Five methods to relieve constipation during weight loss

Constipation during weight loss can be alleviated by increasing dietary fiber intake, moderate exercise, replenishing fluids, establishing regular bowel habits, and using probiotics to regulate the intestines. Constipation may be related to factors such as changes in dietary structure, lack of exercise, and water deficiency, and improvement measures should be selected based on specific circumstances.

1. Increase dietary fiber

Dietary fiber can absorb water, increase fecal volume, and promote intestinal peristalsis. During the weight loss period, priority can be given to high fiber foods such as broccoli, oats, and dragon fruit, with a recommended daily intake of 25-30 grams. Dietary fiber is divided into soluble and insoluble types. The former, such as oat bran, can soften feces, while the latter, such as celery stems, can mechanically stimulate the intestinal wall. The combination of the two has a better effect. Attention should be paid to the fact that fiber needs to be combined with sufficient water to function effectively. Sudden and excessive intake may cause bloating, and should be gradually adjusted.

2. Moderate Exercise

Engage in 3-5 moderate intensity aerobic exercises per week, such as brisk walking, swimming, etc., each lasting 30-40 minutes. Exercise can promote intestinal peristalsis through abdominal muscle contraction and changes in posture. It is particularly recommended to take a 15-20 minute walk after meals and use the principle of the gastrocolic reflex to help with bowel movements. Core muscle group training such as plank support can also enhance abdominal pressure, but excessive and vigorous exercise should be avoided to prevent dehydration from worsening constipation.

3. Supplement Water

Drink 1500-2000 milliliters of water daily, and can drink warm liquid in small amounts multiple times. Drinking 300ml of warm water on an empty stomach in the morning can stimulate gastrointestinal reflexes, and 200ml should be replenished every 2 hours during the day. During weight loss, insufficient water intake is often caused by a decrease in dietary intake. It is advisable to avoid using strong coffee or tea instead of plain water. Fresh lemon slices can be added to the water to promote intestinal peristalsis, but excessive amounts should be avoided. Observing urine as light yellow indicates sufficient hydration.

4. Establish bowel habits

Try to defecate at a fixed time every day, such as 15 minutes after breakfast, and use a footstool to elevate your knees to simulate a squatting position that is more in line with physiological structure. Reduce distractions such as playing with mobile phones while using the restroom, and limit each time to within 5 minutes. It can form a conditioned reflex lasting 2-4 weeks, and in the early stages of establishing this habit, it may require assistance with clockwise abdominal massage. Be careful not to deliberately suppress bowel movements, as long-term restraint can lead to a decrease in rectal sensitivity.

5. Supplement probiotics

Choose active probiotic preparations containing strains of bifidobacteria, lactic acid bacteria, etc., or supplement with fermented foods such as sugar free yogurt and kimchi. Probiotics can balance the gut microbiota, break down fiber to produce short chain fatty acids that stimulate intestinal peristalsis. It is recommended to take them on an empty stomach or before bedtime to avoid the peak period of stomach acid. Please note that live bacterial preparations should be stored in refrigeration and taken 2 hours apart from antibiotics. Continuous supplementation for more than 4 weeks will have a more significant effect.

If constipation persists for more than one week or is accompanied by abdominal pain and bloody stools, seek medical attention to investigate organic diseases and avoid the abuse of stimulant laxatives. Weight loss should maintain a daily intake of at least 1200 calories, as extreme dieting can worsen constipation. Record diet, exercise, and bowel movements to help analyze triggers. Try standing and moving for 5 minutes every 2 hours, and apply a 40 ℃ warm water bag to the abdomen for 10 minutes before bedtime to promote circulation. If necessary, use penetrating laxatives such as lactulose oral solution under the guidance of a doctor for a short period of time.