Weight Loss Support - Problems with being regular/being somewhat constipated..TMI




Runnergirl00
07-04-2013, 10:23 AM
So I've spent the last month revamping my lifestyle and diet, trying to eat more or less clean and basically making 75% of what I eat fruits and veggies. I've also lowered my carbs a lot and I cut out white rice and breads. But for breakfast I still have steel-cut oatmeal and maybe a slice of whole grain bread.

But I noticed that I don't do number 2 very often anymore--I think once I went like 4 days without going and by that time I did feel a bit uncomfortable. Anyways, I'm finding that I go on average every 3 days whereas before I went everyday or every other day.

Is this normal or does this happen to you? Is it a consequence of me eating less and exercising more? I drink about 7-8 glasses worth of water a day and eat 2-3 servings of fruit along with about 2-3 servings of vegetables so I didn't think I needed much more fiber than that.

:?:


josie4
07-04-2013, 10:33 AM
I changed my eating habits at the end of March and I am still having problems with this. I eat whatever I want, just in moderation. I go every few days, occasionally I'll go a couple days in a row and always feel better. I haven't figured out a solution, but I can sympathize!

GlamourGirl827
07-04-2013, 11:14 AM
Exercise will actually help constipation. I don't know what your eating habits were before, or how much you were eating, or what and how much you eat now, but if you have cut your intake considerably, then you may go less, less in less out.

Sounds like you already know about food source of fiber, fruits, whole grains, veggies, and that you are eating them. You can try adding in say a glass of prune juice in the morning, and see if that helps.

Like I said, exercise will help. I can tell you run 5-6 miles in the morning, and you will go! There are topics about htis on a lot of running forums, especially for those that do long distance running.

A hot cup of coffee with breakfast can help too.

And you can always pick up like an over the counter fiber pill, they even have chewables now. I wouldn't go to a laxitive at this point. Stick with trying to increase your fiber, even if through a supplement. You should aim for about 35 grams of fiber a day, but everyone is different and you may find a little less or more does the trick.
Hope this helps!


punkrocksong
07-04-2013, 11:28 AM
I have problems with this too...I'll have a week where I go every morning like clock work and then the next week I'll go two, three, four days without going. I take a fiber pill and try to add more fiber in my diet and that usually does help.

I'll still take this over the exact opposite problem I was having when I ate processed foods and fast food all week long.

Runnergirl00
07-04-2013, 04:14 PM
@glamourgirl827 lol I actually drink a good amount of coffee almost daily--2-3 cups.

Running definitely does help, but the heat has been pretty intense where I live lately so I can't bring myself to run 5 miles everyday. I usually try to run 4-5 miles at least twice a week along with other cardio workouts (i.e. bike, elliptical) and some weight training.

I think I'll try to get in another serving of fruit each day and see if that helps and buy some fiber chews if this continues

Elladorine
07-04-2013, 04:16 PM
Once I started having issues, I began to add about 4 oz. of prune juice to my morning smoothies . . . it does the trick for me. ;)

MAK247
07-04-2013, 06:28 PM
I have no real advice, but I'm in the same slow moving boat. lol If I get to the point of being uncomfortable I will take miralax but try to avoid that. I try to eat a lot of high fiber foods, but that doesn't seem to make a huge difference. I am going to have to try the prune juice. :)

annieway
07-05-2013, 12:17 PM
I had the exact same problem while on plan up until recently. I tried everything. I was eating lots of fiber (a little fruit, tons of veggies, occasional oatmeal, fiber supplements, etc.). The ONLY thing that has worked for me, and I only discovered this about a month ago, is having a bowl of Bran Flakes in the morning for breakfast. You can get them without the raisins - I don't need the extra sugar from the raisins. I hadn't tried this earlier because I've been staying away from carbs as much as possible but they work, and I don't get too much of a blood sugar crash from the carbs, probably due to all the fiber.

time2lose
07-05-2013, 02:07 PM
I have had this problem too and I find that it means that I am not getting enough of one of these things:

1 - fiber
2 - exercise
3 - oil

Lately the problem seems to be the lack of healthy oil. My doctor recommended that I add one tablespoon of coconut oil to my morning coffee. It sounded gross to me but when I tried it, it worked.