Avoiding \u2018Fat-Rebound\u2019 After Ramadan<\/strong><\/p>\nby Guest Blogger Yusuf Clack of \u201cClack Fit\u201d<\/p>\n
*** Consult your doctor before changing your diet or exercise program*** <\/strong><\/p>\nFor some us, we lose 4-10 lbs in Ramadan, but\u2026 put it ALL back by the end of Shawwal! <\/strong><\/strong><\/p>\nWe get our hopes up every year. This time will be different. It\u2019s a new chapter. We\u2019ve changed! <\/strong><\/p>\nUntil\u2026 gravity takes over. Fail<\/em>.<\/strong><\/p>\nPart of the perceived rapid weight loss is often due to faulty weighing practices. If you weigh yourself toward the end of the day before breaking fast, you can easily be 3 lbs lighter than you are after iftar. <\/strong><\/p>\nThis is due to re-hydrating and replenishing glycogen stores.<\/strong><\/p>\nSo your actual weight loss for the month may not have really been \u201c10 pounds\u201d \u2014 could have been closer to 5, depending on how precise you were in taking accurate pre\/post Ramadan weights.<\/strong><\/p>\nBut with respect to your actual fat loss, how would you like to keep it off<\/em> this time?<\/strong><\/strong><\/p>\nYou probably tried to wing it in the past with good intentions, but it just didn\u2019t last long. Want a different result this year? <\/strong><\/p>\nHere\u2019s the trick: a REVERSE DIET<\/strong><\/strong><\/p>\nReverse dieting* will allow your body to transition to a higher calorie intake without the massive fat gain that results from a sudden spike after dieting, or in this case to pre-Ramadan calorie levels.<\/p>\n
Note: You\u2019ll likely be hesitant to try this unless you\u2019ve seen the pattern multiple times and are finally <\/em>ready for a different outcome. However, it\u2019s sounds more involved than it actually is so don\u2019t let your mind freak you out. <\/strong><\/p>\nCurrent technology makes it easy to look up nutrient info and track it. Try this!<\/strong><\/p>\nWhat Is It?<\/strong><\/p>\nFirst, let\u2019s visit the term Dieting:is operating below your maintenance calories. Don\u2019t be fooled by any other definition about magic foods etc. Reverse dieting is then gradually increasing calories, instead of jumping back immediately to your maintenance level. <\/strong><\/p>\nHow to do it<\/strong><\/strong><\/p>\n1.<\/strong> If you were tracking calories Ramadan then skip to step 2. If not, we need to get a close estimate of what your average calorie intake was in Ramadan that led to your weight loss.<\/strong><\/p>\nTo do so, track your calories during one, or ideally more. of your Shawwal fasts.<\/strong><\/p>\nTry to follow the pattern you had in Ramadan.<\/strong><\/p>\nUse: MyFitnessPal (Free App) \u2014 incredible app!<\/strong><\/p>\n2.<\/strong> On non-fasting days, increase your daily total by only 50 calories, adding another 50 calories each week unless you find the scale going back up. Once you do, the level before that is your new maintenance.<\/strong><\/p>\nExample:<\/strong><\/p>\nYou find that your average calories during a typical Ramadan day were: 1750, 400 for Suhoor and 1350 for Iftar.<\/p>\n
Week 1 on a non-fasting day you would do 1800 cals per day: 1750 + 50. (If you are a regular exerciser that took a break during Ramadan and plan to get back to vigorous training now that Ramadan is over, you may need to jump this total up more than 50 calories the first week, at least on exercise days. <\/strong><\/p>\nBe careful here though. Unless you\u2019re doing a hard leg day or are an experienced lifter that really has experience contracting muscle, you probably don\u2019t need much of a spike.<\/strong><\/p>\nWeek 2 <\/strong>would then be 1850, Week 3 1900 and so on until you find the scale move up.<\/p>\nLet\u2019s say you add a pound once you reach 2300 cals a day. Go back to 2150. That is your new maintenance for now.<\/p>\n
Tips for sustainability: <\/strong>Many human studies show increasing your ratio protein intake during a calorie restriction or maintenance will protect against muscle loss and reduce hunger.<\/strong><\/p>\nTry to get at least .7 grams of protein per pound of bodyweight. If you weigh 200 lbs, that\u2019s 140 grams, which equals, 560 calories. If your target is 2150 calories, that means you have 1590 for carbs and fats. The exact mix is not critical and can change daily. I wouldn\u2019t average less than 100 grams of carbs a day though at a minimum. You\u2019ll probably be much higher anyway.<\/strong><\/p>\nIf you ignore protein, you\u2019ll have lower energy, have more hunger, and find that some of your weight loss is muscle. Muscle is not easy to build past age 35 \u2014 so don\u2019t willfully let it go. It\u2019s a precious asset to your vitality as well as your appearance.<\/strong><\/p>\nFun Fact:<\/strong> Muscle tissue is 20% smaller than fat tissue. When you hear the word muscle, don\u2019t think \u201cbulky\u201d \u2014 fat is bulky, muscle is sleek.<\/strong><\/p>\nGrand DADDY TIP:<\/strong> ***Do not factor exercise into your calorie goal.*** <\/strong><\/p>\nSet your goal and find your maintenance independent of exercise. Don\u2019t play the game of \u201cI get 500 extra today because the elliptical told me so\u201d \u2014 It LIED just like the size on your jeans lies. Size 36 is actually size 39. Sorry.<\/strong><\/p>\nInstead build sustainable, moderate exercise habits that are independent of your calorie equation. They should slowly raise your metabolism.<\/strong><\/p>\nEveryone gets thrown off by this. If you add calories to your budget based on exercise, you\u2019re confusing the direct cause of weight loss.<\/strong><\/p>\nThink of your exercise as \u201cme time,\u201d as mastery. It\u2019s for being VITAL and keeping the system working well as well as your mood. Not for weight loss.<\/strong><\/p>\nDone. Go get it!<\/strong><\/p>\n\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014-<\/p>\n
by Yusuf Clack, Certified Personal Trainer & Creator Of ClackFit<\/strong><\/p>\nIf liked this post, get more awesome articles and body changing info for free over at http:\/\/clackfit.com\/blog<\/a><\/strong><\/p>\n\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2014\u2013<\/p>\n
*Attribution: The concept of \u2018reverse dieting\u2019 is something I learned from physique coach Eric Helms of 3D Muscle Journey.<\/p>\n<\/body><\/html>\n","protected":false},"excerpt":{"rendered":"
Avoiding \u2018Fat-Rebound\u2019 After Ramadan by Guest Blogger Yusuf Clack of \u201cClack Fit\u201d *** Consult your doctor before changing your diet or exercise program*** For some us, we lose 4-10 lbs in Ramadan, but\u2026 put it ALL back by the end of Shawwal! We get our hopes up every year. This time will be different. It\u2019s […]<\/p>\n","protected":false},"author":1073,"featured_media":800,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,8],"tags":[783,788,790,785,629,781,782,791,435,789,451,786,787,784],"class_list":["post-799","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-islam","tag-clack-fit","tag-dieting","tag-eric-helms","tag-excerise","tag-fasting","tag-fat","tag-fitness","tag-muscle","tag-ramadan","tag-reverse-diet","tag-san-jose","tag-weight-gain","tag-weight-loss","tag-yusuf-clack"],"yoast_head":"\n
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<\/a><\/p>\n