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

Reduce the intake of refined carbohydrates such as white rice, white bread, etc., and increase the proportion of whole grain foods such as oats, brown rice, etc. Whole grains are rich in dietary fiber, which helps promote intestinal peristalsis. To avoid excessive dieting leading to insufficient food residue, daily calorie intake should not be lower than basal metabolic needs. Increasing the intake of healthy fats such as nuts and avocados can help with bowel movements.

2. Increase dietary fiber

Daily intake of 25-30 grams of dietary fiber, prioritize foods with high soluble dietary fiber content, such as broccoli, apples, bananas, etc. Dietary fiber can absorb moisture, soften feces, and increase the volume of feces. It is recommended to gradually increase fiber intake to avoid bloating caused by excessive intake in the short term. Fiber rich foods such as chia seeds and flaxseed can be added to the diet.

3. Moderate Exercise

Engage in 30-60 minutes of moderate intensity exercise every day, such as brisk walking, swimming, yoga, etc. Exercise can stimulate intestinal peristalsis and promote bowel movements. We highly recommend abdominal massage and core muscle training, such as plank support, sit ups, etc., which can directly enhance intestinal peristalsis function. Avoid prolonged sitting and get up and move for 5-10 minutes every hour.

4. Regular schedule

Establish a fixed defecation habit, use the toilet at a fixed time every day, and try 5-10 minutes even if there is no urge to defecate. Drinking a cup of warm water after waking up in the morning can stimulate the gastrointestinal reflex. Ensure 7-8 hours of sufficient sleep, as lack of sleep can affect the regulation of intestinal nerves. Reduce stress, as it can inhibit intestinal peristalsis.

5. Supplementing probiotics

You can consume fermented foods containing probiotics in moderation, such as sugar free yogurt, kimchi, kombucha, etc. Probiotics can improve the balance of gut microbiota and promote digestion and absorption. Probiotic preparations such as Bifidobacterium Triple Active Powder and Clostridium butyricum Active Tablets can also be used under the guidance of a doctor. Avoid excessive use of laxatives to prevent dependence. Constipation during weight loss is often a temporary phenomenon, which can be improved through the above methods. If constipation persists for more than a week or is accompanied by symptoms such as abdominal pain and bloody stools, seek medical attention promptly to rule out organic diseases. Pay attention to drinking plenty of water in daily life, with a daily water intake of 2000-2500 milliliters. You can drink warm water, light honey water, etc. Maintain patience and avoid the impact of constipation anxiety on weight loss plans. A healthy weight loss rate of 0.5-1 kilogram per week is recommended.