Ramadan is a time for reflection and it also gives everyone a chance to reduce their weight through fasting, as it is considered to kill 2 birds in 1 stone. However, conducting it in a healthy way is what many people miss out on every Ramadan; as a consequence, they gain weight instead.

Before we go deeper into the topic, let’s discover why it is important for everyone to gain awareness of weight issues in Malaysia.

Why Weight Management Matters in Malaysia

Weight loss is more than just looking good. It is an important public health issue. According to the Ministry of Health Malaysia, Malaysia has one of the highest obesity rates in Southeast Asia.

National surveys show:

• Over 50% of Malaysian adults are overweight or obese.
• 1 in 5 adults is living with diabetes
• High sugar intake is a major contributor to metabolic diseases.

Even Malaysia’s Prime Minister, Dato' Seri Anwar Ibrahim, has publicly encouraged Malaysians to reduce sugar consumption, especially in drinks, to combat rising diabetes and obesity rates.

As obesity and diabetes rates rise in Malaysia, everyone has an important role in encouraging healthier habits for a healthier nation. To lose weight, reducing food intake is the first step, and Ramadan is the best month to start for Muslims. However, for those who are not fasting, you can make it a challenge to try fasting, even as intermittent fasting.

Can Everyone Lose Weight During Ramadan?

Yes, but without the right guidance, many people end up gaining weight instead.

Here are common challenges during Ramadan:

• Overeating at iftar
• Consuming sugary drinks (teh ais, sirap bandung, bubble tea)
• Skipping sahur
• Avoiding all physical activity

Fasting during Ramadan is similar to intermittent fasting. If you control your calorie intake, your body will start using stored fat for energy.

But eating too many calories at night can stop your body from burning fat.

1. Start With a Balanced Sahur (Suku-suku Separuh Guideline)

If you skip sahur, you are more likely to have cravings and overeat later in the day.

For sustainable weight loss during Ramadan, include these in your Sahur in Suku-Suku Separuh portion ( 1/4 of Carbohydrate, 1/4 of Protein and 1/2 of Vegetables in your plate):

• Complex carbohydrates (oats, whole grains, rice)
• Lean protein (eggs, chicken, tofu)
• Healthy fats (nuts, seeds)
• Enough vegetables
• 2–3 glasses of water

This helps keep your blood sugar steady and prevents sudden fatigue.

2. Control Sugar at Iftar

Sweet drinks are popular at Ramadan bazaars in Malaysia, but these liquid calories are a major cause of weight gain. To support weight loss:

• Break fast with plain water
• Limit to not more than 3 dates
• Avoid sugary drinks especially ikat tepi drinks and it is better to make your own drink using Khairul Aming recipe such as fruit infuse drink!
• Reduce kuih-muih portions especially kuih that have coconut milk as its main ingredients

Keep in mind always practice portion control by following Suku-suku Separuh Guideline!

3. Hydrate Strategically

Try to drink 2 to 2.5 liters of water between iftar and sahur. Dehydration can lead to:

• Slow metabolism
• Increase fatigue
• Reduce workout performance
• Trigger false hunger signals.

Choose plain water or unsweetened drinks instead of sweetened ones.

4. Exercise Smartly During Ramadan

Best timing:

• Light cardio before iftar such as brisk walking, light cycling or slow jogging.
• Moderate exercise 1–2 hours after iftar such as brisk jogging, or moderate cycling.

Other suitable activities are strength training such as lunges, squats and planks. You can also do stretching or yoga during Ramadan

Staying active helps you keep your muscles while you lose fat.

Who Should Be Careful?

If you have these:

• Diabetes
• Hypertension
• Thyroid disorders
• Heart disease

Talk to your doctor before trying to lose weight while fasting. Weight loss during Ramadan should be slow and steady, not extreme weight loss, not Just the scale that everyone should focus on Healthy weight loss during Ramadan should aim for:

• 0.5 –1kg per week (The best with ~500 kcal reduction in a week)
• Reduced body fat percentage
• Improved metabolic markers

Crash dieting may lead to muscle loss and a slowed metabolism which is not good for your body and might lead to weight gain instead. Crash diet can cause you to lose muscle and slow your metabolism. Instead of buffet excess, sugary drinks daily and late-night overeating, shift towards healthy choices such as mindful eating, sugar reduction, balanced meals and regular movement during Ramadan.

These changes support Malaysia’s national effort to fight obesity and diabetes. By reducing sugar intake, controlling portions, and maintaining activity, a fasting month can nourish our bodies and the important thing is helping us to reduce our weight.

What do you think about your diet intake during Ramadan?