Contents:
- Medical Video: Dr. Oz on Weight Loss
- How do you prevent weight loss during the fasting month?
- 1. Set the right portion of food
- 2. Don't miss sahur
- 3. Do regular exercise
- 4. Choose foods that are solid and high in calories
- 5. Enough to sleep and avoid stress
- Do I have to worry about the weight loss that occurs?
Medical Video: Dr. Oz on Weight Loss
When undergoing fasting, not a few people experience weight loss. For some people, this will have an adverse effect on the body, especially if your body is too thin. But don't worry, you can still do fasting while preventing weight loss in the following ways.
How do you prevent weight loss during the fasting month?
Naturally, if you lose weight around 1-2 kg after one month of fasting. This weight loss occurs due to changes in diet that occur while you are fasting. Because the intake of calorie intake decreases, eventually the body uses fat deposits - which have been responsible for your weight. The fat decreases and eventually you lose weight.
Then how do you not lose weight? Here are some things you can do to prevent weight loss while fasting.
1. Set the right portion of food
Your calorie needs will basically be the same as usual. If for example, according to the calorie count your one-day intake needs around 2000 calories. Then you should try to fulfill that intake even though you are fasting. For example, it is divided into 3 meal times, namely when sahur, breaking the fast, and after the tarawih service.
You can also rely on some foods that are high in calories and nutrient dense to make your intake sufficient and prevent weight loss.
2. Don't miss sahur
Not sahur when fasting is a bad thing, because it will be very difficult to balance the calories that should be adjusted to your needs if you eat only once a day. You can't just depend on breaking the fast, because your stomach can't be forced to receive food in direct amounts. Therefore, eating sahur is one of the easy ways to prevent weight loss.
3. Do regular exercise
It is rather difficult indeed to do regular exercise when fasting. However, don't make fasting as an excuse for your laziness. Precisely exercising regularly can prevent weight loss and no shrinkage of muscle mass - due to no physical activity being carried out. What sports can be done while fasting? Find out the answer here.
4. Choose foods that are solid and high in calories
Because you only have a limited time to eat, you must be smart to choose the type of food you consume. Choose foods that are high in calories but also dense, not like fried foods that only win fat. Some foods you can consume to help fill your intake like milk full cream, cheese, various types of beans, avocados, and smoothies.
5. Enough to sleep and avoid stress
Fasting also changes your sleep patterns, which can affect the number of scales you weigh. Try to stay asleep with enough time, so that the body's metabolism is not disturbed so that it can prevent weight loss. And don't forget, you must avoid protracted stress.
Do I have to worry about the weight loss that occurs?
In fact, you don't need to be so worried about the weight loss that occurs. This is critical or important if your nutritional status or body mass index value is normal, between normal and malnourished - find out your body mass index here.
But if you have a normal body mass index, you don't need to worry about weight loss that happens, unless this happens very drastically or extreme. If the weight loss is quite drastic, then you should immediately consult a doctor.
Meanwhile, if you have excessive weight, fasting can help you change your diet and help your diet gradually - find out how to lose weight while fasting here.
