Contents:
- Medical Video: How to Lose Weight and Get More Energy in 15 Days
- Could it be down 5 kg when fasting?
- Calculate and limit the number of calories during dawn and breaking fast
- Exercise for 5 kg when fasting
Medical Video: How to Lose Weight and Get More Energy in 15 Days
The fasting month can be the right moment if you want to lose weight. Especially if you have a specific target to lose weight to be achieved. The reason is, when you are fasting you will certainly be easier to control your diet. For that, you can try to drop 5 kg when fasting with a powerful method but keep it safe the following.
Could it be down 5 kg when fasting?
You may have heard, Ramadan can actually make the body fatter. This is true, especially if you cannot maintain your diet and lifestyle well throughout the fasting month. However, if you can be disciplined in undergoing the right diet, you can greatly lose 5 kg when fasting.
When fasting, you don't get glucose from any food and drink for hours. Then the body will look for energy sources other than glucose. An energy source for glucose replacement, your fat reserves.
So that the theory works and has an effect on your body, there are several things that need to be considered when you want to lose 5 kg when fasting. The first, you still have to pay attention to the levels of calories consumed in a day. Second, you also still have to exercise so that fat burning occurs.
Calculate and limit the number of calories during dawn and breaking fast
If you have a specific target of 5 kg, you should limit your calorie intake to 1,300 to 1,500 kcal (kilo calories) a day. It depends on your weight and your current health condition.
The total calories needed per day should be broken down into three meals. The first is sahur, then when breaking fast, and the last after Tarawih prayer (or before going to bed). But remember, don't miss sahur!
You can eat sahur with a total of 600 kcal. Then when it comes to breaking the fast, you can eat snacks or food with a total of 400-500 kcal. After Tarawih prayer, you can eat with a total of 500-600 kcal.
Exercise for 5 kg when fasting
With an intake of 1,300 to 1,500 kcal a day, you still have to exercise to burn these calories. However, because when you are fasting you cannot drink or eat directly to replace lost energy, you should only exercise once a day.
The best time to exercise while fasting is before breaking the fast. That way, after exercising you can immediately fill energy with calories from breaking fast. The recommended type of exercise is high intensity interval training for 30 minutes per day. This exercise does not take much time, but because the intensity varies, burning calories becomes more maximal.
To do this exercise, start with moderate intensity exercise such as jogging for four minutes. Then continue to run fast with a fairly challenging terrain such as a one-minute climb. These two variations take a total of five minutes. Repeat the variation six times so that the total time you exercise is 30 minutes every day.
