Thread: Can't lose weight and constipated

I decided to lose some weight before lifting to get lean and toned, and while the first few days it seemed to be working somewhat (noticed a flatter belly), I've been having constipation issues that seems to have gotten much worse in the recent weeks. I've been on a calorie deficit of more than 500, although I don't exactly measure.

My weight isn't going down, and it seems like my belly is protruding more and more as days go by, especially my upper stomach. I'm gaining more chest fat as well. I'm very constipated, and I'm very sure that my belly isn't getting any flatter because of the constipation. I poop every morning, but it's not a lot (about 1 soft medium log broken up), when I used to poop 2-3 times daily. I know there is a lot of poop left in there because I can feel it when I push, and I always have the feeling of incomplete evacuation. I also get very bloated whenever I eat anything. It feels like if I were to poop all this out, I would lose over 20 lbs and my stomach would become flat.

I've tried eating all bran cereal for breakfast and drink a lot of water throughout the day, but that doesn't seem to help. I'm losing motivation and hope in losing weight.

Has anyone else experienced this? Are there any laxatives I can take to clear it all out?

P.S: I'm currently hovering around 147 lbs, aiming for 120 before I start lifting.

Originally Posted by JasonSPVN96

P.S: I'm currently hovering around 147 lbs, aiming for 120 before I start lifting.

Are you a 4 foot tall girl?

"Waiting" to lose weight before starting to lift is a mistake, too.

Trust the process bro. And do some exercise before getting into lifting lest it be pushups, pull-ups, abs or cycling jogging or swimming. Trust me you don’t wanna drop the weight thinking you will look toned and then look like a skinny bitch

As for your constipation I get it too towards the end of the day. Just eat them fruits and veggies and you’ll be good

Originally Posted by CommitmentRulz

Are you a 4 foot tall girl?

"Waiting" to lose weight before starting to lift is a mistake, too.

No haha, 5'7 male. I'm just quite fat right now, and I was trying to slim down before lifting.

Should I start lifting now? I was thinking I lose my chest and belly fat first to make it as flat as possible then start weight training to look toned. But as I've mentioned, I'm constipated and despite me eating at a deficit I'm not losing any weight. In fact, it looks like I'm gaining weight, as my belly is protruding more. I can't help but think this has to do with constipation, and all that is poop weight, as tmi as that is.

Originally Posted by xsquid99

You don't notice weight loss after just a few days, it usually takes several weeks before changes are evident in the mirror. You may have less stomach bloating due to dietary changes, but no actual fat loss will be present after just a few days.



You need to ensure you're getting enough fiber in your diet. Also, if you're not measuring then you have no idea that you're in a calorie deficit of 500. The only indication of a 500 calorie a day deficit would be the loss of about 1 lb over a 1 week span.



Unlikely that you're gaining chest fat if the scale isn't going up considerably. Like I said above something in your diet might be causing bloating and lack of bowel movements may indicate a lack of fiber in your diet. Try other sources of fiber like barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.



You absolutely, 100% without a doubt, should not be waiting to start a strength training program. Being in a calorie deficit without strength training can result in muscle loss, and that can take a LONG TIME to get back. Thats basically the bodybuilding equivalent of starting a marathon from 1 mile behind the starting gate.

I'll introduce some more fiber to my diet. I guess that all bran cereal and fruits in the morning isn't quite enough. What is your take on fiber supplements like physillum husk?
I mentioned waiting before lifting because I'm quite fat atm and wanted to lose some of it before strength training. I guess I'll start now then instead of waiting! While keeping my diet in check as well of course.

Are you also waiting until you start losing weight before you actually go in a cal deficit? Track your calories and track them accurately.

If you're not losing weight, you're not in a deficit.

Coffee!!!

Veggies!


I lose my appetite because of this thread

Less planning and tracking of bowel movement process and excrement, more planning and tracking of nutrition and calories.

Originally Posted by air2fakie

Are you also waiting until you start losing weight before you actually go in a cal deficit? Track your calories and track them accurately.

If you're not losing weight, you're not in a deficit.

The meals I eat are sort of difficult to accurately measure, because I eat rice with some type of soup/stew with meat and veggies on the side (I'm Asian). But I decreased the amount I eat quite a lot, practically halving everything, and usually by bedtime I get hungry but I just down a water to combat that.
I'll definitely try and measuring it though, I may be consuming more calories than I think.

Though I gotta ask, is there a thing where on a deficit, you get constipated, and you stop losing weight or gain because of it? By gain I don't mean just by scale, I mean like noticeably you see yourself fatter.

Originally Posted by snailsrus

Coffee!!!

Veggies!


I lose my appetite because of this thread

I'm sorry man, I should've put a warning on it lol.
You know, actually you've made me realize something. I did quit my morning coffees since the deficit. Maybe I'll bring it back starting tomorrow morning.

Originally Posted by GetFlackedFoo

Trust the process bro. And do some exercise before getting into lifting lest it be pushups, pull-ups, abs or cycling jogging or swimming. Trust me you don’t wanna drop the weight thinking you will look toned and then look like a skinny bitch

I'll start weight training right away. I've actually been really excited to work out, and wanted the fat loss part to be as quick as possible so I can get into lifting. My perception of "looking toned" and how to get there was way off.

Thanks guys for all your replies. I'll add more fiber to my diet, and start weight training. I've never been constipated my whole life so I was freaking out and convinced myself I wasn't losing any weight because of it.

Originally Posted by JasonSPVN96

The meals I eat are sort of difficult to accurately measure, because I eat rice with some type of soup/stew with meat and veggies on the side (I'm Asian). But I decreased the amount I eat quite a lot, practically halving everything, and usually by bedtime I get hungry but I just down a water to combat that.
I'll definitely try and measuring it though, I may be consuming more calories than I think.

You certainly don't have to track cals (I don't), but if you keep saying you're on a 500 cal deficit and you're not losing weight then you need to nail down your intake more accurately. Do your best or adjust to eat less food in general if you can't.

Originally Posted by JasonSPVN96

Though I gotta ask, is there a thing where on a deficit, you get constipated, and you stop losing weight or gain because of it? By gain I don't mean just by scale, I mean like noticeably you see yourself fatter.

Constipation is a result of what you eat, or certain health issues. You can certainly look bloated at certain points in time but you shouldn't regularly look fatter on a cut. If you really feel you have 20 lbs of stool stuck in your body, you should see a doctor - wasn't sure if that was a dramatic exaggeration or not.