Hello, I am facing constipation and weight gain , and sleepless nights problem . I am working woman 9 to 5 sitting job

Sakshi Jain

9 months ago

Hello, I am facing constipation and weight gain , and sleepless nights problem . I am working woman 9 to 5 sitting job

Happy Tummy Expert

9 months ago

Dear Sakshi Jain, Thank you for the question

Constipation can be due to inadequate fiber and water intake, it may also be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition which requires medical attention.

Some other causes that can lead to constipation include neglecting urge to defecate, irregular meals, excess stress etc. For further diagnosis and assistance kindly contact your specialized health care professional.

The Recommended Daily Allowance (RDA) of fiber for Female is 25g per day

Here are a few tips to help manage constipation

Include adequate amount of fiber to your daily balanced diet. Some of the good sources of fiber include Whole grains, multigrain, millets, Psyllium, fruits such as apples, banana, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc.
An intake of at least 2 litres of water per day.
A glass of hot water, preferably taken with lemon juice taken early in the morning, stimulates gastro colic reflex and helps ease constipation.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
These apps will also help you to track your hydration & sleep patterns which also impact your weight.
Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

General Dietary Guidelines for weight loss and general digestive health that can be considered:

Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
Do not skip your meals. Have small quantity of meals at regular intervals.
Choose healthy snacking options in between your meals.
Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
Avoid large, heavy meals, and practice portion guidance.
Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, nuts & seeds etc., are a good source of fiber.
Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
Carbonated and alcoholic beverages to be limited or preferably avoided.
Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
Avoid lying down immediately after your meal consumption
Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
Try to follow a good sleep regimen in terms of both quantity and quality.

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

The quality of sleep has an enormous impact on daily life since poor or disordered sleep can affect your work, concentration, and the ability to interact with others. During sleep, both physical and mental restoration take place, allowing you to feel fresh and alert in the morning.

Poor sleep can be caused due to sedentary lifestyle, dietary factors, environmental factors, stress, and/or any underlying health condition which may require further medical assistance. We suggest you to please contact a specialized health care professional for further diagnosis and management.

Here are few tips for Sleep management

Balanced diet is largely made up of a variety of vegetables and fruits is able to provide the recommended daily intake of vitamins and nutrients, contributing to better sleep while promoting a healthy weight.
Have your last meal at least 2-3 hours before sleep time.
Prior to going to bed avoid/limit the intake of caffeinated beverages and foods such as tea, coffee, or Chocolate as they are a neurologic stimulant, which may lower the need to sleep and produces sleep disruption
Foods containing tryptophan which is an amino acid is linked to a number of sleep-promoting processes in the brain. Foods with tryptophan include milk, bananas, oats, etc. While tryptophan alone may not always cause sleepiness, its effects are enhanced when eaten with carbohydrates.
Commit to a sleep schedule and avoid screen time, bright light, noises and distractions during bed time.
Physical activity is known to help induce better sleep. Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week