Be sure not to "diet to lose weight". Dieting to lose weight can easily lead to constipation. We usually defecate after we have the intention of defecation. If you miss the intention of defecation, it is easy to miss the best defecation time because you can't perceive the intention of defecation and don't know whether to defecate or not.
To lose weight, we should eat what we should eat, eat in moderation, and not blindly diet, eat in moderation, and not blindly diet. The necessary condition for losing weight is not to eat nothing or nothing, but to consume less total calories and achieve a negative balance of energy, thus achieving the effect of losing weight. The total food intake is small, although it is possible to achieve a negative energy balance.
But first, it may lead to food residue reduction and constipation. In addition, our nutrition and energy intake may drop sharply, which may be harmful to our health. At the same time, it is likely that our bodies will start the "saving mode" because of lack of energy. However, we are more sleepy, lazy, lack of energy and motivation, more likely to overeat, and our absorption capacity will be greatly improved, forming a "fat constitution." Once we go back to our old eating habits,
To prevent this kind of constipation, we should develop the good habit of defecation at fixed points to prevent this kind of constipation. To develop the good habit of defecation at fixed points, choose a suitable time period for yourself every day. During this time, we will develop the habit of defecation and form a habit. The gastrointestinal tract will also cooperate with each other during this time for more frequent peristalsis, more powerful defecation and easier defecation.
During weight loss, many friends will go on a diet to lose weight. By cutting a lot of food and reducing calorie intake, the weight loss effect is not ideal, and constipation is often caused. Less food residue is produced, and defecation reflex cannot be formed. The accumulation of food residues takes longer and may take several days to defecate. But the longer the accumulation time, the more water the food residue absorbs, the harder it becomes, and finally it is more difficult to discharge. So refuse to go on a diet and lose weight scientifically.
You can eat more dietary fiber, which is also very helpful for relaxing bowels. Many people have a reaction. After eating red pitaya, the defecation speed is really too fast. Because pitaya is very rich in dietary fiber, about twice as much as bananas. Many people think bananas can moisten intestines. In fact, eating pitaya, especially red pitaya, is better. Yogurt contains probiotics, which can promote digestion and increase gastrointestinal peristalsis, so it has a laxative effect.
Moreover, yogurt can also be paired with various fruits, which is not only delicious, but also can consume more dietary fiber, which is also very helpful for relaxing bowels.
Fruit and vegetable juice is a highly recommended method. I've never been constipated in the four months since I lost weight. I think the main credit is due to this fruit and vegetable juice. Juice fresh fruits and vegetables with warm water every morning and drink them on an empty stomach, which can clear the intestines and make it easier to lose weight.
Dieting properly on the basis of balanced nutrition, combined with proper sports oil, is high in calories, but it is also an essential nutrient for the body. It is a component of cell membrane and a precursor of many bioactive substances. It is recommended to eat no more than 25 grams of oil per day, mainly unsaturated fatty acids and polyunsaturated fatty acids, and the cooking methods are mainly steaming, boiling and stewing, and less frying.
Glutinous rice, whole grains and miscellaneous grains contain more dietary fiber than refined rice flour (rice and white flour), especially whole grains contain more unsaturated fatty acids, minerals and vitamins than refined rice flour.
You must drink plenty of water if you want to defecate quickly. Water is also an important part of feces. Many people with constipation defecate like sheep dung eggs, probably because they drink less water, and the water in the dung block is reabsorbed into the body for use. It is suggested to drink more than 1500ml every day, replenish enough water, increase the times of going to the toilet and take a walk to exercise.