What to do if you eat less and don't defecate during weight loss

Eating less and not defecating during weight loss can be improved by adjusting dietary structure, increasing dietary fiber intake, moderate exercise, regular sleep, and using medication as prescribed when necessary. Reduced defecation is usually related to factors such as insufficient dietary intake, lack of dietary fiber, slow gastrointestinal motility, insufficient water intake, and imbalanced gut microbiota.

1. Adjust dietary structure

Increase daily intake appropriately to avoid excessive dieting. Eat small and multiple meals a day, choosing low calorie but bulky foods such as broccoli, cucumber, tomato and other vegetables, which can increase satiety and promote intestinal peristalsis. During the weight loss period, it is recommended to consume 300-500 grams of vegetables daily, while also pairing them with appropriate amounts of high-quality protein such as chicken breast, egg white, low-fat milk, etc., to maintain basic metabolic needs.

2. Increase dietary fiber

Ensure a daily intake of 20-30 grams of dietary fiber, and prioritize foods with high soluble dietary fiber content such as oatmeal, apples, bananas, dragon fruit, etc. Dietary fiber can absorb moisture, soften feces, stimulate intestinal wall, and promote peristalsis. You can try eating 30g oatmeal with 200ml sugar free yogurt for breakfast, or consuming 1-2 apples rich in pectin daily. When increasing fiber intake, it is important to simultaneously increase water intake.

3. Moderate Exercise

Engage in 30-60 minutes of low-intensity aerobic exercise daily, such as brisk walking, swimming, yoga, etc. Exercise can promote colon peristalsis through abdominal muscle contractions and changes in posture, and it is particularly recommended to engage in moderate activity one hour after waking up in the morning or after a meal. You can try taking a 15-20 minute walk after drinking warm water on an empty stomach every morning, using the gastrocolic reflex to stimulate bowel movements.

4. Regular schedule

Establish a fixed defecation habit. It is recommended to try defecation after waking up in the morning or after breakfast every day. Even if there is no urge to defecate, you can sit quietly on the toilet for 5-10 minutes to cultivate reflexes. Ensure 7-8 hours of sleep per day and avoid staying up late which can cause autonomic nervous system disorders and affect intestinal peristalsis. Massage the abdomen clockwise 100-200 times before bedtime, starting from the lower right abdomen and pushing along the ascending colon, transverse colon, and descending colon directions.

5. Medication Assistance

If lifestyle adjustments do not improve, medication such as lactulose oral solution, polyethylene glycol 4000 powder, and Bifidobacterium triple viable capsules can be used according to medical advice. Lactulose softens feces through osmotic action, polyethylene glycol can increase fecal moisture content, and probiotics can regulate intestinal microbiota balance. Avoid long-term dependence on stimulant laxatives such as senna leaves and Bisacodine enteric coated tablets. During weight loss, extreme dieting should be avoided, and daily calorie intake should not be less than 1200 calories. In addition to dietary adjustments, it is recommended to drink 1500-2000 milliliters of warm water daily, and may also drink light honey water or lemon water appropriately. Long term constipation may lead to complications such as hemorrhoids and anal fissures. If there is no bowel movement for more than 3 days or accompanied by symptoms such as abdominal pain and bloody stools, it is necessary to seek medical attention from a gastroenterologist in a timely manner. Pay attention to recording daily diet and bowel movements to help doctors determine the cause. Maintain patience, as the recovery of intestinal function usually requires 2-4 weeks of regular adjustments.