What to do if constipation occurs during weight loss

Constipation during weight loss can be alleviated by adjusting dietary structure, increasing dietary fiber intake, moderate exercise, regular sleep, supplementing probiotics, and other methods. Constipation during weight loss is usually caused by changes in dietary structure, insufficient intake of dietary fiber, decreased exercise, insufficient water intake, and imbalanced gut microbiota.

1. Adjusting dietary structure

Excessive restriction of calorie or fat intake during weight loss may lead to reduced gastrointestinal motility. It is recommended to ensure an appropriate amount of high-quality protein such as eggs and lean meat daily, paired with healthy fats such as nuts and olive oil. To avoid complete withdrawal of carbohydrates, one can choose low glycemic index staple foods such as whole grains and potatoes. Pair each meal with an appropriate amount of vegetables and fruits, such as broccoli, spinach, apples, dragon fruit, etc., to help stimulate intestinal peristalsis.

2. Increase dietary fiber

The recommended daily dietary fiber intake is 25-30 grams. Soluble dietary fibers such as oat bran, chia seeds, and flaxseed can be selected, as well as insoluble dietary fibers such as celery and water spinach. Dietary fiber can absorb water and increase fecal volume, but it is important to gradually increase intake to avoid short-term bloating caused by excessive intake. Drink 1500-2000 milliliters of water daily to fully utilize dietary fiber.

3. Moderate exercise

Aerobic exercise such as brisk walking, swimming, skipping rope, etc. can promote intestinal peristalsis through abdominal muscle contraction. It is recommended to do it 3-5 times a week for 30-60 minutes each time. Gentle abdominal massage can be performed one hour after meals, with the navel as the center and a clockwise circle, accompanied by abdominal breathing. Avoid prolonged sitting, get up and move for 5 minutes every hour, and do more anal exercises in daily life to enhance pelvic floor muscle strength.

4. Establish a regular schedule for bowel movements, and attempt to defecate using the gastrocolic reflex within 30 minutes after waking up in the morning or after meals. Avoid deliberately suppressing bowel movements, maintain focus during bowel movements, and limit the duration of each use to within 5 minutes. Ensure 7-8 hours of sleep per day, as insufficient sleep can affect autonomic nervous system regulation function. Avoid eating 2 hours before bedtime to reduce nighttime intestinal burden.

5. Supplementing probiotics

Edible fermented foods containing bifidobacteria and lactic acid bacteria, such as sugar free yogurt, kimchi, kombucha, etc., or taking probiotic preparations such as Bacillus subtilis capsules and Bifidobacterium triple active powder according to medical advice. Probiotics can improve the gut microbiota environment and inhibit the proliferation of harmful bacteria. Avoid excessive use of laxatives, and if necessary, use penetrating laxatives such as lactulose oral solution and polyethylene glycol 4000 powder for a short period of time, but only under the guidance of a doctor. During weight loss, extreme dieting should be avoided, and daily calorie intake should not be lower than the basal metabolic rate. When long-term constipation is accompanied by symptoms such as abdominal pain, rectal bleeding, and abnormal weight loss, it is necessary to seek medical attention in a timely manner to rule out pathological factors such as irritable bowel syndrome and hypothyroidism. Daily diet and bowel movements can be recorded, gradually finding a suitable balance point for diet and exercise, and developing a healthy weight loss rhythm.