Ramazan Weight Watch
Ramazan has, once again, returned and brought along its usual festivities, the fear of bulging waistlines
DESIGN BY EESHA AZAM
It’s that time of the year again. Ramazan has, once again, returned and brought along its usual festivities, feasts and of course, the fear of bulging waistlines. Isn’t it ironic that we go through 15 hours every day without consuming any food or drink and yet, the weighing scale doesn’t budge? If anything, it moves to the right and that does not bode well for the stylish new outfits we bought for Eid.
Dr Moti Khan, a nutritionist at the Aga Khan University Hospital in Karachi, has an interesting take on this phenomenon. Many of her patients complain of rapid weight gain during Ramazan without understanding why. “We have zero food intake for about 15 hours and then consume two large meals in the span of just a few hours,” explains Dr Moti. “Of course, this will impact our weight pattern.”
According to her, there are three basic factors which cause us to pack on the pounds during Ramazan: an excessive intake of fat, sugar and sodium, the sudden shift in our eating schedules and lastly, unchecked portion sizes. Frequent iftaar parties don’t help the cause either. “The easiest way to keep weight in check is to plan your meals beforehand and limit the intake of fried items to twice or thrice a week,” Dr Moti suggests. “Taking a healthy amount of fibre is also important so substitute refined flour with wholewheat flour and parathas with chapaatis to maintain a healthy weight.” She approves of the iftaar favourite channa chaat and bean salads as they are loaded with healthy fibres.
In general, there are five cardinal nutrition sins almost all of us are guilty of committing during Ramazan. These include:
Overeating: We know you’ve had a long day at work, made worse by hunger and thirst, but control your cravings! Start iftaar by eating three dates which will give you an instant energy boost. It is advisable to not splurge on packaged juices and soft drinks. Choose healthier options like lemonade, lassi and smoothies. Yoghurt is a great option for sehri as it will keep you hydrated and energised during the hot days.
Ill-proportioned meals: It is never healthy to eat everything in one sitting, let alone during Ramazan. Portion your meals and eat at intervals after iftaar, such as a hearty dinner after a light iftaar. A post-taraweeh snack, like a glass of milk or fruit, will help ward off those paratha cravings during sehri.
Dehydration: The hours between iftaar and sehri should be utilised to consume as much water as you can to fulfill the eight-glasses-per-day requirement. Drinking it before meals rather than after, will keep that tummy tucked as well.
Eating out: Iftaar parties and all-you-can-eat buffets should be avoided if you wish to keep your weight in check. Restaurants in Pakistan rarely offer any healthy options during Ramazan and the quality of food served is often below par as well. If you do happen to dine out, remember that just because you can eat it all, does not mean you have to!
Lazing about: Fasting is indeed difficult, especially during summer, but succumbing to the post-iftaar food coma is a sure-fire way to unwanted weight gain. Therefore, it is imperative for us to keep ourselves moderately active, especially after opening our fasts. A brisk walk, for instance, is ideal to stay active. Fitness guru Jeanette Farooque also emphasises on the importance of moderate exercise during Ramazan. She says, “People often come and say they won’t be visiting the gym during Ramazan which is wrong as it puts them at risk of rapid weight gain. In fact, people who do not exercise normally should start a simple exercise routine during Ramazan.”
Hurmat Majid is a subeditor at The Express Tribune. She tweets as @bhandprogramme
A pre-iftaar workout
The following exercises are examples for those who workout regularly as well as those who do not. They should ideally be performed an hour or so before iftaar and not exceed 45 minutes in duration.
Body sculpting exercises: Body sculpting is easy and does not take too much of a physical toll on our bodies. This doesn’t just boost toning and strength, but also release hormones like serotonin and endorphins that make you feel good mentally.
Weight training: Moderate weight training can help burn fat, curb diabetes, prevent back pain and even fight off depression. It gives you a toned appearance and improves overall health.
Yogalates: This is an exercise method combining the strength of Pilates with the flexibility of yoga. The workout integrates the mind and body for improved physical, emotional and spiritual connections. Through healthy breathing, circulation and energy, yogalates may increase calorie-burning, especially when combined with proper nutrition.
Post-iftaar workout
People who workout regularly should perform 30 to 45 minutes of hardcore aerobics, about an hour and a half after iftaar, to stay in routine. Adding some cardio exercise to your regime will prevent weight gain and spur metabolism which usually slows down during Ramazan. People who do not regularly workout can start walking for 30 to 45 minutes daily, an hour and a half after iftaar. Basic weight training is also a great idea as most of the basic exercises can be performed at home with small dumbbells.
