dont ignore these issues during weight loss

Hello, everyone, I am Codoon Health Panda Coach.

Today, let's talk about some small issues during the fat loss period.

Why do we get constipated during the fat loss period?

Working hard to lose weight, eating quite healthily, but why am I getting constipated as I lose weight? Losing weight is so painful! My weight hasn't dropped much, and now I can't even poop!

 

If you get constipated halfway through your weight loss journey, first you need to confirm whether you meet the medical definition of constipation:[After all, some friends think they are constipated if they don't go to the bathroom for a day] According to the 'Chinese Chronic Constipation Diagnosis and Treatment Guidelines (2013 Edition)', constipation is characterized by reduced bowel movements, hard stools, and/or difficulty in defecation.

Reduced bowel movements mean having fewer than three bowel movements per week.Difficulty in defecation includes straining, hard stools, a sense of incomplete evacuation, prolonged defecation time, and the need for manual assistance. To diagnose chronic constipation, the condition must last for at least six months. If you just haven't had a bowel movement for a day or two, don't scare yourself; it's not yet constipation, and there's room for improvement.

Generally speaking, mild constipation during weight loss can be due to the following reasons:

1. Eating too little

The food we eat is digested and absorbed, and the remaining indigestible residue forms feces. If you drastically reduce your food intake during weight loss, such as by dieting, naturally, you eat less and thus poop less.

2. Excessively low fat intake

Some friends are very 'concerned' about fat during weight loss, eating only boiled vegetables and boiled chicken breast, and avoiding any extra oil or fat. This can lead to overly dry stools. Some folk remedies for constipation, like consuming a large amount of sesame oil at once, actually work because the fat is not completely digested in the intestines and helps lubricate the intestines, aiding in stool passage.

3. Insufficient dietary fiber intake

Some friends eat too little staple food during weight loss, leading to a lack of dietary fiber. Dietary fiber forms the 'skeleton' of human feces and can produce some gas under the action of intestinal bacteria, helping to increase intestinal pressure and push out feces.

 

What to do if you lose your period during fat loss?

While losing weight, your period becomes lighter, delayed, or even stops! Why does weight loss cause the period to disappear? The reason is simple: women need to store more fat than men for reproduction and breastfeeding. When calorie intake is too low or exercise is too intense, the body 'protects' itself by lowering metabolism and shutting down some non-essential functions—your period being one of them.

It's okay if your period stops; pause your exercise and resume your diet, and it will likely return.

How to avoid period problems during weight loss?

1. Do not drastically reduce calories

Total calorie intake should not be consistently below the basal metabolic rate. Drastically reducing calorie intake will make the body feel like it's going through tough times and starving.

2. Do not completely avoid staple foods

Some women completely avoid staple foods during weight loss, which worsens period problems because estrogen secretion is somewhat related to insulin response.

 

What to do if fat loss causes loose skin?

 

Losing weight and ending up with loose skin? And even stretch marks! Why is this happening?Actually, stretch marks during weight loss are quite normal because skin growth is slow. When the fat tissue under the skin shrinks and collapses, the skin surface shows some unpleasant lines. This situation is especially common with some crash diet methods.

How to avoid loose skin during weight loss?

1. Do not lose weight too quickly

A weight loss rate of 4-6 pounds per month is appropriate. Rapid weight loss causes more severe fat collapse under the skin, naturally increasing the likelihood of stretch marks.

2. Ensure adequate intake of high-quality protein

The skin surface needs a certain amount of collagen to act as a framework. Some people use improper dieting methods, such as not eating meat, eggs, or dairy, leading to low protein intake, which increases the likelihood of loose skin.