We are about a week into ramadhan and some of you have been emailing in “complaining” that you are not losing weight as quickly as you would like to.
Well that is normal. During ramadhan, it is rather difficult to lose 5kg in 5 weeks or 1kg per week. Why? Because of the following 2 reasons.
- Dieting alone won’t cut it: Although you eat less during this month, you nutrition deficit alone won’t be enough to help you lose 1kg per week.
- Exercise is a luxury: As my ebook explains, exercising while fasting provides various obstacles that prohibits one from really burning the calories to help you lose weight quickly. Unless of course you go all out after berbuka but most of us simply don’t have the drive and/or mood.
So how about those 3kg?
Without going into too much details, to lose about 3kgs during ramadhan you need to do the following:
- Calorie intake reduced by 25%: Here you need to reduce your calories intake 25%. Example: if you ramadhan DCR is 2000 calories, your calories intake from food should be about 1,500 calories. That would give you about a savings of 15,000 calories or 1.94kg
- Exercise is a luxury: Now add a little exercise about 2x per week to raise your sedentary DCR to slightly active. This would add another kg to your weight loss efforts.
If you don’t know how to calculate your calorie requirement or associate calories with weight loss, you should take a look at my weight loss ebooks
Hope this all makes sense. Otherwise I highly encourage you to check out my ramadhan survival guide ebook series.