How to quickly defecate when losing weight and constipation? Women

During women's weight loss period, constipation can be promoted through adjusting diet structure, increasing exercise, abdominal massage, supplementing probiotics, and short-term use of laxatives. Weight loss and constipation are often related to factors such as insufficient dietary fiber intake, imbalanced gut microbiota, and water deficiency, and require targeted interventions.

1. Adjust dietary structure

Daily intake of no less than 500 grams of non starch vegetables, such as broccoli, spinach, celery, etc., combined with about 100 grams of low sugar fruits such as kiwi and dragon fruit. Choose whole grains such as oats and brown rice as staple foods, ensuring a daily dietary fiber intake of at least 25 grams. Drink 300ml of warm water on an empty stomach in the morning, and maintain a daily water intake of around 2000ml.

2. Increase exercise volume

Engage in aerobic exercise for more than 30 minutes every day, such as brisk walking, skipping rope, swimming, etc., to accelerate intestinal peristalsis. It is highly recommended to engage in 10 minute abdominal exercises, including rolling the abdomen and lifting the legs, half an hour after a meal. The twisting posture in yoga can also stimulate the colonic defecation reflex.

3. Abdominal massage

Massage the abdomen in a clockwise circular motion along the colon, starting from the lower right abdomen up to the rib margin, horizontally to the upper left abdomen, and finally pushing downwards. Massage for 5-10 minutes each time, with a force that can touch intestinal peristalsis. Can be combined with warm towels to apply to the abdomen, promoting local blood circulation.

4. Supplementing probiotics

Choose live bacterial preparations containing bifidobacteria, lactic acid bacteria, etc. to regulate the balance of intestinal microbiota. Prioritize supplementing with sugar free yogurt, kimchi, and other foods, and if necessary, use medical probiotic preparations. Avoid taking with antibiotics and keep the water temperature below 40 degrees Celsius when taking.

5. Short term use of laxatives

When severe constipation occurs, short-term use of osmotic laxatives such as lactulose oral solution and polyethylene glycol 4000 powder can be used to avoid long-term dependence. Kaisai Lu is only for emergency use and should not be used more than twice a week. Prohibiting the use of stimulant laxatives such as senna leaves and rhubarb may damage the intestinal nerves.

To prevent constipation during weight loss, it is necessary to establish regular bowel habits and set aside fixed toilet time in the morning or after meals. Avoid excessive dieting leading to insufficient intestinal motility, with a daily calorie intake of no less than 1200 calories. Long term constipation accompanied by symptoms such as abdominal pain and rectal bleeding should be promptly treated at a gastroenterologist to rule out organic diseases. You can drink cassia seed tea and eat natural laxatives such as ripe bananas in your daily life, but you need to control your total calorie intake.