What should I do if I go on a diet to lose weight and don't have bowel movements

Dieting to lose weight and avoid defecation can be improved by adjusting dietary structure, drinking more water, exercising appropriately, using medication, and relieving psychological stress. This may be related to factors such as insufficient dietary fiber intake, insufficient water intake, slow intestinal peristalsis, dysbiosis of intestinal flora, and mental stress.

1. Adjusting dietary structure

Some people reduce their food intake through dieting, resulting in a decrease in food residue in the digestive tract, which may not stimulate bowel movements. Daily intake of vegetables and fruits rich in dietary fiber such as cabbage, spinach, celery, etc. can be increased to promote gastrointestinal peristalsis. Avoid consuming overly refined foods and eat coarse grains such as corn and oats appropriately. Pay attention to cooking with less oil and salt, and arrange three meals a day reasonably.

2. Drink plenty of water

Insufficient water intake may lead to constipation and difficulty in defecation. You can drink 1500-2000 milliliters of warm water daily, in small amounts and multiple times. Drinking water on an empty stomach can stimulate intestinal peristalsis to some extent and help excrete feces. You can also drink an appropriate amount of honey water to lubricate the intestines.

3. Moderate exercise

During dieting, a decrease in energy intake may lead to physical weakness, reduced activity, and affect intestinal peristalsis function. It is recommended to engage in aerobic exercise such as walking and jogging for 30 minutes every day to enhance abdominal muscle strength. Under the guidance of professionals, one can also perform movements such as rubbing the abdomen and lifting the anus to help improve constipation symptoms.

4. Long term constipation may be related to dysbiosis of the gut microbiota. Probiotic preparations such as Bifidobacterium triple active powder and Clostridium butyricum triple active tablets can be used under the guidance of a doctor to regulate the gut microbiota. If necessary, follow the doctor's advice to take orally lactulose oral solution, polyethylene glycol 4000 powder and other laxatives to soften stool. Do not rely on stimulant laxatives for a long time to avoid medication dependent constipation.

5. Relieve psychological stress

Dieting and losing weight can easily cause anxiety, and nervous system dysfunction can affect normal intestinal function. Relaxation can be achieved through meditation, deep breathing, and other methods to ensure 7-8 hours of adequate sleep. Seek professional help from a psychologist when necessary to avoid exacerbating constipation symptoms due to emotional issues. During weight loss, it is important to maintain a balanced diet and extreme dieting is not recommended. Eating moderate amounts of dragon fruit and yogurt daily can promote bowel movements and develop a habit of using the toilet regularly. If constipation does not improve after adjusting lifestyle, or accompanied by symptoms such as abdominal pain and bloody stool, it is necessary to seek medical attention in the gastroenterology department in a timely manner to rule out organic lesions. Avoid long-term self medication of laxatives to prevent damage to intestinal function.