No you didn't hear me fart...BOGUSANNIE NEVER does that...at work anyway!
So....yup, I am going here...I am going to talk about something none of us like to talk about, however I am sure we all privately want to know..."Does anyone else go through this? What should I be doing?"
Some of you may have noticed that since your lifestyle change / diet change, your bowel movements have changed, and if not...give it time.
I think it's kinda like when you change your dog's diet....for those of you who have dogs...they either get constipated or get the runs. WHY? because you changed things up!
Our bodies get so used to the same thing day after day that when we stop that and change it up, our system says..."Hey...WTF??" Loosely paraphrased I am sure!
Anywhoooo....when we are in weight loss mode, we trend to take in less calories, and typically we omit the fats and oils and the bulk that we used to eat. Thus not producing the same type of BM.
There are many contributing factors to constipation while dieting:
Not drinking enough WATER;
Not eating enough FIBER;
The obvious CHANGE in what we eat;
Followed by not having a BALANCED diet;
Eating lots of DAIRY;
Not MOVING enough;
Not have a specific 'POTTY' TIME;
Now that we all know WHAT contributes to our nasty BM issue...what the hell can we do to get back on the road to regularity?
Well...back to the dog analogy....my dogs potty anywhere between 3 and 20 minutes after eating. They also potty after vigorous play time.
SOOOOO....get moving more people!!! And I don't mean just at your scheduled cardio or workout times...during the day, walk a bit...stretch....you know the drill.
I have to laugh, when I was running lots I almost ALWAYS had to go half way through my run, may did that wear thin!
Schedule 'potty time' to get your body used to when you want it to go.
Increase that daily fiber intake...on average adults should take in 20-35grams of fiber but most Americans only take in on average 15grams. And you know...bran isn't the only source of fiber...I recently discovered that just 1 cup of raspberries has 8 grams of fiber! YUM!!! There are lots of yummy ways to get that fiber in, it certainly doesn't have to be bran and prunes!
Drink LOTS of water to keep your colon hydrated. If you aren't hydrated your body takes water from wherever it can. Guess what? your poop and colon are first on it's hit list.
Balance your diet, don't eat too much dairy, it's a common cause of constipation, as are too many bananas or too much rice or too many carbs in general.
Try to get in your healthy fatty oils...you know the ones...those yummy Omegas...I say 'yummy' with sarcasm...
I have started adding a tablespoon of flax seed oil to my morning shake...and while I'm on the subject....
BREAKFAST....don't skip it...it gets the juices flowin' if ya know what I mean!?
Eat slower, and preferably on a routine schedule...our bodies like that.
As well, for those who have been eating clean it's usually a real good idea to do a Detox...because it gets those extra toxins out of your colon, liver, kidneys, etc...helping your weight loss even further.
Hope this helps some of you out...
Happy Poopin' Sparkers!!