Lets lose 10 Kg in month of Ramadan

Its the blessed month of Ramadan. Many people get reason to get fat in this month but hey wait, what if I can help you lose some weight in it?

Ok so if you want to lose 10 kg in month of Ramadan (could be 5 kg more or less depending upon you!) follow this regime.

In this article we’ll discuss some best practices and diet for sehri and aftari in the month of Ramazan so that you can lose some weight during this month before Eid!

By the way, I did lose 10kg in 10 days, earlier too, but not in Ramadan, That routine may help during ramadan too some how.

How to lose 10kg in Ramadan

Losing weight in this month of Ramazan needs dedication. You’ll be doing both exercise and keeping healthy diet. Don’t get carried away on those aftar parties!

You can do good amount of exercise after aftar and taraveh. Your dedication and control will define that you will lose 5, 10 or 15 kg during Ramadan, or nothing at all, even if you Fast.

Lets see the diet and exercises that might help you lose weight in Ramazan.

Diet Sehri to lose weight in Ramadan:

Keep the sehri simple to lose weight in month of Ramadan. We usually have a habit of eating a lot and stuff ourselves during the sehri during the month of Ramadan, with a fear as if we’ll be feeling hungry and might starve to death if we don’t stuff ourselves with anything possible available that we can put inside our mouth! Well, we need to change this habit and eat like normal days, to keep our weight in control and to lose it if you’re already overweight.

To lose weight during Ramadan, make sure that you follow this diet in the sehri:

  • Have only egg white (boiled).
  • If you take yoghurt or lassi in morning to avoid thirst, then take the one with skimmed milk.
  • Have plenty of water
  • Don’t have oily paratha and other oily stuff

Remember that it’s just a breakfast, being done bit early during Ramadan! So follow your breakfast routine, however make sure you have enough fluid and water to keep your thirst away!

Diet Aftari to lose weight in Ramazan:

Again, our concept is that we need to eat whole weeks rashan in one aftari to justify it! Well no, it’s just a mean, you can say it’s a combine lunch and dinner!

To lose weight in Ramadan, make sure you follow these points during the aftar:

  • Open the fast with date (1 is enough) and have plenty of water
  • You can have sugar free drinks like Diet Rooh afza or diet coke too
  • Get up and have a break for prayers. Take time. And now it’s time for dinner
  • Have roasted chicken breast in dinner only or have boiled vegetables
  • Nothing with sugar, NOTHING!
  • Avoid refined carbohydrates, pakoras, samosa, chana chaat
  • Don’t add sugar to fluid salad
  • Walk after the aftari

Click here to check a detailed diet for Sehr and Aftaar for Ramadan.

Exercises to lose weight in Ramadan:

You can exercise at these timings in month of Ramadan: (remember, it might be difficult for first 3-4 days only)

Before aftari, walk or jog for 30 minutes.

After aftari with date and water, have a break, and goto gym or any other activity.

Hopefully you will lose 1 kg in 3 days through this regime and ultimately 10 kg in 1 month of Ramadan!

Do share you progress with us!

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47 Responses to "Lets lose 10 Kg in month of Ramadan"

  1. salam nabeel

    my height is 166 cm and weight is 78 kg and m married, i want to lose 10 kg fastly maximum in 2 months, please tell me proper diet plan and exercise, in march 2011 my weight was 83 dan i again check my weight in may 2011 and then i lose 5 kgs, rite now its 78, so please tell me how could i lose 10 kg fast. i m also planning for pregnancy, so please tell me proper diet and exercise esp for ramadan.

    • w/s

      well as you said you're planning for pregnancy, then I think you should just take normal meal with reduced carbohydrates only.

      Do consult gynecologist about this diet plan above before following it too.

  2. if i used half roti in lunch and dinner plus green tea,tomatoes and oatmeal without sugar in breakfast, drink lots of water, use skimmed milk, eating walnuts,drink lemonade with honey plus 2 hr walk, is dis ok for me to lose 10 kg fastly??

    • Yeah it should be great!

  3. thanks alot :)

    • you're welcome!

  4. Dr.nabeel

    im 14 years old can i try this and if yes before eftari can i swim enstead of walking ???

    • yes you can swim (please confirm from any scholar if swimming don't affect fast)

  5. ok thanks

    • you're welcome Amna

  6. asalam u alikum.i want to reduce 5 to 6 kg in a week and it is ramadan time too so can u plz say me my diet plan.

  7. i usualy take 1 roti in morning (sehar) with 1 egg.and in iftar a glass of milk and bowl of fruit salad.i even dont get time to do excersize.sometime i do cheat my self by eating 1 or 2 samosas:p

    • take egg white only and skimmed milk (avoid milk if possible)

  8. wil ds diet plan work or should i change

  9. Hi nabeel
    i m 27 year old and my height is 5.5 and weight 77 kg please tell me how could i lose 15 kg i took alot of fat burners but in vain kindly help me

    • Hina, follow the diet plan + exercise routine in this post and you will see results really fast!

