How to avoid constipation by dieting for weight loss

To avoid constipation during dieting and weight loss, it is necessary to adjust the diet structure, replenish water, increase dietary fiber intake, engage in moderate exercise, and maintain a regular daily routine. There are mainly five methods: optimizing carbon water selection, drinking sufficient water, high fiber diet, reasonable exercise, and establishing bowel habits.

1. Optimize carbon and water selection:

Reduce refined rice and flour intake and replace with whole grains such as brown rice and oats. Whole grains are rich in B vitamins and insoluble dietary fiber, which can promote intestinal peristalsis. The recommended proportion of whole grains in daily staple food is 1/3 to avoid complete carbon depletion and imbalance of gut microbiota. 2. Adequate water intake: The daily water intake should reach 2000-2500 milliliters. Drinking 300 milliliters of warm water on an empty stomach in the morning can stimulate gastrointestinal reflexes. When water is insufficient, the colon will excessively absorb fecal water. It is recommended to supplement 500 milliliters of water for every 1 kilogram of weight loss, and replenish water promptly after exercise.

3. High fiber diet:

Daily intake of 25-30 grams of dietary fiber, choose non starchy vegetables such as celery and broccoli, and pair with high-quality fiber sources such as chia seeds and flaxseed. Fiber can increase the volume of feces after absorbing water and swelling, but it needs to be gradually increased to avoid bloating, and it should be accompanied by sufficient drinking water.

4. Reasonable exercise:

Engage in 30 minutes of aerobic exercise such as brisk walking and swimming every day, combined with abdominal massage to promote intestinal peristalsis. Sedentary people should get up and move every hour. The twisting posture in yoga can stimulate the intestines. It is recommended to choose moderate activity one hour after a meal.

5. Establish bowel habits:

Regularly use the toilet within 2 hours after waking up in the morning or after meals, and adopt a squatting position that is more in line with physiological structure. To avoid deliberately suppressing bowel movements, you can try massaging the lower left abdomen clockwise. Long term persistence can form a conditioned reflex.

During dieting, it is recommended to adopt a Mediterranean diet pattern, with a daily intake of 300 grams of green leafy vegetables and 200 grams of low sugar fruits, and appropriate supplementation of fermented foods containing bifidobacteria. Avoid excessive reliance on laxatives. If you have not defecated or experience abdominal pain for more than 3 days, seek medical attention. Maintaining 7 hours of sleep helps with leptin secretion, and stopping eating 3 hours before bedtime can reduce intestinal burden. It is recommended to control the weight loss rate at 0.5-1 kg per week, as rapid weight loss can lead to metabolic disorders.