The main causes of constipation in fat-reducing people

It is inevitable to control diet during fat reduction. Eating less than usual is easy to constipation, which will affect the scale, and the following factors may also aggravate constipation:

1, lack of dietary fiber.

2. Drink less water.

3, sedentary.

4. Insufficient oil intake. Oil is a lubricant, which can lubricate the intestines. If there is less fat in the food and the intestines cannot be lubricated, the stool will walk slowly.

5, lack of sleep.

6. Intestinal stress syndrome caused by mental stress.

How to solve constipation in fat-reducing period

1, appropriately increase the intake, and at least eat enough basic metabolism, especially vegetables, one kilogram a day, mainly green leafy vegetables, supplemented by dietary fiber. Intestinal contents increase, and defecation is naturally smooth. You can also eat pitaya, bananas, apples, pears, prunes, etc., which will help relieve constipation, but compared with vegetables, fruits have higher sugar content, so vegetables are given priority.

2. Drink enough water. The daily drinking water should be 40 ml per kilogram of body weight. If you eat more coarse grains (insoluble dietary fiber), you need to drink more water. In addition, you can also choose to get up in the morning and drink a glass of light salt water. Black coffee heart and apple vinegar also help to relieve constipation, which is more suitable for steamed buns with good stomach and serious constipation.

3. Take probiotics to solve the problem of intestinal flora imbalance.

4. Abdominal massage. Rub clockwise under the navel to stimulate intestinal peristalsis (rubbing counterclockwise can relieve diarrhea).

5, moderate exercise. Jogging, brisk walking, swimming and squatting are all ok. You can also lie flat on the bed and do aerial bicycle pedaling, or hold your knees with your hands for ten minutes.

6. Eat enough oil, 25g-30g per day. Choose high-quality fats (nuts, avocados, olive oil, linseed oil, etc.). ) prevent constipation within the controllable range of calories. Try to eat less red meat when you are constipated. Johanna Budwig therapy can be tried for steamed stuffed bun with poor defecation and big belly: after getting up in the morning, drink a cup of warm water on an empty stomach, and eat 200ml sugar-free yogurt+10ml linseed oil after 5-/0 minutes. In any case, you can't just cook with water to lose weight. In the long run, the intestines will be excessively dry and the stool will be discharged at the door.

7 Adjust the defecation posture.

First, you can change from sitting to squatting. Second, try to put a small stool under your feet and raise the mat when sitting.

8. Get enough sleep and don't stay up late. Adults should have 7-9 hours of sleep every day.