Being overweight and obese is not something that anyone enjoys. We should exercise regularly and take care of our food to avoid obesity. In today’s conditions where work and study take a lot of time, most of us have to sit in one position for a long time of the day. Inactivity makes many of us overweight and obese. After getting obesity, weight loss diet is the best way to try to get rid of it. During the rapid weight loss diet, some problems arise. One of these problems is constipation during the diet. Constipation is known as the mother of diseases and has a destructive effect on the quality of skin and hair and the functioning of internal organs. In this article, we will talk about improving constipation in the diet and preventing it. Stay with us.
What is constipation?
It is necessary to know what constipation is. Many people think they are constipated when they are unable to pass their stools for a while. In fact, constipation has another definition. If 72 hours pass and the person cannot defecate, he is constipated. It is not only in this situation that we say that a person is suffering from constipation. Constipation has also occurred if the stool is hard and dry or the number of bowel movements is low. If you need to strain to defecate and you feel that the act of defecation has not been completed, you are also constipated.
Constipation alone can cause headaches, nausea and bloating. Bloating itself is an important symptom of constipation. If you are not able to defecate naturally and you also have these symptoms, you should immediately change your diet and include the necessary ingredients in it. Don’t forget to consult a nutritionist about your proper diet.
Why do we get constipated during a weight loss diet?
To solve any problem, it is better to know it first. In order to improve and prevent constipation during the weight loss diet, we must first know the causes of it. One of the causes of constipation during weight loss is changing eating habits. The time of eating food and its amount changes during the weight loss diet. Usually, the amount of food that is eaten during the day is less in the diet than before. This decrease in food causes a decrease in bowel movements and causes constipation.
Some people are more prone to constipation during dieting. One group is those who have a history of constipation. Those who have been struggling with this problem for years will relapse with the slightest provocation. The other category is those with diabetes. Changes in blood sugar can cause constipation. In the diet, blood sugar rises and falls, so people with diabetes are more likely to suffer from constipation and should follow a diet under the supervision of a doctor. The other category is those who have hypothyroidism. Hypothyroidism causes the intestines to move less and as a result, the person cannot perform the elimination process well. Patients with hypothyroidism should also eat a more fiber-rich diet than others.
Constipation Relief and Prevention during dieting
With the knowledge that you will become constipated by eating less in a slimming diet and problems such as diabetes or thyroid, it is better to observe some points from the beginning of the diet. Try to include enough fiber in your diet. An adult should consume 30 grams of fiber per day. Eat salad and vegetables with your meal. Avoid eating spicy foods. Use fruits in your diet snacks. Keep in mind that fruit juice has no fiber and only contains water and sugar. Drink enough water and use whole grain bread and rice.
The effect of constipation on obesity and slimming
As we mentioned before, constipation is the mother of diseases. This disease also affects your weight loss process. Constipation lowers the metabolism. This makes your body burn fewer calories. Burning fewer calories means that no matter how little you eat, some of it will be stored in your body. Apart from this, staying of eaten food in the intestines also causes weight gain. Another reason constipation causes weight gain is that it traps water in the body. Retention of water in the body causes increase in size and weight gain. Knowing this, as soon as you notice constipation, you should treat it quickly.
Treatment of constipation in diet
Don’t worry if you don’t follow these rules or if you do and still suffer from constipation. You can fix your constipation by following some things and eating some foods. One of the ingredients that is very effective in relieving constipation is plum. Soak and eat seven plums a day. Figs also have anti-constipation properties. A tablespoon of olive oil a day also helps to improve your digestive movements. Massage is one of the other things you can do to improve the functioning of your digestive system. Using oils, massage your abdomen in small clockwise circles. Constipation occurs due to reduced bowel movements.
Exercising also helps a lot to make the stomach work better. Try to exercise at least half an hour a day. The important thing to keep in mind is not to use all the methods together. Excessive use of laxatives can contribute to the development of constipation. Use one method first and do not use other methods if you get results.
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Conclusion
Constipation is a disease known as the mother of diseases. Those who cannot defecate as often as necessary during the day or feel that this work is not done completely, are constipated. By changing eating habits and eating less, the possibility of constipation in the diet increases. People who have a history of constipation or have diabetes or hypothyroidism are more susceptible to it. Constipation itself interferes with weight loss and must be treated. It is better to have enough fiber in your diet so that this problem does not arise at all. However, if you become constipated during your weight loss diet, you can get better with natural laxatives and medications. Abdominal massage and exercising enough are also methods to improve constipation during a slimming diet.
