When fasting, Muslims are required to hold food and drink for a month. So that lifestyle changes occur, ranging from eating patterns, sleep patterns, and daily activities.
After fasting is over, your diet will come back again as before, eat three times a day and not resist eating again. In fact, many people actually like revenge by eating a lot after fasting is over. As a result, body weight rises uncontrollably. How to prevent it?
The cause of weight gain after fasting
It may be difficult to refrain from eating much after fasting is over. After a full month you fast, of course you feel it's time you eat a lot without thinking anymore.
What's more after fasting is over, the Eid day arrives and the holiday is still long. This is the hardest day to hold back. Both, as if the right mix to make your weight easy to ride, Seeing the delights of typical Lebaran menus, of course makes you want to eat more.
This makes you not pay attention to anything and how much food you eat. Typical Lebaran menus are generally foods that are high in sugar and fat. So that makes the calories that enter your body become excessive.
Even a long vacation, makes you lazy at home while snacking on your favorite Lebaran cake, or going to a tourist spot while tasting various foods. So you forget to exercise. As a result, the calories that enter your body are greater than the calories you spend. So do not be surprised if the weight rises after fasting is over.
How to prevent weight gain after fasting
In order to maintain body weight after fasting, make sure the calories that enter the body are the same as the calories released. You might be able to follow these tips to prevent weight gain after fasting is over.
1. Stop eating before full
Get to know your fullness, by eating enough. Don't make your stomach too full, this will make you lazy to move.
Research shows that people who eat while doing other things tend to overeat. Because they are less able to know when the body signals satiety. To prevent this from happening, eat with full and uninterrupted awareness, so you can feel the food that enters your body.
Also, eat slowly and chew your food thoroughly. This can help you recognize satiety better, so you consume fewer calories.
2. Keep eating portions
After fasting is over, it doesn't mean it's time for you to take revenge with overeating, because you have been holding food and drink for a month. You should still pay attention to your meal portion, don't overdo it.
To overcome this, you might be able to eat on a small plate to limit your meal. This is based on the fact that people tend to take large portions with large plates, which makes you overeat.
3. Pay attention to the type of food
Pay attention to the type of food you eat. After fasting is over, and entering Eid day, you tend to consume more fatty foods than fibrous foods.
It's best to balance the type of food you eat. Don't forget to eat lots of vegetables and fruit, because the fiber contained in them can prevent you from gaining weight. This way, you will keep #Healthy when you finish fasting without fear of rising weight.
Some studies show that increasing dietary fiber can reduce total calorie intake, which may be the right method to prevent weight gain.
4. Get enough sleep
Lack of sleep can cause weight gain. This is because people who do not sleep enough tend to be hungry, consume more calories and less activity. In addition, lack of sleep can also increase your hunger hormone levels, which in turn leads to higher calorie intake.
Also, sleep deprivation has been linked to lower metabolism. This is believed to be due to changes in your circadian rhythm, known as biological clocks that regulate many bodily functions.
Therefore, it is important to maintain quality sleep during holidays after fasting is over.
5. Take control of your stress level
People who are stressed have high cortisol levels, which are hormones released in response to stress. Chronic cortisol levels can cause weight gain due to illness with greater food intake.
In addition, a stressful lifestyle can cause more desire to eat junk food.
There are many things you can do to reduce stress, during holidays after fasting. Some choices of activities that can be done include sports, meditation, yoga and deep breathing.
6. Keep moving
Sedentary activities, such as sitting on a couch while watching a television program, are a holiday after fasting is over. Inactivity or lack of movement can cause weight gain, especially when relaxing while eating excessive amounts of food.
By doing activities or sports, you can balance the calories that enter your body so that you can control your weight more.
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