One of the biggest struggles that Muslims face during ramadan is their weight, and we all know
that we have all gained some kind of weight by the end of Ramadan ended, and we all instantly
regretted every meal that we had in Ramadan during Iftar, so if you're somebody who actually wants to
be very healthy without actually losing your acts of worship, and without losing your deen, but
also enjoying your food and meals at every Iftar, you want to watch this video till the end because
today, I'll be sharing with you all 10 tips on how to really stay fit and healthy during Ramadan,
so let's get started! The first tip that I'm going to be sharing with you all is very simple,
but it's very something that I think people forget the most during Ramadan, and that is
to drink 2L of water on a daily basis. Now, fitting two litres of water can be really hard,
especially if your time limit is between Iftar, so it can be very it's very narrow I would say,
so you want to make sure that after you have eaten your Iftar or you've broken your fast,
I would say probably half an hour later, I would definitely recommend for you to
really start drinking a little bit of water every half an hour or something, in that way,
you're actually in taking enough water, or you can alternatively have some kind of
fruits that are very water intake or have a lot of water, for example, cucumbers or watermelon,
in that way, you're actually consuming enough water for you to keep yourself hydrated for the
whole entire day. Tip number two, is making sure that you're eating more complex carbs rather than
refined and white carbs. So, you want to make sure you are avoiding as many white foods possible,
for example white rice, white sugar, white flour, all those kind of things, in that way,
you're actually replacing yourself with more complex carbs, for example oats, or brown rice,
or brown bread, or brown flour, whatever that might be, in that way, you're actually
consuming complex carbs, which means they're going to take more time to actually get digested in your
stomach, and in that way, you're not going to be feeling hungry quickly, because I've seen
that this myself for example whenever I've eaten a white rice as opposed to brown rice for example,
I would hungrier quicker whenever I would consume white rice, but when it came to brown rice,
it actually digested more slowly, which means that I was getting less hungry, and that means I was
not reaching out for more snacks, or anything like that, so you want to make sure they're actually
replacing your white carbs into more complex carbs that might take you time to actually digest it in
your belly. Tip number three, is making sure that you're quitting sugar completely, and instead,
have more natural sugars, for example honey, dried fruits, almonds and all this kind of nuts,
and all those kind of things. So, you want to make sure that you're avoiding eating biscuits, cakes,
ice creams, and all those kind of things that are quite delicious, but they're actually going
to make you put on weight much more, especially I've been that kind of a person in the past few
years where every time after Iftar, I would need to have something which was very cold and sweet,
so ice cream was basically the perfect thing to eat for me in those times, but of course,
now I'm going to be trying to change those things because I don't want to put on weight, or I don't
want to gain weight during Ramadan especially when exercise has been lessened in comparison to
the normal days, so you want to make sure that you are completely banning white sugar and eating all
those kind of processed foods as much as possible, and instead, replacing those with any kind of
foods which are natural, and fresh and organic, for example honey, dried fruits, almonds and nuts,
and all those kind of things, so you want to actually replace those things right now. Tip
number four goes really well with Tip number three, and that's to make sure you are staying
away from processed food as much as you can. I'm not saying to completely ban those things, because
I know myself I cannot do that during Ramadan, so you want to make sure that 80% of your time,
you're actually eating clean, and 20% you can actually allow some kind of processed foods
inside your body, that's okay, but you want to make sure that staying away from processed foods
as many days as you can, and whenever you feel like when you have the big urge to actually have
a burger for example, or a pizza, or a pakora, or a samosa, whatever that might be, you want
to make sure that you are actually having those foods in those times, and not just a daily thing
if you know what I mean, you can also make sure that you are implementing healthy alternatives to
any kind of processed foods, for example, instead of having let's say a pizza, you can have a kebab
with a little bit of oil and that is non-greasy, and it's not fatty, or anything like that,
so in that way, you're actually taking in a lot of more protein, as opposed to just having
a bread with some tomato sauce and mozzarella basically, so you want to make sure that you're
actually replacing your processed foods into more healthier choices, and healthier alternatives,
and you can find many recipes like this online, we can actually find healthy
recipes for any kind of favorite foods that you might have that are actually quite unhealthy,
so make sure you're staying away from processed foods, and replacing those with healthy choices.
Tip number five, is making sure you're eating moderately and slowly, so I have been someone who
actually used to eat quite fast, and used to think that I didn't have enough food, so I would pick up
more food and start eating more, especially after Iftar, because I would think that I fasted for so
long, so I deserve to have a big meal, but this is actually a very big mistake because,
we have seen them many times that we actually end up eating more than often that actually
then we actually need to, so you want to make sure they are actually eating moderately and slowly as
possible, and this is best done, of course, especially when you're not watching the TV,
or watching the news, or using your phone, because then you're fully concentrated on the food, and in
that way, you're digesting the food better, and you know exactly what's going inside your body,
but of course, this is something that i'm struggling with myself, but
hopefully this Ramadan In sha Allah, I'm gonna try to actually make sure that I'm not watching the TV
as much whenever I'm eating my Iftar, because in those times, that's when I start eating way more
than I actually should, and that of course, that makes me put on weight, and I didn't become unfit,
so you want to make sure that you're eating moderately and slowly as much as possible,
especially during Iftar, and of course, during Suhoor, you can actually up your game a little
bit, but in terms of Iftar, you want to make sure you're not eating too much and not too quickly.
