Do you ever wonder whether pooping will actually make a difference in your weight? Well, it actually can, but only a bit. Mitzi Dulan, R.D., author of The Pinterest Diet says, “It’s actually fairly simple.” and “Depending on your size and how regular you are, your poop can vary from one to four pounds. It’s likely to be on the higher end if you haven’t pooped for a few days.” While you see your weight on the higher end when you’re backed up and then go down after you’ve relieved yourself, your weight won’t be affected drastically.
It’s quite possible that if you go after you’ve been constipated for a few days that you’ll think you’ve dropped a lot of weight. “Pooping can reduce bloating and help you feel more comfortable in your jeans so you feel smaller overall,” says Dulan. Actually, that great feeling has more to do with de-bloating than losing body mass. You shouldn’t be declaring your new weight after that poop. Dulan suggests weighing yourself in the morning at about the same time each day, when you’re not wearing any clothing. “If you have to go to the bathroom, go ahead because it will lower the scale a little bit,” she says. “But if you don’t need to poop, don’t sit on the toilet trying to go so you weigh less. It won’t be a substantial difference.”
“Eating a diet that’s higher in fiber causes you to be more regular, and it can also help you lose weight,” says Brigitte Zeitlin, M.P.H., R.D., a nutritionist at B Nutritious. So, even though there’s little connection between pooping and weight loss there is something to make a positive connection about–when you eat a good amount of fiber throughout the day it aids in pushing food through your system and avoiding constipation. “It actually stimulates your GI tract to promote movement,” says Zeitlin. Also, a diet high in fiber may help ward off some cancers, especially colon, and help reduce cholesterol and regulate your blood sugar.
Fiber is an excellent nutrient to fill you up! “Fiber is found in three things: fruits, vegetables, and whole grain,” says Zeitlin. “If you’re incorporating fiber at every meal and snack, you’re making sure you’re eating one of these fabulous foods that promote weight loss and a healthy lifestyle. In addition, you’re probably removing other things that aren’t as great [from your diet].”
Zeitlin’s recommendation is for women to aim for 25 to 30 grams of fiber daily. She recommends a cup of food high in fiber for breakfast…a cup of berries with Greek yogurt, for example. Greek yogurt is high in probiotics, which “promote healthy GI bacteria to help move things along,” says Zeitlin. Two fistfuls of veggies at lunch and dinner to keep your digestive system and weight as regular as possible, is also suggested.