter
Chicken Soup
Ingredients
2 cups chicken (minced), 2 medium onions, salt as required, 1 tablespoon butter, 2 eggs, powdered black pepper, water as required
Directions
First, take a large pan and melt the butter in the pan. Fry the chopped onion as long as they become brown. Then add the chicken meat into the pan and fry the meat with onion till the meat becomes brown too.
Now mix the boiling water in the pan and cook the meat to get cooked and the juices to get released into the soup. After cooking is done, strain the soup into a big bowl and remove the fat from it when it becomes cool.
Take another and add the soup to it. Boil the soup. Meanwhile, break the egg and separate the white part. Then, pour the egg white part into the soup and stir it continuously. Now add the seasoning of salt and black pepper to the soup and boil for 2 minutes. When your soup is ready, strain it again and serve it hot in the serving bowls. Garnish the soup with the green herb.
Read More: 5 Bangladeshi Winter Recipes Using Date Jaggery
Bottom Line
Soups are healthy, tasty, yummy, and nutritious. Most of the soups are great to lose weight. So far, we have discussed 5 delectable winter special soup recipes. If you want to control your weight this winter, try these recipes at home. However, you can customize the recipes depending on your precise taste and choice.
Postpartum Weight Loss: How to lose baby weight fast after pregnancy
You may gain extra weight during pregnancy as you take extra food & enough rest during that period. Now that your new baby is here and you always think about how to get rid of those extra pounds. Don’t worry! You need to maintain a gradual approach to lose weight. Be relaxed, hold patience and follow our secure and prudent ways to lose baby weight just after pregnancy and get back fitness.
Weight gain during pregnancy
It is important to understand how much weight you should gain during pregnancy. You should also know why your body is putting on pounds, and how it plays a role in what happens after the baby arrives. How much weight you should gain during pregnancy will depend on your body mass index (BMI) before you get pregnant.
Institute of Medicine (IOM) says women who are underweight need to gain 28 to 40 lbs. (12.7 to 18.1 kg) while women with a normal BMI need to gain 25 to 35 lbs. (11.3 to 15.9 kg) but women in the overweight type should aim to gain 15 to 25 lbs. (6.8 to 11.3 kg), and women in the obese category should aim to gain 11 to 20 lbs. (5.0 to 9.1 kg). The women who carry twins, the recommended weight gain amounts for them are higher.
Read Pregnancy Care Tips for Summer: How can pregnant mothers beat the heat?
According to IOM, the most important reason women should limit their weight gain during pregnancy is to reduce risks both to the mother and the baby's health. According to IOM's recommendation, women can gain between 0.5 to 2 kg during the first trimester. And during both the second and third trimesters, women may gain 0.5 to 1 lb. (0.23 to 0.45 kg) per week.
Of course, that will depend on their pre-pregnancy BMI. The IOM also says that, during these trimesters, underweight and normal-weight women generally gain 1 lb. per week, overweight women gain 0.6 lbs. (0.27 kg) per week and obese women gain 0.5 lbs. per week.
Read Pregnancy Anxiety? How to reduce the stress of pregnant mothers?
Weight Gain and Postpartum depression
Postpartum depression (PPD) is a complex including physical, emotional, and behavioral changes that happen in some women after giving birth. It is a serious but treatable medical illness that involves feelings of extreme sadness, indifference, and anxiety. It can affect the new moms.
Some mothers suffer from Postpartum depression due to gaining excess weight during their preganancy periods.
How to Lose Weight in Ramadan?
Ramadan is the holy month of fasting for Muslims around the world. Ramadan fasting abstains people from food and drink between the hours of sunrise and sunset. Ramadan fasting is also a form of intermittent fasting, which is popular to lose weight. Fasting of Ramadan allows followers of the Islam faith to focus on prayer and gratitude. Besides the religious significance, Ramadan fasting offers a bunch of health benefits. For instance, it is an excellent opportunity to shed extra weight as well. Continue reading to explore how to shed weight in Ramadan.
Foods to Help Weight Loss through Ramadan Fasting
Ramadan happens once a year and lasts for one lunar month. During Ramadan millions of adult Muslims worldwide cycle between periods of eating and fasting. People generally eat two meals a day during Ramadan: a meal before dawn (Suhoor or Sheri) and a meal after sunset (Iftar), which breaks the fast. Some also take another meal; super. As the Ramadan fast is a type of intermittent fasting, you can take foods that are effective to lose weight.
