Healthy Ramadan 5

Ramadan is a good Chance for loosing weight?

Ahmadi Hospital ,Health Promotion Unit Wishing You a Healthy Ramadan

Why people Gain Weight in Ramadan?

• Because of energy imbalance.

• Lack of energy consumption as a result of laziness and sedentary lifestyle.

• Having one big high calorie meal a day, leads the body to reserve the energy as fatty ( adipose) tissue.

• Against the Ramadan concept , increased amount ( portions) and variety of food menus in Ramadan.

• Increased Cakes and sweets and traditional food that full of carbohydrates and sugar intake in Ramadan.

Why Ramadan is a Valuable Chance to Loose Weight ?

• Fasting is a good exercise to strengthen individual will and patience.

• Starting dieting is getting easier in Ramadan, because food habits are compulsory changed.

• Ramadan meals’ timing is fixed and adjusted, which helps in loosing weight.

• The less time allowed to eat, the less calorie intake in your food will be.

• During fasting, your body burns fat and calories to provide energy.

• Make use of the useful physiological changes of fasting, by staying away from heavy meals & over eat.

• Fasting decrease the stomach size, regulate your appetite and shape your body.

• Being fit and slim is more close to the Islamic appearance, and that is the physical aim of the Moslem who fast.

Ramadan is a Valuable Chance to Loose Weight

Are you overweight?

• BMI = Weight / (Height by meter)2

Man weight 87 and Height 171

BMI = 87 / (1.71 X 1.71) = 29.75

1- Calculate your Body Mass Index

This Man

• Complains of excess weight which considered obese . He has to follow a scientific and practical ways to loose weight.

Go live –Do your BMI Calculation

2- Identify Waist Circumference

Waist circumference is an independent risk factor for many disease and considered as one of the most important obesity measurements

Increased Waist Circumference increase the Risk for serious diseases

Waist Circumference

3- Set SMART Goals to loose weight and Be More Active

• Set SMART Goals (See previous episodes)

Examples• By the end of Ramadan, I am going to loose 1.5 kg.

• During Ramadan, my BMI will reduce from 29 to 28.

• I will walk for one hour a day during Ramadan.

• I shall reduce fat and fried food to the half in my meals in this holly months.

Plan , Follow and Track

• Loosing excess weight shift you from the risk of obesity towards fitness health.

• Maintain healthy weight is a lifespan goal.

• Assess and evaluate your BMI• Follow healthy and scientific based diet

program• Set a specific goal for dieting such as

loosing 1 kg a month( ask a dietician)• Not reduced weight as expected does

not mean you fail but it requires re evaluation of the method.

Healthy Eftar and Sohoor

• Get a healthy Eftar and start as early as possible. ( look at the previous episode).

• Get a healthy Sohoor and delay it as appropriate. ( look at the previous episode).

• Follow my pyramid guide. (look at the previous episode

• Prepare healthy and delicious meals. (look at the previous episode).

Let Ramadan be the Take off

• To promote the 4 Dimensions of Health.

• For better health and longer lifespan.

• For a happier and meaningful life ever.