01 · Intermittent fasting
Eat within a window, not all day.
Intermittent fasting simply means choosing when you eat. Common styles are a daily eating window (for example eating between 12pm and 8pm), or the sunnah practice of fasting on Mondays and Thursdays.
What the research says
- It can help with weight loss. A 2022 review of randomised trials in adults with overweight or obesity found intermittent fasting led to slightly more weight loss than everyday calorie cutting, although the difference was small (Zhang et al., Nutrients, 2022).
- It works mainly because it helps you eat less. In a year-long trial, people who ate within an 8-hour window lost a similar amount of weight to people who cut the same calories without a time window (Liu et al., New England Journal of Medicine, 2022).
- So the real benefit is simplicity. A clear eating window cuts out late-night snacking and makes it easier to stick to healthy portions. That is why I like it.
My simple approach
- Start gently, for example a 12-hour overnight fast, and build up only if it feels good.
- Drink plenty of water in your fasting hours.
- Break your fast with real food: protein, vegetables, whole grains. See the recipes.
- On fasting days, choose the lighter workout option.
Check with your doctor first if you are pregnant, breastfeeding, have diabetes or take regular medication, have a history of disordered eating, or are under 18. Fasting is not right for everyone, and that is okay.
02 · Faith & food
Moderation is part of our deen.
“O children of Adam, take your adornment at every masjid, and eat and drink, but be not excessive. Indeed, He likes not those who commit excess.”
Qur'an, Surah Al-A'raf 7:31 (Sahih International)
“The son of Adam does not fill any vessel worse than his stomach. It is enough for him to eat a few bites to keep his back straight. If he must, then a third for his food, a third for his drink and a third for his breath.”
Narrated by al-Miqdam ibn Ma'dikarib · Sunan al-Tirmidhi 2380 (graded hasan sahih)
“Deeds are presented on Monday and Thursday, and I love for my deeds to be presented while I am fasting.”
Narrated by Abu Hurairah · Sunan al-Tirmidhi 747 (graded hasan)
“The strong believer is better and more beloved to Allah than the weak believer, while there is good in both.”
Narrated by Abu Hurairah · Sahih Muslim 2664
“Allah intends for you ease and does not intend for you hardship.”
Qur'an, Surah Al-Baqarah 2:185 (Sahih International)
Looking after our bodies is a way of being grateful for them. Eat with intention, leave room in your stomach, and never let a health goal make you harsh on yourself.
03 · 10,000 steps
Walk every day, alongside the workouts.
The workouts build strength. Walking keeps you moving the rest of the day. Together they are a powerful pair.
What the research says
- More steps, lower risk. A study combining 15 groups of nearly 47,500 adults found that people taking the most steps (around 10,900 a day) had about half the risk of dying early compared with those taking the fewest (around 3,550 a day) (Paluch et al., The Lancet Public Health, 2022).
- Benefits build up to about 8,000–10,000 steps a day for adults under 60, and about 6,000–8,000 for adults over 60.
- Every bit counts. If you walk 3,000 steps today, aim for 4,000 next week. Progress beats perfection.
Easy ways to reach 10,000
- A 10-minute walk after each meal.
- Walk to the masjid, the shops or the school run when you can.
- Pace while on the phone.
- A longer evening walk with a friend, your children or a podcast.
“And the servants of the Most Merciful are those who walk upon the earth easily.”
Qur'an, Surah Al-Furqan 25:63 (Sahih International)
Your daily challenge: do the day's workout from the
30-Day Programme, then get your steps in. Comment “Day done” under the video when you've done both. 💪
Sources
- Zhang Q. et al. (2022). Intermittent fasting versus continuous calorie restriction: which is better for weight loss? Nutrients 14(9):1781. PubMed
- Liu D. et al. (2022). Calorie restriction with or without time-restricted eating in weight loss. New England Journal of Medicine 386:1495–1504. PubMed
- Paluch A.E. et al. (2022). Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. The Lancet Public Health 7(3):e219–e228. PubMed
- Qur'an translations: Sahih International. Hadith references: Sunan al-Tirmidhi 747 and 2380, Sahih Muslim 2664.
This page is general information, not medical or religious advice. Please speak to your doctor about health decisions, and to a qualified scholar for religious rulings.