Tip number six, is making sure that you're never missing Suhoor. If you think that missing Suhoor
is gonna make you lose weight more and it's gonna make you look more fit, more skinny,
or whatever that might be, you're actually completely wrong, because of course Suhoor is
a Sunnah, but you want to make sure that you're not skipping any meals in Ramadan, especially
if you go to school, if you're a high school student, or a college or a university student,
or you even have a nine-to-five job, no matter what kind of job, you might be having right now,
you want to make sure that you're actually never skipping your Suhoor because, that's
very essential to your body, and your energy, and guess what? If you don't have Suhoor, you're
going to be falling sick really easily during Ramadan, and you don't want to be falling sick
during Ramadan, and skipping any kind of fast especially if you're a woman yourself,
so you want to make sure that you are not skipping any Suhoor at all, and having as much as food
as you want during Suhoor, but not too much of course, and keep it moderate and slowly and eat
it slowly of course, and never skip Suhoor. Tip number seven, is making sure that you're having
a good night's sleep. This is very essential to your health because, if you don't sleep enough,
that means that you won't be able to do the daily task really easy, especially when you're empty,
or you're going to be having an empty stomach, that's going to be even harder for you to really
concentrate on your work, on your schoolwork, on your college, or university work as well,
so you want to make sure that you're having at least seven to eight hours of sleep every night,
and you're somehow managing this according to your own schedule, and also, even have a nap time
of two hours daily, and then you have four hours in the night, or even six hours in the night,
or something like that, so you want to make sure that you are actually
sleeping as many hours as you can, and whatever you can do and fit, and make sure you're taking
naps if you need to, especially during lunchtime, or even when you come back from your work,
or school, so you want to make sure that you're fitting in some kind of rest time in your day,
so that you can recharge yourself and recharge your batteries especially, because you know that
your energy levels are going down, so you want to make sure that you're sleeping enough hours.
Now, I'm going to be moving on more on the physical activity side of how to stay fit
and healthy during Ramadan. So, the first one is making sure that you're actually socializing as
much as possible, so that you can actually meet, and also spend quality time with the people that
you actually love, deeply care about, and trust as well. For example, your friends and family. Also,
attend the local mosque if you can to attend any kind of sermon or Khutbah, or anything like that,
and also making sure that you are attending any kind of online virtual Iftar parties with your
relatives for example that may live far away, and you cannot really travel towards them,
or they cannot travel towards you, so you want to make sure you are actually socializing as much as
possible, and taking out your time for at least 30 minutes every single day to actually socialize,
and spend as much time as possible with your family, friends and relatives, and also attending
local mosques too. Tip number nine, or the second tip for physical activity, is making sure they're
exercising just before Iftar for about 30 minutes, or one hour, whatever your body can
actually handle, you can actually exercise before actually breaking your Iftar, so in that way,
as soon as you finish your exercise, you can actually eat, in that way, you're not actually
putting on weight, at the same time, you're keeping yourself in check, and healthy, and fit
by exercising and doing any kind of activity, but of course, you don't want to go too
vigorous in this, because you already have low energy levels, and you don't want to fall sick,
or anything like that just before breaking your Iftar even 10 minutes before Iftar, or
anything like that, so you want to make sure that you're doing exercise yes, but not too vigorous,
or anything that will consume too much of your energy, and you might actually fall sick, so
you want to make sure they're actually exercising just before the start of Iftar, so that then you
can have food straight away, after you finish your exercise. Tip number 10, and the last tip, is to
make sure that if you kind of exercise, or if you don't have any gym equipment for example at home,
or the gyms are not open in your country, you want to make sure that you are actually doing
any other kind of exercise routine as well, for example walking. Walking can be a really good way
for you to really move yourself, but you're not wasting too much of your energy at the same time,
so you want to make sure that you're giving yourself at least 10-15-30 minutes every single
day to actually walk around your neighborhood, or walk around the house, or even walking around
the stairs, instead of taking the elevator, or escalator, or the lift, you want to make sure
that you're actually walking as much as possible, so in that way, you're keeping yourself in check,
especially if you're a busy person, and you are a mother for example, or you have a nine-to-five
job to handle, and all those kind of things. So, you want to make sure that you're actually giving
yourself at least 10-15 to 30 minutes every single day to walk around if you cannot exercise at home.
This brings me to the end of today's video. I hope you really enjoyed and found these
tips really helpful on how to stay fit and healthy during Ramadan. If you have
any other tips yourself, then please comment down below, I would definitely check it out,
but if you found this video helpful, then please also do, like, share and subscribe
to this YouTube channel and share the video with those who might be fasting this Ramadan as well,
and also in the next Ramadan In Sha Allah, but other than that, if you're interested in this
kind of content, I do make these kind of videos on a weekly basis, so if you want to stay tuned for
those, then please do subscribe, and click the bell icon next to the subscribe button, so that
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