  10. Asalam aleikum. I was wonderin if I go wid the diet plan u suggested and successfully lose weight during da month of ramadhan after ramadhan if I start havin my brkfst ,lunch normally wouldn’t all da weight come back?? Jus wanted to confirm this.. Ramadhan mubarak to all :))

    • if you’ll add high fat and sweets in meals, then yes it will come back

  11. asslam alaikum , i m 28year old women weight 69 n height 156cm. i want to loose 5 kg in ramzan. but without water during day is it possible to loose weight? plz reply me i m very confused abt it.

    • yes it is possible :)

  12. can i lose weight by starving and exercise ?

    • why starve ?

  13. Good morning doctor,

    i am 5ft, weight 51 kgs and have a huge amount of fat stored around my hips. I wanted to ask if i pursue gym during the fast will i lose weight more?? And how much, considering that i workout for 2 hours. Also will i lose fat or just water weight??
    Thank you so much :)

    • exercising while fasting will exhaust you more, its better to just do iftar with water and just a bit of something and then exercise before dinner, so that you’re hydrated atleast

      and if you do it for long time, very long time, it will be fat loss of course

  14. I am 23 male. i have applied for army and i am over weight of 11Kg.They told me to lose 4 kg in a week.

    So suggest me a balance diet and tough exercise. so i can make it in the month of ramazan.


    • losing 4 kg in a week is absolutely possible but you’ll have to dedicate yourself to physical exertion all day long!

  15. Hi dr i wanted to ask u something please tel me can i use hcg diet injuctions or drops for weight lose.beacuse i hv stubben fat n i m v fed up.i m in diet last 8 month with walk.pls answr me what i do my weight still 77 kg

    • hina, don’t use them for just losing weight! there are better ways to do it.

  16. How many boiled egg white should I have in sehri to reduce 10 kg in ramzan my weight is 84 kg

    • you can have 2 boiled egg whites in sehri

  17. Can I have fruit salad instead of roasted chicken in aftari

    • you need protein Aaisha :) add some fruit then have chicken / protein

  18. can i drink 2 glasses of regular milk later in aftari????

    • you can have skimmed milk

  19. Hey…i just wanted to ask u dat since ive undergone a surgery in both my legs during my childhood nw i find it diffucult to walk for such a long time that too brisk walk is difficult….every alternative days i get pain n is very difficult to manage other chores also so is there any other form of exercise you can recommend…

    • Deeksha what’s your current height, weight and age.

      Also what was the exact surgery that was performed and at what age?

      Please consult your treating doctor or any other specialist before starting any exercise if you’re unsure and the pain is there

  20. Doc my age is 18 and height is 5’5″ n my weight is 84…i had club feet wen i was born and wen i was 6 months old i underwent a surgery to gt my heel….

  21. Is it possible to lose weight 10 kg in 2 weeks during Ramadan?

    • Yes it’s possible rosnah, but it will be too hard for you, specially during the summer.

  22. Hi, am not sure if youll be able to reply back as this but yet, I will do exactly as you mentioned, however, my plan is as follow:

    sehri: 1 glass of lazi skimmed milk, 1L of water (before sehri) and low fat yogurt

    Before opening iftar il do 5mins of jump rope, and then il have a glass of water after that as have what you mentioned. After Taraweh, il be doing 1h of jump rope and then back to sehri routine..

    If I follow this, will I be able to lose 10-15kg during the month of ramadan ?


    • Hi Sabrina. You should do more than 5 minutes of skipping rope before aftari. Also, you should add aerobics and jogging to the routine after aftar too.

  23. Salam i want to lose 9 kgs in this month, i just lost 1 kg in 1st two days but now weight loss has stopped,i was already on diet before ramadan since 25 january, i do walk before sehri instead of aftari please help me out thankyou!!

    • The next article will be uploaded soon that gives a detailed diet plan for each day of Ramadan
      Happy fasting

  24. Im 12 years old and I play tennis 5days a week in ramadan for aroud 2-3 hours but Im overweight so i really want to lose 10 kgd what should I do?

    • What is you weight and height
      Also date of birth

  25. Assalam Dr. Nabeel
    With one day away from Ramadan I would like to know how to continue the weight loss? I am tired of gaining weight back with the passing of each Ramadan and need advice?
    Thank you & EID Mubarak to you and yours…
    DeAnna Ajmeri (Webb)

    • How much weight did you lose during Ramadan? You need to avoid sugar and fats and keep healthy exercise throughout your life.

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