Does weight loss cause constipation?
If the wrong way to lose weight is likely to cause constipation, and constipation is easy to lead to weight gain, so this is a vicious circle. In general, the cause of constipation caused by weight loss has a close relationship with dieting.
Reduced food intake during weight loss, especially when carbohydrates (cereals) are reduced, the state of cellulose deficiency is prone to occur in the digestive tract. In addition, a large amount of exercise may cause a decrease in body water. It is especially prone to constipation. Some people are Because dieting is too little, especially if the staple food is eaten too little, this kind of food must be guaranteed in order to have a poop. Some people eat too little vegetables for three meals a day, then they must eat more vegetables, vegetables. Dietary fiber can help you. There are too few people drink too much water, then remember to drink plenty of water, in short, the right medicine!
Experts pointed out that the reduction in food intake, the small amount of stool, and the number of bowel movements are naturally likely to decrease. Secondly, the amount of water that should have been taken from the diet is reduced, and the intestines absorb water from the feces, causing dry stools in the intestines, causing constipation. In addition, dieting will inevitably consume less oily foods, while the intestines lack the lubrication of oils and fats, and other food residues that are absorbed by the intestines will become more and more dry, all blocked in the intestines, making bowel movements difficult. The wall has many wrinkles like the bellows of the accordion. The fat and muscles are attached to the outer wall of the wrinkled depression. Excessive dieting will reduce the fat and muscle on the outer wall of the intestine, thus extending the entire intestine. When the road is extended, the time for transporting the feces will be prolonged, and the water will be absorbed more, making the stool dry and hard, making it difficult to defecate.
Why does weight loss cause constipation?
1, eat too little
During weight loss, we will consciously eat less. The lack of food in the intestines will weaken the stimuli and naturally lose normal excretory function. If we lose weight for a long time, it may cause intestinal dysfunction and damage the spleen and stomach.
2, the diet is too fine, too little dietary fiber intake
In our daily diet, we eat more rice, white noodles and other fine staple foods, and rarely eat millet, corn and other coarse grains. The quantity of vegetables is even more difficult to guarantee. Then, our diet will lack the dietary fiber necessary for intestinal peristalsis.
3, dry season, insufficient drinking water
The autumn and winter seasons in the north are generally dry. Like Beijing, the winter is very long. Even if you drink water every day, you will feel thirsty. But some sedentary people forget to drink water when they are busy, which causes the stool to dry, even if they don’t lose weight. It is easy to suffer from constipation problems.
4, too little fat intake
After deciding to lose weight, many people will enter the grazing mode. I am afraid that if you accidentally eat it, you will lose it. Therefore, too little oil intake is also a cause of constipation. The intestine is like a car, and it needs lubrication of the oil to be smooth. Waste is excreted. Therefore, it is also necessary to ensure a certain amount of healthy fat during weight loss.
5, insufficient amount of exercise
People who are already losing weight are unlikely to have this problem, but many women who do not like sports will choose a simple diet to lose weight. Eat less, still do not move, then, constipation is very normal.
What to do when losing weight causes constipation
Increase dietary fiber intake
Constipation caused by dieting is generally caused by a decrease in the amount of food, which causes constipation caused by the amount of stool formation. Therefore, at this time, we can increase the intake of dietary fiber, which can effectively promote gastrointestinal motility and increase. The volume of the stool forms a bowel movement. Moreover, the crude fiber itself is not absorbed by the intestines, so it does not cause obesity, and does not affect the effect of hard-working dieting to lose weight.
Drink a spoonful of vinegar on an empty stomach in the morning
The vinegar is rich in amino acids and a large number of enzymes that promote digestive function. It can promote intestinal peristalsis and maintain the balance of the flora in the intestinal tract. Therefore, it can treat habitual constipation without toxic side effects. Besides, drinking vinegar can also lose weight. However, this method is not suitable for people with stomach ulcers and hyperacidity.
Massage the belly clockwise
Regular massage of the stomach can not only increase gastrointestinal motility, strengthen the spleen and stomach, but also dredge the meridians and reconcile the qi and blood. Moreover, along the direction of the peristalsis of the intestine, clockwise massage of the stomach can alleviate constipation. It should be noted that it should not be carried out immediately after meals. Can be done half an hour after a meal.
Eat more soy sauce, miso and other fermented foods
Both bean paste and miso are fermented foods. These healthy foods contain beneficial microorganisms necessary for the human intestines, which not only help digestion, promote intestinal peristalsis, but also prevent arteriosclerosis and skin aging. Eat healthy fermented foods, match Appropriate amount of exercise can prevent constipation.
Yogurt must be consumed after meals
Lactic acid bacteria in yogurt can improve the intestinal environment, increase beneficial bacteria in the intestines, help digestion and absorption, lower cholesterol levels, etc. You must drink yogurt after meals. This is because stomach acid is more in the fasting, gastric acid will prevent and destroy lactic acid bacteria. Into the intestines. In addition, you can also eat some dietary fiber-rich foods such as onions and burdocks when drinking yogurt.
