opportunity to get healthier for all of us. It may, with the right and calculated approach towards food, become a golden opportunity to lose those extra blobs of fat.

Research shows that the average daily calorie intake for a woman is 2000 and 2500 for a man. The rule of thumb is that you need to burn more calories than you consume.

In normal days, you can achieve this target is by observing a few basic rules of a healthy lifestyle: We all know these:

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• Count your calories
• Don’t add sugar to coffee or tea
• Cook your own food
• Don’t keep junk in the house
• Drink water before your meals
• Use small plates
• Watch your portion size
• Eat your meal slowly
• Get enough sleep

However, this is a regular routine. What happens to the body in Ramadan? How do you remain fit when your body does not have the energy reserve to keep it going? A healthy diet combined with exercise can help lose weight during Ramadan. While keeping fasts can serve to detox your body, the lack of food and water can also affect concentration span and can cause irritability and changes in mood.  

Here are a few helpful tips:

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• Hydrate, hydrate & hydrate. Drink lots of water at Sahur and Iftar.
• Have a light Iftar and don’t miss Sahur.
• Limit salt intake during Sahur and skip processed sugar.
• Do not skip exercise but do not overdo it. A brisk walk, a light jog or doing some stretches can help.
• Exercise just an hour before Iftar, when you know that you are going to break your fast soon. 
• Regulate your sleep patterns. Sleep for longer hours and grab power naps.

• 

Watch what you eat and drink and create the right sleep environment. What are the best foods to eat during Ramadan? A mix of whole grains, proteins, fresh fruits and vegetables is the correct combination of dietary input the body needs. To conclude Ramadan brings forward spiritual as well as physical benefits. It brings peace to the mind and body both! So do not lose the opportunity! May you be blessed with a healthy, peaceful and happy Ramadan!