What to do if constipation occurs during weight loss

Constipation during weight loss can be improved by adjusting dietary structure, increasing dietary fiber intake, moderate exercise, regular sleep, supplementing probiotics, and other methods. Constipation may be related to factors such as changes in diet, insufficient hydration, and imbalanced gut microbiota.

1. Adjust dietary structure

While reducing the intake of refined carbohydrates, it is necessary to ensure the intake of high-quality protein and healthy fats to avoid weakened gastrointestinal motility caused by nutritional imbalance. It is recommended to choose whole grains such as oats and brown rice instead of white rice, and use low-fat and high protein foods such as chicken breast and fish to maintain satiety. 1-2 servings of low sugar fruits such as kiwi and dragon fruit can be consumed daily, as their pectin can promote intestinal peristalsis.

2. Increase dietary fiber

Daily intake of 25-30 grams of dietary fiber is required, which can be supplemented by green leafy vegetables such as broccoli and spinach, as well as seed foods such as chia seeds and flaxseed. Dietary fiber can increase stool volume and soften stool, but it needs to be accompanied by sufficient drinking water, otherwise it may worsen constipation. It is recommended to have 1/2 of the vegetables on the plate for each meal, and choose coarse grains such as sweet potatoes and corn as the main course.

3. Moderate exercise

Engage in 3-5 aerobic exercises such as brisk walking and swimming per week, lasting for more than 30 minutes each time, to accelerate intestinal peristalsis. Half an hour after a meal, perform abdominal massage with the navel as the center and press in a clockwise circle. Combined with abdominal breathing, it can stimulate the intestinal nerves. Avoiding prolonged sitting and moving around for 5 minutes every hour can help improve gastrointestinal motility.

4. Regular sleep schedule

Fixed daily defecation time, it is recommended to try defecation within 2 hours after waking up in the morning or after meals to establish the intestinal biological clock. Ensure 7-8 hours of sleep, as insufficient sleep can affect autonomic nervous system regulation function. Avoid excessive dieting, and daily calorie intake should not be lower than the basal metabolic rate, otherwise it may cause gastrointestinal motility to stagnate.

5. Supplementing probiotics

You can consume fermented foods such as sugar free yogurt and kimchi in moderation, or follow medical advice to take probiotic preparations such as Bifidobacterium triple active powder and Clostridium butyricum active tablets. Probiotics can optimize the balance of gut microbiota and promote the production of short chain fatty acids. It should be noted that probiotics and antibiotics should be taken with a 2-hour interval to avoid high temperatures damaging their activity.

During weight loss, it is recommended to drink 1.5-2 liters of warm water daily. Drinking 300 milliliters of warm water on an empty stomach in the morning can stimulate the gastrocolic reflex. When suffering from long-term constipation or accompanied by symptoms such as abdominal pain and bloody stools, timely medical attention should be sought to rule out pathological factors such as irritable bowel syndrome and hypothyroidism. Avoid relying on stimulant laxatives such as senna leaves to prevent intestinal melanosis.