Muslims Forum For Peace

Weight Control and Health According to Islam and Sunnah - With Hadith References and Scientifically Approved Foods

Islamic teachings promote a balanced lifestyle through moderation, mindful eating, and physical activity. Backed by authentic Hadiths and the Qur'an, it aligns with modern health science. Discover Sunnah-approved foods and habits that naturally support weight management and overall well-being.


1. Moderation in Eating – Eat Less, Live More

Qur’an:
“Eat and drink, but do not be excessive. Verily, He does not love the extravagant.” — Surah Al-A'raf (7:31)

Hadith:
“The son of Adam does not fill any vessel worse than his stomach...” — Tirmidhi 2380, Ibn Majah 3349

Sunnah Guideline:

* 1/3 for food
* 1/3 for water
* 1/3 for air

Scientific Insight:
Moderation prevents obesity, improves digestion, lowers insulin spikes, and reduces the risk of metabolic diseases.

2. Eat Only When Hungry – Not Out of Habit

Hadith:
"We are a people who eat only when hungry, and even then, we do not eat until we are full." — Ibn Majah

Scientific Insight:
Mindful eating aligns with caloric needs, prevents emotional overeating, and reduces fat accumulation.

3. Fasting (Sawm) – Physical & Spiritual Detox

Qur’an:
“Fasting is prescribed for you… so that you may attain taqwa.” — Surah Al-Baqarah (2:183)

Hadith:
“Fast and you will gain health.” — Tabarani

Sunnah Fasts:

* Mondays and Thursdays
* White Days (13th, 14th, 15th lunar)
* Ashura & Arafah

Scientific Insight:
Intermittent fasting improves:

* Insulin sensitivity
* Fat loss
* Cellular repair (autophagy)
* Mental clarity

4. Physical Activity – Strong Believer is Better

Hadith:
“Allah holds the strong believer dearer than the weak believer…” — Sahih Muslim 2664

Sunnah Activities:

* Walking
* Horse riding
* Swimming
* Archery

Scientific Insight:
Exercise helps burn calories, build muscle, improve mood, and prevent chronic illnesses.

5. Sunnah Foods for Weight and Health (Backed by Science)
6. Proper Hydration & Sunnah of Drinking

Hadith:
The Prophet ﷺ drank in three sips, sitting, and said:
“Do not drink in one gulp like a camel.” — Tirmidhi 1885

Scientific Insight:
Slow drinking improves absorption, prevents bloating, and supports digestion.

7. Cleanliness & Hygiene – Half of Faith

Hadith:
“Cleanliness is half of faith.” — Sahih Muslim 223

Sunnah Practices:

* Wash hands before and after meals
* Trim nails
* Maintain bodily cleanliness

Scientific Insight:
Prevents infections, food-borne illnesses, and supports healthy metabolism.

8. Proper Sleep & Routine – Recharge Naturally

Sunnah Practices:

* Sleep early and rise for Tahajjud and Fajr
* Take Qailulah (midday nap)

Scientific Insight:

* Quality sleep regulates hunger hormones *(leptin, ghrelin)*
* Daytime naps improve focus and metabolic health

9. Dua & Emotional Health

Dua:
“O Allah, I seek refuge in You from anxiety and sorrow, from incapacity and laziness…” — Sahih Bukhari 6369

Scientific Insight:
Zikr and prayer reduce stress hormone *(cortisol)* and prevent emotional eating.

Conclusion: A Sunnah-Based Health & Weight Routine