Healthy Suhoor for Weight Loss
As you need to start your whole day fasting with Suhoor, the pre-dawn meal, it should be wholesome and satisfying. Make sure you take healthy foods to provide your body with sufficient energy throughout a day of fasting.
Read Ramadan Fasting Benefits: Impacts on health when you fast for 16 hours
So, you need to eat a balanced meal with complex carbohydrates like wholegrain bread in place of refined white bread and proteins like cheese or eggs. If you can take this combination, it will make you feel full for longer and ensure a stable glucose level in the blood, so you don’t get too hungry during the day.
According to research restricting dietary salt leads to rapid weight loss. So, you must avoid salty foods; canned items, salted snacks, and spicy foods to lose weight. Besides, you should control your temptation to make desserts because the processed sugars inside these sweet treats and beverages can quickly gain weight instead of losing.
You can eat foods containing naturally occurring sugars like fruits, dried fruits, and honey. Moreover, make sure you avoid processed foods like fast foods and packaged foods if you really want to lose weight.
Read Ready for Ramadan? How to Prepare Your Body for Fasting?
However, you should not skip suhoor; otherwise, you will be over hungry and end up overeating upon breaking fast after sunset.
Hearty Iftar for Losing Weight
Certainly, you will feel hungry during Iftar after the daylong fasting; but make sure you eat a healthy meal. Try to resist the temptation to cover for missed meals by sesh eating at the break of the fast. Don’t forget to break your fast slowly.
Start your Iftar with high fiber dates that contain naturally-occurring sugars. Dates help to replenish energy lost during long hours of fasting. Moreover, dates are high in nutrition as they are rich in magnesium and protein.
Read 10 Healthy Iftar Drinks for Breaking Ramadan Fasting
Then, take easily digestible foods like soups and salads. Finally, make sure you take portioned main meals, balanced with carbohydrates and proteins. But try to totally avoid fried or fatty foods with high caloric content.
Nutritious Super
During Ramadan, naturally, people who want to lose weight don’t take super except for some. If you are in the line of that some, make sure you take light items in super. As you need to take a healthy suhoor, you must keep your stomach free. You can take a little amount of rice with fish or meat along with vegetables, dal.
Drinks to Help Weight Loss through Ramadan Fasting
Studies have shown that drinking water may help to lose weight. That means you need to make sure you are hydrated. Drinking a glass of water before taking a meal works well to lose weight. Besides, other drinks such as herbal tea-infused water and unsweetened coconut water can be your best choice to lose weight. However, you need to drink at least 8 glasses of water a day to prevent dehydration and help control sugar cravings.
Read Healthy Sehri Ideas: What to eat and avoid for Sehri during Ramadan
Suhoor
Start your suhoor with a glass of water before taking a meal. If you drink at least a glass of water, it will reduce your hunger, and ultimately you will take fewer foods and lose weight.
Generally, Ramadan happens on different dates each year depending on the Islamic lunar calendar. If this year Ramadan is in the summer season, you need to drink enough water otherwise you may experience dehydration that may cause mental confusion or tiredness.
Besides, you can take coconut water which is enriched with potassium and other nutrients.
Read 10 Grocery Shopping Apps in Bangladesh: An Overview
But make sure you avoid caffeinated beverages like coffee and tea. If you take these drinks in suhoor, they will make the body lose even more water as they are diuretics.
Iftar
After a whole day of fasting, you are thirsty. So, you must hydrate the body and prepare the stomach for food. Many like to break their Iftar with coconut water. You can limit creamy soups and focus on ones with clear broth, that is rich in minerals, with added vegetables or legumes. You can take classic lentil soup. Besides, you can take watermelon juice, green mango juice, gur syrup, star fruit juice, and musk melon juice to keep you hydrated.
Super
If you are habituated to taking super after Iftar make sure you drink sufficient water. Try to have lentil soup and/ or vegetable soup at supper.
Read Cooking Without Oil: How and Why?
Activities for Losing Weight during Ramadan Fasting
Although you take fewer calories while fasting, do not remain inactive throughout Ramadan. So, make sure you take regular exercise. Your daily exercise will help maintain a healthy weight and lifestyle by burning excess body fat and maintaining muscle mass.
Half an hour of walking can be best for you. If you are doing high-intensity workouts, it’s best to keep the session to 30 minutes but in the case of low to medium intensity, then workout for 45 minutes.
Besides, as in the month of Ramadan, fasting changes your eating patterns, and your body needs time to adjust and adapt – so it is important to be patient.
