How to deal with constipation during weight loss period

constipation during the weight loss period can be alleviated by adjusting the diet structure, increasing exercise in moderation, supplementing dietary fiber, maintaining a regular daily routine, and using medication as prescribed when necessary. Constipation during weight loss is usually caused by imbalanced diet, insufficient water intake, reduced exercise, disrupted gut microbiota, medication side effects, and other factors.

1. Adjusting dietary structure

During weight loss, excessive control of diet can easily lead to insufficient food residue, affecting intestinal peristalsis. It is recommended to consume a moderate amount of high-quality protein such as chicken breast and fish meat every day, paired with staple foods such as mixed grains and rice, to avoid complete carbon depletion. Adding healthy fats such as olive oil can help lubricate the intestines. Consuming fermented foods such as sugar free yogurt 3-5 times a week can help improve the intestinal environment.

2. Increase exercise volume

Doing 30 minutes of low-intensity aerobic exercise such as brisk walking and swimming daily can promote intestinal peristalsis. Half an hour after a meal, abdominal massage can be performed by drawing circles clockwise around the navel 50 times. Avoid sitting for more than 1 hour and get up and move for 3-5 minutes every hour. Core muscle group training such as plank support can also enhance abdominal pressure and assist in defecation.

3. Supplement dietary fiber

It is recommended to ensure a daily intake of 20-30 grams of dietary fiber and choose non starch vegetables such as broccoli and water spinach. Moderate consumption of low sugar and high fiber fruits such as dragon fruit and kiwi fruit can avoid fiber loss caused by juicing. Drinking 300ml of warm water on an empty stomach in the morning, paired with 10g of chia seeds, can increase the volume of feces.

4. Maintain a regular daily routine

Establish a fixed defecation time, and it is recommended to try using the toilet for 15 minutes after breakfast. Avoid eating for 3 hours before bedtime and give your intestines enough rest time. Ensure 7-8 hours of sleep every day, as insufficient sleep can affect autonomic nervous system regulation. Long term staying up late may worsen intestinal peristalsis and lead to fecal retention.

5. Medication if necessary

If there is no bowel movement for 3 days, follow the doctor's advice to use lactulose oral solution to adjust osmotic pressure, or compound polyethylene glycol electrolyte powder to soften feces. Short term use of glycerin suppositories can stimulate rectal defecation, and stimulant laxatives such as senna are prohibited. When combined with abdominal distension, Bifidobacterium triple active bacteria capsules can be used to regulate the microbiota.

During weight loss, it is recommended to drink 1500-2000 milliliters of water per day and maintain a water temperature of around 40 ℃ for better intestinal absorption. Avoid excessive reliance on meal replacement foods, and schedule one deceptive meal per week to stimulate metabolism. Record daily diet and bowel movements. If there is no improvement for one week or accompanied by abdominal pain and bloody stools, seek medical attention promptly to rule out organic diseases. Long term constipation sufferers should adjust their weight loss plan to ensure the daily basal metabolic energy requirements.