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Ammon News - Ahmad Alhyari- There's nothing quite like the satisfaction of quenching your thirst and enjoying a hearty meal after a long day's fast. Despite the temptation of a table laden with delicious food, it's important to consider the consequences of overeating, such as indigestion, stomach upset, heartburn, bloating, belching, nausea, and low energy levels. So, what’s the best approach—overindulgence or moderation?

It’s fascinating how we can exhibit so much self-control while fasting, yet often abandon it when it’s time to break the fast. This Ramadan, try a different approach. Here are some tips to help you enjoy a moderate iftar.

Drink plenty of water. Staying well-hydrated not only meets your body’s essential needs but also helps curb overeating, as thirst can often be mistaken for hunger. Drink a full glass of water before your meal to help alleviate some of your hunger. Continue to take small sips of water after an hour or so.

Begin your iftar with something light like dates and almonds, and then take a break before continuing your meal. This will help reduce your immediate hunger. Use this time to perform your maghrib prayers, chat with friends and family, and plan your meal by scanning the buffet table. Be selective and weigh the appeal of dishes against their healthiness.

There’s often a rush to eat as much as possible once iftar begins. Instead, savor each bite and chew slowly to enjoy your meal fully. Chewing slowly helps you resist the urge to rush through your meal and allows your body to signal when it’s full. Pause between bites by putting down your fork.

Avoid eating while standing. Sitting down to eat allows you to enjoy your meal more and reach satisfaction sooner. It also helps you listen to your body’s hunger and fullness cues more effectively.

If you find it difficult to resist the tempting food on the table, simply move away once you’ve finished eating. Sitting away from the table can reduce the temptation to go for seconds while still allowing you to socialize.

A balanced suhoor can prevent overeating at iftar. A fiber-rich suhoor with a mix of protein, carbohydrates, and healthy fats can keep you feeling full longer and curb hunger pangs at iftar. It also helps jump-start your metabolism.

Ramadan shouldn’t be an excuse to be inactive. Planning to exercise after iftar can reduce the likelihood of overeating. You don’t need to engage in heavy exercise; a 30-minute walk can be sufficient and can motivate you to eat healthily. Exercise also boosts your energy levels after iftar.

Many people tend to stay up late during Ramadan. Ensure you get enough sleep by setting a sleep schedule. Decide whether you’ll wake up later or take an afternoon nap to compensate. Alternatively, you might choose not to stay up late at all. There’s a strong link between sleep and appetite; lack of sleep can increase hunger hormones, making you more likely to overeat at iftar.

Ramadan can be an ideal time to pursue weight loss goals alongside spiritual ones. Setting a weight loss goal can serve as a strong motivation to eat moderately at iftar.