Read Delicious Watermelon Ice Cream and Cake Recipes to Try at Home
Moreover, you can do yoga to remain controlled, cool, and motivated. Every day you can do yoga for half an hour.
Best Team Sports for Weight Loss
Losing weight is a daunting process that forces people to be strong-willed and disciplined throughout the entire process. Dieting alone is not only a significant aspect of it, but also a tough one. Physical activities like running and cycling may be effective for losing weight. However, doing these activities along can create boredom or displeasure. If you have a healthy group of friends or even co-workers who are on the same journey as you, here are some of the best team sports to accelerate your weight loss journey.
Which Team Sport Can Help You to Reduce Weight Faster?
Martial Arts
While martial arts isn’t exactly a sport that involves a team, many gyms implore students to take up lessons with others to establish strong bonds, reliable sparring partners and even teammates in the competitive scene. Muay Thai and Brazillian Jiu Jitsu for example emphasise on endurance, conducting classes that have tons of running and skipping even before hitting the pads and punching bags. Lasting in a fight is key to success in this sport and you can be sure that you’ll get your cardiovascular fix while learning how to defend yourself and making friends along the way.
Read Off Road Vs Road Cycling: Know the Difference
Basketball
One of the most popular sports in the entire industry, basketball has been renowned for making waves for both enjoyability, versatility and entertainment. Renowned basketball legends are known to non-players which is a testament to the sport’s impressive popularity. This reason alone should pique the interest of budding sportsmen who are keen to lose weight enjoyably. Shuttle runs, laps and jumps are mandatory and the sport can help to burn over 700 calories in just an hour! Its popularity also means that finding other players won’t be the hardest thing to do.
Football
When playing on an actual field, there’s no doubt that running relatively long distances would be expected. Football is one of the biggest sports in the world and places of rich and poor can get in on this passion and bring people together. Rather than running across a smaller space like many indoor sports, playing on an open field will get your body conditioned to conserve stamina over a set period of time, rather than expelling it all in one go. This is a good method to train endurance, but the lack of sprinting will offer significantly less muscle definition. Proper footwork and skills of dribbling does change up the pace if you choose to play that position, but generally, long strides across the pitch to retrieve the ball and position properly will be the main thing to expect.
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Ice Skating/Roller Blading
Ice skating and rollerblading aren’t exactly the most convenient sports to frequent, but there is no doubt that committing to this hobby with a group of friends will make the sport enjoyable and burning fat will not seem like a chore. Learning the rules of a sport is one thing, but the effort taken to learn how to skate can possibly rival the skill it takes to ride a bike. The added benefit is that there is a mechanical skill to improve on while working on long distance skates. This sport activates the core and muscles at the lower body - a perfect way to train your legs while burning calories.
Volleyball
Contrary to popular belief, volleyball does not have to be on a beach to be playable. A court with a high net (and a ball, obviously) is all you need before rallying friends to play. Volleyball is ideally played in teams of six with each person given a role. Dives, jumps and spikes will keep the body in a confined space, but it does wonders for your cardiovascular system - elevating the heart rate and respiratory system. Volleyball is one of the most team-dependent sports and definitely worth a shot if commeradory is your forte in sports.
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Badminton
Much like Volleyball, Badminton doesn’t quite give you the space a full court or field would, but your movement is constant. As a racket sport, your upper and lower body will constantly be engaged and sudden bursts of speed are necessary to act and react to the shuttlecock in game. Since Badminton strokes are done with the wrist, upper body strength isn’t so much of a priority as running is. With proper practice and a consistent routine, Badminton can definitely trip fat effectively within an hour, done three times a week minimum.
Tennis
While both are racket sports, a tennis court spans across far more space and uses completely different muscles when handling the racket. With big swings that use both arms and shoulders, tennis pays less attention to finesse and more on upper body strength, endurance and fast reactions. While running from side to side is expected of each player when trying to return the ball, players will also need to consciously mind footwork and hip movement to effectively play.
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HIIT Classes
While this is not exactly a team sport, there is no doubt that High Intensity Interval Training (HIIT) is one of the most effective ways to burn calories that doesn’t involve staring ahead and spacing out. HIIT classes these days encourage communities of like minded individuals to achieve their goal as a class. Many stations in circuit training require two people (medicine ball throws, sit ups, back to back squats) and is a great way to still establish bonds. Each station is timed and things won’t get boring too quickly as your exercises are rotated every minute or so.