Constipation can significantly impact weight loss. We can address constipation during weight loss by eating more high-fiber foods, exercising, going to bed early and waking up early, drinking plenty of water, massaging the abdomen, and performing Kegel exercises.
1. Eat more high-fiber foods
Foods high in fiber, such as whole grains, vegetables, fruits, and soy products, are most effective in promoting intestinal peristalsis and increasing digestive function. Among them, sweet potatoes, bananas, black fungus, leeks, oats, and seaweed are the best.
2. Exercise
The health benefits of exercise are undeniable, and it also greatly contributes to improved digestion and increased gastrointestinal motility. Regular weekly exercise not only promotes fat burning but also effectively improves constipation.
3. Go to bed early and get up early
The large intestine detoxifies between 5:00 and 7:00 every morning. Regular bowel movements during this time can reduce the occurrence of constipation.
4. Drink plenty of water
Drinking plenty of water can speed up metabolism and eliminate toxins from the body. Drink two glasses of water or a glass of honey water on an empty stomach every morning, and don't forget to keep a glass of water on your table at other times of the day.
5. Massage the abdomen
Place your hands on your abdomen and massage in a clockwise direction 200 times a day to promote intestinal peristalsis.
6. Kegel exercises
Sit on the edge of a stool, not fully seated; when lying on your back, slightly raise your hips off the bed. Relax your whole body and focus your attention on the perineum. Contract the muscles of your abdomen, buttocks, and pelvic floor, tightening and relaxing them with your breath. Inhale as you contract and lift, exhale as you relax. Perform this 20-30 times daily after bowel movements, upon waking, or before bedtime, for 30 consecutive days, followed by a 7-day rest before resuming. This helps strengthen or promote the recovery of the levator ani and sphincter muscles, as well as promote blood circulation around the anus and prevent stagnation.
By mastering these methods, you can easily prevent constipation during your weight loss journey.
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