Do you experience digestive irregularity whenever you are trying to slim down, as well as whenever you are following certain diets that cause you to restrict certain foods that you would otherwise eat every day? Well, rest assured that there are several ways that you can stay regular during weight loss, and a few tips are listed below to help you get started.
4 Ways to Stay Regular During Weight Loss
Don’t Go Overboard with the Protein Intake
You might have heard about the benefits of eating more protein and fewer carbs if you have been struggling to lose weight. Despite the benefits that you can enjoy from this type of diet, however, it is also a way of eating that could contribute to uncomfortable constipation. The best way to counter these negative effects is by consuming plenty of foods that are packed with fiber every day.
Aim to get around 25 grams of fiber per day if you tend to get constipated. The fiber will help you stay regular during weight loss because it could help bulk up your stool and move waste through your digestive tract. Therefore, even when you are focused on protein, enjoy meals that contain whole grains, veggies, and fruits.
Chickpeas, lentils, and beans are great because they provide both fiber and protein. Low-carb options include leafy green veggies, cucumbers, zucchini, squash, broccoli, green peppers, asparagus, nuts, and seeds. Furthermore, when it comes to fruits, choose those that have plenty of skin, such as berries instead of watermelon. So there really are plenty of delicious options.
Eat More Plants
There’s a reason why vegetarians and vegans have regular, more comfortable bowel movements: they eat plenty of plants. Plus, according to experts, reducing or eliminating meat consumption could help you get, and stay, regular. On top of that, eliminating dairy could help reduce the amount of gas that you contend with, as well as help increase the number of times that you have a bowel movement (great news for those who get constipated a lot). That said, to stay regular during weight loss, consider eating more like a vegetarian or vegan to see if that will help make a difference in the bathroom and on the scale.
Drink More Fluids
Another way to stay regular during weight loss is by drinking plenty of fluids, as they could also help keep food moving through your digestive tract with greater ease. Drinking several glasses of water every day is one way to get the fluid that you need for digestive health. Because everyone is different, though, you might need more water than your friend, so it might take some trial and error until you figure out just how many glasses of water will help keep you regular. Beyond that, however, you could also get fluid from foods that are naturally high in water, such as veggies, fruits, and soups.
Get More Exercise
If you are only trying to lose weight by dieting and restricting what you are eating every day, consider adding some exercise to your routine. Moreover, if you are already exercising but you are still experiencing constipation, consider adding more exercise to your weekly routine. That’s because exercise is another important step that you can take to stay regular during weight loss. To start, you can aim to get at least 150 minutes of moderate intensity exercise in every week. Of course, exercising more could also help you shed those extra pounds with greater ease, so it really is a win-win!
It is very important to know how to stay regular during weight loss because, without a healthy digestive tract, your overall health could suffer. So keep the tips above in mind, regardless of what strategy you are using to slim down and get in shape.