I am 34, overweight since I was 7, (when we came to live in punjab: D), I am at present 182 cm, 109 kg. Although I have lost weight many times, even upto 20 kgs in a season but I gain that weight again once the exercise routine gets discontinued for one reason or the other. I have severe constipation which recently doesn't get rectified even after I include exercise in my routine. My question is what can I do with my diet or is there any other method to rectify my constipation? Thank you.

Dt. Shraddha SahuDietitian/Nutritionist2yrs exp

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Hi, you should go for brisk walk in the morning and evening. Do regular exercise atleast 15-20 minutes. Take lukewarm water with lemon in the morning. Take salad before meals. Drink more water in a day. Don't take rice at night. Avoid junk food and oily food. You must take fibre rich diet for constipation. Take small and frequent meals. 

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Dt. Shabnam YeasminDietitian/Nutritionist3yrs exp

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O Prevent Constipation: Certain foods and drinks, and the proper amount of exercise can help alleviate the symptoms of constipation. Foods and drinks: Eat high-fiber foods such as raisins, raw vegetables, salads, bran cereals, whole-grain bread and fresh fruit. Eat prunes or figs. Eat oatmeal, applesauce, legumes (dried beans) and barley, to soften the stool. Flax meal can be purchased already ground. Or, you can buy the seeds and grind them yourself. Flax meal is a good source of natural fiber and health-promoting Omega-3 fatty acids. It can be stirred into or sprinkled on foods. Drink plenty of liquids?at least eight glasses a day. Water and herbal tea are best. Juices are not recommended, nor are caffeinated drinks, as your body can become dependent on these in the long run. Drink several cups of warm-to-hot liquid in the morning. Herbal teas or water work well. Exercise: Do daily exercise, like a brisk half-hour walk. Visit the toilet for 15 minutes in the morning, even if you are unable to have a bowel movement. This relaxes and stimulates your digestive system. Sit quietly for 15 minutes after eating a meal to aid in digestion. 

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