1. Lack of planning:
Realize what happens when you start fasting initially. Your body is getting all nutrients and ample of water at regular periods. Then suddenly out of the blue, all intake stops. The body clock gets into action and hunger-pangs crop up. These are common signs during the initial days. It takes a while for the digestion clock to get used to this routine. To avoid this confused body state, it is better to start planning a week before fasting days. Start having heavy early breakfasts, reduce food intake for the afternoon, and then another meal in the evening. Avoid having anything in-between. This will provide a trigger to override the existing body-clock rhythm.
2. Eating more:
You're gonna fast all day. You need to eat more to make sure it lasts the whole day, right? Wrong. Some people start eating ravenously during Iftaar, and some also stuff themselves heavily during Suhoor. You cannot cram 24 hours worth of food in 4 to 6 hrs. Your body simply won't accept it. It is a myth that you tend to lose weight, when in reality people tend to gain more due to unhealthy food habits. During fasting, metabolism of the body drops. Just make sure you get carbs and proteins enough to sustain yourself. Iftaar should not be heavy; just a few dates, a glass of water, and a fruit is enough to break your fast. A real meal should be consumed an hour later. But make sure you don't overeat, or you'll end up gaining weight. As the Holy Quran puts it, "Eat and drink but not in excess."
3. Sleeping all day:
You might think that with all those hours of fasting, your body needs more rest. But au contrarie, sleeping is not what fasting is meant for. Sleeping all day can make you lethargic, and defeats the purpose of Ramadan. Besides, you are more likely to use up your carbs and proteins when you sleep, then when you're awake and active. Sleeping throughout will also alter your circadian rhythms, which is not a good sign for overall health. Spend your time working and praying, rather than sleeping for long periods. A short nap in the afternoon will suffice.
Ramadan is a time when energy levels are down. So you might feel you shouldn't workout in this fasting month. Many people skip exercise for the whole month. But realize how difficult it is to start all over again after the month gets over. Most trainers suggest that a workout routine should not be discontinued during Ramadan. Exercise creates a physical and mental balance, besides keeping your metabolism in check and your body in shape. The aim of workouts during this month is to maintain and stabilize, so don't try to set any goals. Reduce the intensity of your workout by using heavy to medium weights. Avoid cardio during Ramadan, because it might use up precious calories. Do weight training, and focus only on core exercises. The best time to exercise during this month is about an hour before Iftaar, so that you can replenish your body soon. You can add a protein shake to your Iftaar, to ensure your muscles heal within time. If possible, skip workouts for the last week of Ramadan, as your body is pretty much spent during this time.
5. Dieting:
Understand that, the month of Ramadan is a test of will power and a purification process. It does not propose or aim to lose your weight, and dieting should be the last thing on your mind. After a day without food and water, you do not want to abuse your body by not eating enough. After you break your fast, make sure your body gets enough carbohydrates and proteins to keep it going. If you don't eat enough, you are bound to burn fat eventually, but understand that this process will affect your immune system and hydration levels. Also, it is very important to keep drinking water at regular intervals after the fast, so that you don't get dehydrated. This can be done by adding fruits and juices to your meals.
6. Unleashing your tempers:
The ultimate test during Ramadan is to keep your anger under check. Anger defeats the very purpose of fasting, and is a hindrance to spiritual awareness. Many people develop a high temper and some also become cranky. This is a mind-triggered defense mechanism, and one should learn to keep it under control. You can take help of spirituality here. Spend time reading the Holy Quran, and pay attention to your prayers. Prayer has a meditative effect on the body, and also works to make you more aware of your actions.
7. Not sleeping enough:
This might seem paradoxical to the 3rd point, but is for people who don't sleep enough. Your body needs rest after a whole day of fasting and working, and it is a bad idea to deprive it of this much-needed rest by sleeping less. Try getting as much rest during the night, though you might not get continuous sleep because of the late night prayers. You can make up for this by having a short nap in the afternoon.
8. Choice of food:
As discussed before, you should be having balanced amounts of food; not overeating yet eating enough. What also matters is the choice of your food. People tend to have foods with high fat content. Our Prophet Mohammed used to break his fast with some dates and a glass of water. Dates are a power-packed choice as they contain sugars, carbohydrates, potassium, and magnesium; thus allowing you to go on for an hour or two without food. Desserts and sweets are the worst things to have even during dinner, as they spike blood sugar levels to alarming highs. Eat fruits high in antioxidants, and avoid fatty and oily food. This is because fat is the last thing that burns during the fast. Also avoid increasing your caffeine levels during this month. Fill your body with enough carbohydrates and proteins to keep you going for the day.
This is a new trend these days for people to throw Iftaar parties. Especially in high profile societies, people go to Iftaar parties to hog as much, and also as a social get-together. Many of such events are also accompanied by music and entertainment. These practices are making Ramadan a mere ritual, where people come to enjoy and have a good time. Such practices will distract your attention from the purpose and faith of this holy month. Sure its no harm to meet together to break your fast, as long as you do it within the tenants, keeping the larger purpose in mind. For Ramadan is a time to awaken your spiritual self, not to socialize.
10. Refraining from sex:
Ramadan is a month of abstinence, and many couples avoid sexual intercourse throughout the month. It is a sin to have sex when you fast, but according to the teachings of the Quran, one is allowed to have sex after the fast is over, and before another one begins. So even if you might decrease the frequency due to the spiritual nature of the month, it would be right to have sex with your partner whenever you feel the need, as long as it does not occur during the fasting period.
Finally, make sure to be aware of all your actions, and don't hesitate if you feel you need proffesional help. Try focussing on the spiritual essence of Ramadan, and stay away from unwanted indulgences. Have a safe Ramadan and may Allah shower his mercy and blessings on you. Ameen.
