During weight loss, I ate intestinal peristalsis and food rich in dietary fiber every day, and defecated quickly. There are three things in life that are most painful: I can't eat, I can't sleep and I can't defecate. Squatting on the toilet can't be pulled out. For people with constipation, what they really want is to defecate smoothly. In fact, the occurrence of constipation is closely related to living habits and eating habits. Therefore, defecation every day is also a process of removing intestinal garbage, waste and toxins. If the intestines are smooth, the body is healthier and the constitution is good. During weight loss, food intake decreases, especially carbohydrates decrease, and the digestive tract is prone to a state of insufficient cellulose. In addition, the reduction of water in the body caused by a lot of exercise is easy to cause decreased defecation and constipation. This problem also plagues many people who are losing weight.

Eating dairy products every day and drinking plenty of water during weight loss can promote defecation. You can eat more dairy products during weight loss: you can drink yogurt appropriately, which is also particularly helpful for defecation, but it is best to choose sugar-free low-fat yogurt during weight loss. Meat: generally, you can eat chicken breast, beef, chickens, ducks and geese. Generally, water can effectively soften the stool and make it excreted normally. If the intake of water is too small, the large intestine absorbs water from the feces, and the stool is dry, so it will be difficult to defecate. You can take a cup of celery yogurt juice on an empty stomach every morning and evening, and choose three celery and a cup of yogurt to eat on an empty stomach. This can effectively relieve constipation and promote defecation by eating on an empty stomach for three days in the morning, noon and evening.

If you want to lose weight, you can have a quick bowel movement every day, and you can eat miscellaneous grains. During the period of losing weight, you should eat more miscellaneous grains and miscellaneous grains, especially oats, which are rough, not ready to eat, but heated. Because the outside was removed, only the embryonic part was left. The removed part happens to be rich in dietary fiber. I cook a small bowl with milk oats for breakfast in the morning. The effect is obvious. The defecation was smooth the next morning. Besides oats, pumpkins and sweet potatoes are also good choices. In order to lose weight, I didn't eat rice and changed to miscellaneous grains. Beans, properly eating soybeans can relieve constipation symptoms. It is said that bean products contain a lot of vitamin B 1, which can affect nerve conduction and promote intestinal movement. Cook some soybean milk in the morning, and then drink 1-2 cups a day (without sugar). In fact, in addition to relieving constipation, soybeans also help to lose weight. Because soybean is rich in plant protein, calcium and low in calories, eating a little can keep you healthy. Vegetable salad, I found that it is easy to be constipated when eating normal food (fried rice), but if I change Chinese food or dinner to vegetable salad, I will basically defecate the next day. Our daily diet includes fine starchy foods such as rice, or the intake and quantity of meat and vegetables are relatively small. Vegetable salad can perfectly solve this problem and supplement a variety of dietary fibers at one time. Moreover, I think raw food has better effect and less nutrient loss.