How to lose 5 kg while fasting with a safe method

Fasting month can be the right moment if you want to lose weight. Especially if you have a specific weight loss target that you want to achieve. The reason is, during fasting, it will certainly be easier for you to control your diet. For that, you can try to lose 5 kg while fasting with the following effective but safe methods.

Is it possible to lose 5 kg during fasting?

You may have often heard, the month of Ramadan can actually make you fatter. This has a point, especially if you cannot maintain a proper diet and lifestyle throughout the fasting month. However, if you can be disciplined in following the right diet, you can really 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. Your source of energy to replace glucose is your fat reserves.

In order for this theory to work and have an effect on your body, there are a number of things that need to be considered when you want to lose 5 kg during fasting. First, you still have to pay attention to the level of calories consumed in a day. Second, you also still have to exercise so that fat burning occurs.

Count and limit the number of calories at dawn and iftar

If you have a specific target of losing 5 kg, you should limit your calorie intake to 1,300 to 1,500 kcal (kilo calories) a day. This will depend on your weight and current health condition.

The total calories needed per day should be broken down into three meals. The first is sahur, then at breaking the fast, and the last one is after the Tarawih prayer (or before going to sleep). But remember, don't skip the meal!

You can eat a meal with a total of 600 kcal. Then when it's time to break the fast, you can eat snacks or meals with a total of 400-500 kcal. After the Tarawih prayer, you can eat a total of 500-600 kcal.

Exercise to lose 5 kg during fasting

With an intake of 1,300 to 1,500 kcal a day, you still have to exercise to burn those calories. However, because during fasting you cannot immediately drink or eat to replace lost energy, you should exercise only once a day.

The best time to exercise during fasting is before breaking the fast. That way, after exercising you can immediately fill your energy with calories from iftar dishes. The recommended type of exercise is 30 minutes of high-intensity interval training per day. This exercise does not take a lot of time, but because the intensity varies, calorie burn is maximized.

To do this exercise, start with moderate intensity exercise such as jogging for four minutes. Then continue with a sprint with a fairly challenging terrain such as a one minute incline. The two variations take a total of five minutes. Repeat this variation six more times so that your total time to exercise is 30 minutes per day.