Ramadan is a time of spiritual reflection and self-discipline, but it can also be a time of overindulgence and weight gain. For the health-conscious Moroccan community, we have put together 6 easy tips to help you lose weight during this holy month.

Tip #1: Hydrate, Hydrate, Hydrate

Staying hydrated is crucial to weight loss during Ramadan. Even though the long fasting hours may make it seem impossible, drinking enough fluids is essential to preventing dehydration and controlling sugar cravings after you break your fast. Aim to drink at least 2 liters or 8 glasses of fluids per day, broken down like this:

- 2 glasses at iftar (the breaking of the fast)

- 4 glasses in between iftar and suhoor (the meal before the fast), not more than 1 glass per hour

- 2 glasses at suhoor

Keep in mind that caffeinated drinks such as coffee or black tea do not count towards your daily fluid intake. Instead, opt for herbal teas to aid digestion.

Tip #2: Have a Light, Macro-Nutrient Balanced Iftar

During Ramadan, your metabolism slows down and your energy needs decrease. To avoid overeating, treat your iftar meal as a regular dinner meal and aim for a balanced intake of protein, carbohydrates, and healthy fats. A perfect iftar can consist of:

- 1 date to break your fast with (do not exceed this, as dates are high in sugar)

- 1 vegetable soup

- 1 portion of your favorite protein source such as chicken breast, turkey, white fish, or eggs to feed your body the right nutrients and maintain muscle mass

- 1 good portion of complex carbohydrates such as brown rice or quinoa to keep you feeling full

Consider splitting your meal into two and eating half before praying and half after to aid digestion and reach your weight loss goals more quickly.

If you're trying to get shredded and maintain muscle mass, it's better to calculate your macro-nutrient intake and calories based on your caloric goals.

One of the best apps that can help you track your macros is MYFITNESSPAL, try it and you will thank us later.

Tip #3: Don't Skip Suhur

Skipping your pre-dawn breakfast meal, suhur, will only make you hungrier the next day and cause you to overeat during iftar. Make sure to have a balanced suhur meal consisting of complex carbohydrates such as whole-grain bread, a good source of protein like eggs, ricotta cheese, or casein protein powder, and limit your salt intake to avoid getting thirsty the next day.

Tip #4: Stay Active

Ramadan is not an excuse to become sedentary. Maintaining your usual daily activity level to a certain extent is crucial to staying healthy and losing weight during this month. Aim for 30-45 minutes of moderate exercise each day, such as burpees, lunges, sit-ups, and squats, that you can do from home. Consider consulting with a trainer to develop a personalized home workout plan that is suitable for you.

If you prefer to work out in a gym, it's safer to go after iftar and do 30 minutes of exercise, no more than 4 times a week. If you can't train after iftar, reduce your weights and warm up before each workout to avoid injuries. One of the most common mistakes that the fitness community makes is skipping warm-ups, which can increase the risk of injury when you're fasting and dehydrated.

For me personally, i find ramadan the best month to start a good habit as it splits my days into 3 main parts, and here they are: 

 - 1st : I start working around 9h to 10h in the morning and spend on average 6 to 7 hours with few breaks to pray and stay deeply focus on projects on hand.

- 2nd part of the day is dedicated to Family and Prayer: I try to spend as much time as i can with my family while having my iftar. Directly after Ichaa, i get ready and walk toward the mosque. This allows me to be spiritually relaxed and fully focus on my responsibilities toward my religion and family. 

- 3rd: I train for up to 45 minutes 4 times a week at the gym and go directly home to eat, rest and sleep. I use Magnesium, Whey protein mostly as a post Workout and some natural supplements to regulate between the state i will be in during my workouts and the state i must be in during my rest time and sleep. I usually do not recommend anyone the use of Pre-workouts or stimulants rich supplements during RAMADAN, however, i find it sometimes very helpful to use some natural boosters such as arginine or citrulline that allow me to reach pump state very quickly ! those of you who are Gym addicts will get this one ! hahahaha

Tip #5: Don't Overindulge in Sweet Foods

It's okay to indulge in your favorite Moroccan sweet foods during Ramadan, but don't make it a habit. Limit your sugar intake and try to choose healthier alternatives such as fresh fruits … 

This will be life changing and also effective in ensuring a nice surprise the next time you stand on the scale.

Tip #6 Use your supplements and Vitamins Smart to boost fat lose 

Consider Natural Fat burners Supplements such as Garcinia cambogia, Green coffee, Guarana and CLA.

Drink Whey protein post workouts to increase your Protein intake, hydration and muscle recovery

Add some casein protein to your Suhoor to keep your muscles fed post suhoor for as long as your body can. Casein protein is known for its slow digestion process and this will allow your muscles to be fed post suhoor.