What to do about constipation during fat loss period

Constipation is the most common problem in the entire process of weight loss. Big food is our food residue. When the total output and content of food changes due to weight loss, defecation will also change. Due to the reduced food intake during the weight loss period, especially when carbohydrates (cereals) are reduced, it is very easy for cellulose deficiency to occur in the digestive system. In addition, a lot of exercise may cause the body's water content to decrease. It is very easy to get constipation.

What to do about constipation during fat loss period

1. Increase dietary fiber intake

Constipation caused by fasting to lose weight is usually caused by a small amount of food, resulting in insufficient bowel movement. Therefore, at this time, we can appropriately increase the intake of dietary fiber, which can effectively promote gastrointestinal motility, increase defecation volume, and produce stool. Moreover, this kind of dietary fiber itself is not absorbed by the gastrointestinal tract, so it will not cause obesity and will not affect the effect of the hard-earned hunger strike to lose weight.

2. Get up in the morning and drink a spoonful of mature vinegar on an empty stomach.

Mature vinegar is rich in carbohydrates and many enzymes that promote digestion, which can promote intestinal peristalsis and maintain the balance of beneficial bacteria in the extracellular fluid of the gastrointestinal tract. Therefore, it can treat habitual constipation without toxic side effects. Besides, drinking vinegar can also help you lose weight. However, this method is not suitable for people with gastric ulcers and hyperacidity.

3. Massage your belly in a clockwise direction

Frequent belly massage can not only improve gastrointestinal motility, strengthen the spleen and stomach, but also dredge meridians and harmonize blood and Qi. Moreover, massaging the stomach in a clockwise direction along the direction of intestinal peristalsis can relieve constipation. It should be noted that it is not suitable to be done immediately after a meal, but can be done thirty minutes after a meal.

4. Eat more fermented foods such as bean paste and noodle sauce

Both bean paste and noodle paste are fermented foods. These healthy foods contain beneficial microorganisms that are essential for the human intestine. They can not only promote digestion and promote intestinal peristalsis, but also prevent arteriosclerosis and skin aging. Constipation can be effectively prevented by eating more healthy fermented foods, combined with moderate exercise intensity.

5. Yogurt must be consumed after meals

The lactic acid bacteria in yogurt can improve the gastrointestinal environment, increase gastrointestinal probiotics, assist digestion, and reduce cholesterol levels. You must consume kefir after a meal, because there is more gastric juice in an empty stomach, and gastric juice will block and destroy lactobacilli from entering the intestines. In addition, you can also take some dietary fiber-rich foods such as onions and burdock when consuming kefir.