What should I do if I lose weight, reduce my diet, suffer from constipation, and have irregular stools

Losing weight and reducing constipation after diet can be improved by adjusting dietary structure, supplementing dietary fiber, moderate exercise, supplementing probiotics, and short-term use of laxatives. This situation is usually caused by factors such as insufficient dietary calories, decreased dietary fiber intake, imbalanced gut microbiota, inadequate gastrointestinal motility, and insufficient water intake.

1. Adjust dietary structure

When reducing calorie intake in the diet, basic nutritional supply should be ensured. Consume at least 1300-1500 calories per day to avoid excessive dieting and gastrointestinal dysfunction. The staple food can be whole grains such as oats and brown rice, paired with high-quality protein such as eggs and fish, and added with dark vegetables such as broccoli and spinach. The intake of oil should not be less than 20 grams per day, and olive oil or flaxseed oil can be used to lubricate the intestines.

2. Supplementing dietary fiber

It is recommended to consume 25-30 grams of dietary fiber per day, and choose foods that combine soluble and insoluble fiber. Fruits such as apples and bananas can promote the softening of feces, while miscellaneous beans and almonds can increase the volume of feces. It is recommended to soak 10 grams of chia seeds in drinking water before drinking, or eat 50 grams of steamed pumpkin in the morning and evening. Pay attention to gradual fiber supplementation to avoid sudden and excessive intake that may cause bloating.

3. Moderate exercise

Doing 30 minutes of aerobic exercise every day can enhance intestinal peristalsis function. Low intensity exercises such as brisk walking and swimming are more suitable for people with weak constitutions during weight loss. During exercise, maintain a heart rate within the range of (220 age) x 60%. Massage the abdomen for 30 minutes after a meal, and press clockwise around the navel for 50 times to improve local blood circulation. Avoid prolonged sitting and get up and move for 3-5 minutes every hour.

4. Supplementing probiotics

When the gut microbiota is imbalanced, probiotic preparations such as Bifidobacterium triple active capsules and Bacillus subtilis double active granules can be used. In combination with daily consumption of 200ml sugar free yogurt, choose products fermented with Lactobacillus bulgaricus and Streptococcus thermophilus. Fermented foods such as kimchi and miso soup can also assist in regulating the microbiota, but hypertensive patients need to control their sodium intake. Probiotic supplementation is recommended to last for at least 4 weeks.

5. Short term use of laxatives

For severe constipation, follow the doctor's advice to use osmotic laxatives such as lactulose oral solution and polyethylene glycol 4000 powder to avoid long-term dependence on stimulant laxatives such as senna. Kaisai Lu can be used for emergency purposes, but it is not recommended to use it more than twice a week. When accompanied by abdominal pain, antispasmodic drugs such as povidone bromide tablets can be considered, but organic lesions must be ruled out. During medication, it is necessary to monitor electrolyte levels and promptly supplement minerals such as potassium and magnesium.

It is recommended to drink 1700-2000 milliliters of warm water daily and 300 milliliters of diluted saline water on an empty stomach in the morning to stimulate gastrointestinal reflexes. Eat regularly and quantitatively, establish a fixed daily bowel movement time. Record the frequency and changes in bowel movements. If there is no improvement or symptoms such as bloody stools and weight loss persist for 2 weeks, seek medical attention to rule out diseases such as irritable bowel syndrome and hypothyroidism. During the weight loss period, the weekly weight loss should not exceed 1 kilogram. Extreme dieting may worsen gastrointestinal dysfunction.