Ramzan is an opportune time to establish a new routine. It's a month marked by discipline, offering a widened scope for activities beyond the kitchen with its shorter eating window. Spiritually, it motivates us to lead a purpose-driven life.

When approached correctly, a Ramzan routine can enhance focus and energy. However, despite the fasting period lasting 14-16 hours a day, many individuals find themselves gaining weight due to fried iftars and late-night binges, resulting in a caloric surplus or at best, weight maintenance.

This Ramzan, if your aim is not just weight loss but overall fitness improvement—physical and mental—then this routine is tailored for you. Simply read on and commit to the change.

To cultivate discipline in health and fitness habits, adhere to the following four steps:

1. Empower Yourself with Knowledge: Understand the intricacies of weight loss. Differentiating between water weight, fat weight, and muscle weight is crucial. Blindly losing weight without preserving muscle mass may lead to a rebound effect, as muscle loss slows metabolism. Focus on losing fat while retaining muscle to ensure sustainable weight management.
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2. Daily Activity or Steps: Incorporate daily walks lasting 30-45 minutes, enhancing non-exercise activity thermogenesis (NEAT). These walks, preferably post-sehri or iftar, stabilize blood glucose levels and offer mental health benefits, especially when conducted outdoors.
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3. Strength Building Workouts: Engage in strength training sessions 4-5 times a week, focusing on full-body workouts. This stimulates muscle growth, aiding fat loss while preserving muscle mass. Whether a beginner or advanced, seek professional guidance for optimal results.
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4. Eating in a Nutrition Deficit: Revise your dietary habits by emphasizing protein and fiber intake. Prioritize hydration, plan meals around protein-rich foods, incorporate low-carb vegetables and fruits, and maintain a balanced macronutrient profile. Structuring meals to balance blood sugar levels and controlling portion sizes are also essential.
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For those accustomed to calorie or macro counting, aim for a daily intake of 1500 calories, with adequate protein and fiber, promoting fat loss while controlling hunger.

Embarking on this journey alone can be challenging. Seek support from communities or professionals to stay motivated and accountable throughout your transformation.

Join our WhatsApp community group for access to resources and connect with fellow women on a journey to a healthier you!

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