Indonesia, 25 April 2023 - During Ramadan, we tend to adjust our eating and sleeping schedule due to fasting. Moreover, people usually consume larger portions of food when breaking their fast. On the other hand, we often experience declining sleep quality and physical activity.
Celebrating Ied, people generally gather with their families and eat various dishes that contains coconut milk, such as rendang and opor, and sweet foods such as Ied cookies.
According to Nutritionist Putri MJ, S.Gz, feasting during Ied can store more fat in our body and potentially lead to weight gain. Hence, various health problems are often found post-Ied, including stomach ulcers, gastroesophageal reflux disease (GERD), and constipation.
Three Tips to Lose Weight and Stay Fit Post-Ied 2023
Seeing this phenomenon, External Communications Senior Lead Tokopedia, Rizky Juanita Azuz, and Putri, share healthy ways to lose weight and get fit after Lebaran 2023.
- Fix your sleep schedule and do light exercise
Getting enough sleep can maintain body immunity and reduce weight. "During fasting, we tend to lose sleep due to having to wake up for suhoor. After Ied, make sure to get approximately 8 hours per day," explained Putri with Tokopedia.
"Besides improving the sleep schedule, do light exercise to lose weight and make the body fitter for activities post-Ied. The duration of exercise can be built up slowly, starting from 10-15 minutes. Don't force yourself to do heavy exercise. Take breaks from exercising to rest," said Putri with Tokopedia.
Putri and Tokopedia added, "Restore lost fluids and electrolytes during exercise by drinking coconut water mixed with honey and a little salt. Eat fruits that contain high minerals, such as bananas, watermelon, or papaya. High protein meats like chicken or beef should also be consumed for muscle formation."
Tokopedia's internal data shows high enthusiasm to exercise during the month of fasting (data period: March 23-April 13, 2023). "Tennis rackets, electric bicycles, air climbers, tennis shoes, and bench presses are some of the best-selling products on Tokopedia in the sports category. During Ramadan, sales of electric bikes - an alternative to conventional bikes for sports or mobility - also saw an increase of almost twofold," said Rizky.
Rizky added, "Deli Serdang (North Sumatra) to Merauke Regency (South Papua) is the furthest shipping route for sports category transactions during the first three weeks of Ramadan 2023."
Meanwhile, Tokopedia recorded Toba Samosir (North Sumatra), Badung (Bali), North Lombok (NTB), and Kotamobagu (North Sulawesi) as the areas with the highest increase in sports category product transactions during the first three weeks of Ramadan 2023 compared to the same period in Ramadan 2022.
2. Apply a nutritious and balanced diet
To accelerate the regeneration process in our body, prioritize consuming high-protein foods. "In general, a person's daily protein intake is 0.8-1.2 grams multiplied by body weight. For example, if someone's weight is 50 kg, then the required protein intake is around 40-60 grams per day," explained Putri with Tokopedia.
"To improve the immune system, the body needs macro and micro-nutrients. Macro-nutrients are protein, fat, and carbohydrates. Meanwhile, micro-nutrients are vitamins and minerals such as vitamin C, vitamin D, magnesium, and zinc," suggested Putri with Tokopedia.
"Consuming more vegetables, fruits, or high-fiber grains can prevent constipation, improve body immunity, and lower the level of bad cholesterol levels in the blood. One example of a food that contains fiber is oats," said Putri with Tokopedia.
On the other hand, Tokopedia noted various popular healthy foods during Ramadan. "The number of transactions for healthy foods such as oats, muesli, and other grains has increased on average by more than 2 times during the first three weeks of Ramadan 2023 compared to the same period in Ramadan 2022," revealed Rizky.
3. Avoid overeating by being mindful of food and consuming multivitamins to improve immune systems
Overeating can increase the risk of obesity and various chronic diseases, such as diabetes and even heart disease. Putri with Tokopedia advises the public to apply mindful eating principles to prevent overeating, so they can lose weight.
Mindful eating is being aware and present while consuming food. "For example, avoid multitasking or chatting while eating so that we are aware of the portions that we consumed. We must also enjoy the taste, aroma, and texture of food. Don't forget to listen to our body, such as not ignoring the body's response when it is already full," explained Putri with Tokopedia.
Putri also recommends that people consume food while fulfilling their nutritional needs and control their food portions by applying the 'Isi Piringku', a nutritional guideline promoted by the Indonesian Ministry of Health. "The food portion consumed on one plate must consist of 50% fruits and vegetables and the other 50%contains carbohydrates and protein," added Putri with Tokopedia.
"During the first three weeks of Ramadan 2023, Tokopedia noted that meat, spices and cooking ingredients, milk and dairy products, drinks, and snacks were the most popular products in the Food and Beverage category," revealed Rizky.
"The daily nutritional intake can’t be fulfilled by only food, it is also recommended to consume multivitamins to improve body resistance and prevent various diseases that tend to occur after Eid," urged Putri with Tokopedia.
Tokopedia has a special page, which is Zona Sehat, where people can find the various health products, such as multivitamins, that they may need after Eid. Tokopedia recorded that the farthest shipment of multivitamin products during Ramadan 2023 occurred from Cilegon City in Banten to Jayapura City in Papua," concluded Rizky.
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