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Gaining weight every month
“I have slow digestion, frequent constipation, and a slow metabolism, which is causing easy weight gain. Can you suggest a diet plan to improve metabolism, manage constipation, and support weight loss?”
Answers (15)
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A detailed analysis is required to know about your body's metabolism. Where you are lacking and which factor is hindering.
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you can book an appointment for the personalized gene bases diet plan
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You need a personalised protocol to strengthen your gut and work in your metabolism. Kindly reach out and book an appointment on Practo, I will help you out
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Firstly, I would like to know the routine of your day.
1. At what time are you having each meal?
2. What time do you wake up every day?
3. What is your normal time for bowel movement?
4. How well do you sleep?
5. What is stress level?
A proper diet plan and stress management would be useful to cure constipation.
Next Steps
1. Add Fibre into your diet- 1 bowl Raw veggies / mixed sprout salad before lunch and dinner (depending on the tolerance level)
2. Include fruits (depends on health conditions)
3. Drink lots of water (10-12 glasses) (depending on the condition)
4. Gradual increase in physical activity (brisk walk to high intensity exercises) would be great to combat constipation and help to reduce weight
Health Tips
It would be advisable to consult a dietician
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U need to connect for diet consultation
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Hello,
A detailed analysis is needed to check your lifestyle habits with your dietary habits. For a better treatment kindly book your appointment on practo.
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Boil 1 inch of cinnamon in water and drink one hr before sleep , include green tea in morning, for detailed discussion book appointment
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Experiencing slow metabolism, frequent constipation and associated weight gain , lifestyle and dietary changes are key to managing these interconnected issues
The primary strategies focuses on increasing fiber , and fluids intake , regular physical activity, prioritise sleep , and managing stress
Dietary Management for Constipation and Metabolism
1. Increase fiber Gradully
Includes plenty of fruits ( apple with skin , pear, berries, prunes ) , vegetables ( spinach , carrots , broccoli, legumes ), and whole grains ( oats, brown rice, whole wheat bread )
2. Stay well hydrated
Drink at least 8-10 glasses of water daily help the fiber work effectively is softening stools and aiding passage. Warm liquids, especially in the morning, can help kick start digestion
3. Protein:
Protein has a high thermic effect, meaning your body burns more calories digesting it than it dose for carbs or fats . It also helps build muscle
4. Includes probiotics and prebiotics
Fermented foods like yogurt, kefir and sauerkraut contain beneficial bacteria that support a healthy gut microbiome
Prebiotic like bananas, garlic and onions feed these good bacteria.
5. Ear regular, balanced meals
Avoid skipping meals as this can cause your body to go into conservation mode and slow your metabolism
Lifestyle Modification
Exercise stimulates the muscle in your intestines which help move food and waste through your colon quickly
Aerobic exercise and strength training
Aim 7-9 hours quality sleep per night . Lack of sleep disturb hormones that regulate appetite and energy use , which can lead to weight gain and affect metabolism
Manage stress
Engage in stress reducing activity like meditation, deep breathing exercise and yoga
Routine
Try to set regular time to each day bowel movements, ideally after meals , to train your body for regularity
Listen your bodies signals and do not ignore the urge to use bathroom
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Slow digestion, frequent constipation, and easy weight gain are often interconnected and usually reflect low fibre quality, poor gut motility, irregular meal patterns, and low metabolic activity.
- Include complex carbohydrates, fruits, and vegetables to increase fibre intake.
- Focus more on soluble fibre and avoid suddenly increasing raw or very coarse fibre, as this may worsen bloating and constipation.
- Including small amounts of healthy fats helps with stool lubrication and supports hormonal balance, which indirectly improves metabolism.
- Include dals, legumes, curd, eggs, fish, tofu, or lean meat to improve metabolic rate and prevent fat gain.
- Drink 8–10 glasses of water, and maintain regular meal timings to stimulate digestion.
- Include probiotic foods like curd or buttermilk. Limit refined foods, excess sugar, and fried snacks.
- Combine brisk walking/cardio with strength training to boost metabolism.
Next Steps
If you require a personalized diet plan which will help you improve your digestion and manage weight effectively then do reach out to us.
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Please ask me directly for personalized diet plan for you.
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Please consult on app personally regarding diet as per constitution, medical details- lifestyle and dietary changes needed
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Hi,
Please complete the health check-up first. This is a journey and it will take time—following a gut-friendly diet tailored to your condition is essential.
For further details, kindly book an appointment.
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Good evening pls connect through practo app directly.
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Please get your blood work done
Then we can connect over consultation to help you better
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
You should know the root cause
Slow metabolism can be a reason. Also it may be due to dysfunctioning of constitution (vata/pita/kapha). Better to go for complete analysis first and go accordingly.
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Ms. Mini Thomas
Dietitian/Nutritionist
21 yrs exp
Chennai
Hello
First of all take annual health check up. Based on that we can give you a customized diet plan
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.