Published in The Express Tribune, Ms T, June 21st, 2015.
Dr Moti Khan, a nutritionist at the Aga Khan University Hospital in Karachi, has an interesting take on this phenomenon. Many of her patients complain of rapid weight gain during Ramazan without understanding why. “We have zero food intake for about 15 hours and then consume two large meals in the span of just a few hours,” explains Dr Moti. “Of course, this will impact our weight pattern.”
According to her, there are three basic factors which cause us to pack on the pounds during Ramazan: an excessive intake of fat, sugar and sodium, the sudden shift in our eating schedules and lastly, unchecked portion sizes. Frequent iftaar parties don’t help the cause either. “The easiest way to keep weight in check is to plan your meals beforehand and limit the intake of fried items to twice or thrice a week,” Dr Moti suggests. “Taking a healthy amount of fibre is also important so substitute refined flour with wholewheat flour and parathas with chapaatis to maintain a healthy weight.” She approves of the iftaar favourite channa chaat and bean salads as they are loaded with healthy fibres.
In general, there are five cardinal nutrition sins almost all of us are guilty of committing during Ramazan. These include:
Overeating: We know you’ve had a long day at work, made worse by hunger and thirst, but control your cravings! Start iftaar by eating three dates which will give you an instant energy boost. It is advisable to not splurge on packaged juices and soft drinks. Choose healthier options like lemonade, lassi and smoothies. Yoghurt is a great option for sehri as it will keep you hydrated and energised during the hot days.
Ill-proportioned meals: It is never healthy to eat everything in one sitting, let alone during Ramazan. Portion your meals and eat at intervals after iftaar, such as a hearty dinner after a light iftaar. A post-taraweeh snack, like a glass of milk or fruit, will help ward off those paratha cravings during sehri.
Dehydration: The hours between iftaar and sehri should be utilised to consume as much water as you can to fulfill the eight-glasses-per-day requirement. Drinking it before meals rather than after, will keep that tummy tucked as well.
Eating out: Iftaar parties and all-you-can-eat buffets should be avoided if you wish to keep your weight in check. Restaurants in Pakistan rarely offer any healthy options during Ramazan and the quality of food served is often below par as well. If you do happen to dine out, remember that just because you can eat it all, does not mean you have to!
Lazing about: Fasting is indeed difficult, especially during summer, but succumbing to the post-iftaar food coma is a sure-fire way to unwanted weight gain. Therefore, it is imperative for us to keep ourselves moderately active, especially after opening our fasts. A brisk walk, for instance, is ideal to stay active. Fitness guru Jeanette Farooque also emphasises on the importance of moderate exercise during Ramazan. She says, “People often come and say they won’t be visiting the gym during Ramazan which is wrong as it puts them at risk of rapid weight gain. In fact, people who do not exercise normally should start a simple exercise routine during Ramazan.”
Hurmat Majid is a subeditor at The Express Tribune. She tweets as @bhandprogramme
A pre-iftaar workout
The following exercises are examples for those who workout regularly as well as those who do not. They should ideally be performed an hour or so before iftaar and not exceed 45 minutes in duration.
Body sculpting exercises: Body sculpting is easy and does not take too much of a physical toll on our bodies. This doesn’t just boost toning and strength, but also release hormones like serotonin and endorphins that make you feel good mentally.
Weight training: Moderate weight training can help burn fat, curb diabetes, prevent back pain and even fight off depression. It gives you a toned appearance and improves overall health.
Yogalates: This is an exercise method combining the strength of Pilates with the flexibility of yoga. The workout integrates the mind and body for improved physical, emotional and spiritual connections. Through healthy breathing, circulation and energy, yogalates may increase calorie-burning, especially when combined with proper nutrition.
Post-iftaar workout
People who workout regularly should perform 30 to 45 minutes of hardcore aerobics, about an hour and a half after iftaar, to stay in routine. Adding some cardio exercise to your regime will prevent weight gain and spur metabolism which usually slows down during Ramazan. People who do not regularly workout can start walking for 30 to 45 minutes daily, an hour and a half after iftaar. Basic weight training is also a great idea as most of the basic exercises can be performed at home with small dumbbells.
Published in The Express Tribune, Ms T, June 21st, 2015.