The Jakarta Post
Ways to keep your body fit and in shape. (Shutterstock/-)
After a whole month of fasting, there are two problems that immediately arise: readjusting to one’s previous daily life and struggling to keep the weight lost during Ramadhan. Dr. Anna Maurina Singal, MGizi, SpGK, also known as Dr. Maureen, a practicing doctor and faculty member at the School of Nutritional Science and the School of Medicine at University of Indonesia, shares some advice on how to keep in shape after Ramadhan.
Dr. Maureen says that excesses in weight will happen to anyone who takes in more calories than he or she burns through their activities. It's also important to keep in mind that a good body weight is an ideal weight, in other words the weight that fits someone’s height.
Measure your macronutrient intake
Your macronutrient intake, such as protein, fats, and carbohydrates, needs to be adjusted to your daily calorie requirements and your physical activity level. To people who have an obese body mass index, it is advised to cut down around 500-1000 kcal under supervision from a certified nutritional specialist.
Keep your macronutrient intake balanced
People need to keep their macronutrient intake balanced, Dr. Maureen said. In a day, the body needs about 15-20 percent protein, 25 percent fat and 50-55 percent carbohydrate from the total calorie intake. 14 grams of fiber per 1000 kcal is also good for the body, as it increases the feeling of being full and helps to conquer metabolic illnesses.
Fluid intake is also an important thing. Dr. Maureen specified that fluid intake should depend on the age of the person. She gave this example: If a young adult has a bodyweight of 60 kg, then he or she will need 2.4 liters in fluid intake daily, including intake from drinks and soup-based foods.
You are also asked to pay attention on your micronutrients, including vitamins and mineral intake. Dr. Maureen pointed out that micronutrients have an important role in macronutrient metabolism. Having an insufficient amount of it can lead to problems in the body, including the risk of getting sick easily.
(Read also: 5 fitness trackers for health junkies)
As you have finished fasting, it's time to get back into the regular eating schedule: three times a day. The doctor said that the ideal time to eat should be at around 5-6 a.m. for breakfast, 12-1 p.m. for lunch, and 6 p.m. for dinner. She also stated that having food between your meals is also important. Diabetes mellitus patients are encouraged to take in something before they sleep as well.
Even if you eat correctly, it will not give you an optimized result if you don’t engage in physical activities and exercise. At the very least, people are advised to exercise three times a week, 30 minutes each time. Dr. Maureen also said that the type of exercise should be adjusted to one’s body type. (asw)
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