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How do you avoid constipation when losing weight

First of all, it is not necessarily normal to defecate every day. Friends, you don’t have to worry too much about having to defecate every day. As long as there is no difficulty in defecation, the stool is not dense and hard to pass, and the feeling that it is difficult to pass out with great effort is actually not considered. constipate. Everyone has their own eating habits, and the stomach also has its own unique digestion speed. How do you avoid constipation when losing weight

It is not necessarily normal for everyone to defecate every day. 1~2 days, or even 3 days, people who can defecate smoothly can not be called constipation, so don’t put too much burden on yourself, you must defecate every day, otherwise you will feel uncomfortable. I stayed in the toilet for a long time, but I still did not defecate in the end. Because of sitting for too long, the anal sphincter was pulled out for too long. As a result, the veins at the lower rectum were congested and swollen, and became hemorrhoids for a long time.

How do you avoid constipation when losing weight
How do you avoid constipation when losing weight

Let’s discuss our topic again, what should we eat during weight loss to be “not constipated”?

  1. Necessary to understand why constipation occurs.
  2. To prevent such constipation.
  3. Sense of defection.
  4. Weight lose period
How do you avoid constipation when losing weight
How do you avoid constipation when losing weight

1. Necessary to understand why constipation occurs. 

I think the most common reason is that the perception of defecation is not strong, or even lack of defecation. Generally speaking, we try to find the kind of defecation stimulation in the toilet. When we find the toilet, it will definitely crackle and come out refreshed. It is impossible to say that it is impossible to squat for a long time There is no result. With the stimulation of a stronger bowel movement, we can take advantage of that energy and pass the stool at once, but if there is no bowel movement, just squatting at will, or the bowel movement is not strong, then it will be more difficult for us to defecate.
2. To prevent such constipation

We should develop a good habit of defecation at a fixed point, choose a suitable time period for ourselves every day, develop a defecation habit during this time, form a habit, and the gastrointestinal tract will also cooperate very well. During this time, the peristalsis will be more frequent , resulting in stronger bowel movements and easier defecation. (recommended to cause 7-8 o’clock, the large intestine meridian, the large intestine peristalsis is more frequent).

3. Sense of defection

In addition, although there is a sense of defecation, but because the stool is too dense, induration, and difficult to expel, after the dense and induration of the stool is forced out, it may also cause congestion at the lower end of the rectum, and it is more difficult to expel the latter, which is like pulling glass slag. Just as uncomfortable, but also cause hemorrhoids. Another is that because the stool is too “thick”, our anus collapses too much, and it is more difficult to defecate, so it is difficult to pass. These two conditions may be one reason.

The stool stays in the body for a long time, and the stool accumulates in a large amount, which is larger in volume and thicker; It is hard to pass the stool because it is rough and hard, so it is also very important to defecate in time (and if you want to defecate in time, you need to have better bowel movements, so fixed-point defecation must not be less). Another reason for dry and dense stools is that the food is too fine and the dietary fiber intake is low. Some foods rich in dietary fiber can be added to the food, such as vegetables and whole grains.

4. Weight lose period

Besides, during the weight loss period, many friends will go on a diet to lose weight, by cutting food a lot and reducing calorie intake to lose weight, such weight loss is not advisable, and often constipation. Food residues are less generated and cannot form defecation reflexes. Food residues accumulate for a longer time. It may take a few days to defecate, but the longer the accumulation time, the more water the food residues absorb, the harder they become, and the more difficult it is to pass. Therefore, should refuse to diet to lose weight, scientific weight loss.

How do you avoid constipation when losing weight
How do you avoid constipation when losing weight

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