Does Pooping Help You Lose Weight?

Pooping doesn't help you lose weight, apart from a drop in the scale you might notice after a large bowel movement. Although you may feel lighter and less bloated after having a bowel movement, it's not because you've lost body weight. Weight loss happens when you burn more calories than you consume.

This article will discuss whether pooping leads to weight loss and how many calories a bowel movement can burn. It will also discuss the best way to lose weight and keep it off.

How Much Does Poop Weigh?

How much poop weighs—and how much the scale will drop after a bowel movement—depends on the frequency of your bowel movements. Studies suggest that the average healthy person poops 1.2 times within 24 hours.

Other factors that play a role in the frequency and weight of stool include:

• Diet
• Fiber intake
• Body size
• Water intake

The types of food you eat and your meal frequency can also affect the weight of your stool. For example, studies show that high-fiber diets can provide more bulk to the stool, leading to heavier bowel movements.

People with obesity or overweight status are also at more risk for abnormal bowel patterns and diarrhea, which can affect stool weight.

Do You Burn Calories While Pooping?

Technically, yes. Your body constantly burns calories in order to perform essential daily functions. This includes breathing, eating, regulating body temperature, and performing sedentary activities like reading. During a bowel movement, your body continues to burn calories as you sit on the toilet.

Experts believe we burn an average of 40–55 calories per hour while we sleep and slightly more while watching TV or sitting up.

However, the exact amount of calories you burn depends on your body size. For example, a 170-pound person may burn around 139 calories while sitting for an hour.

If you are straining when using the bathroom, there is a chance that you will burn a small number of extra calories. However, you should avoid straining during bowel movements because it can cause hemorrhoids and signal constipation.

Pooping and Weight Loss

The amount of weight a person loses after a bowel movement differs for every individual. However, it is usually insignificant and temporary.

Digestion begins in the mouth and ends in the small intestine, where nutrients and calories are absorbed. The waste products of digestion pass through the large intestine and out of your body through the stool. By the time stool passes, the calories and nutrients have already been absorbed by your body.

What's more, poop is primarily made up of water. An estimated 75% of stool volume is water. While the scale may drop after a large poop, it's going to be mostly water loss.

Best Ways to Lose Weight

The best way to lose weight is to consume fewer calories than your body burns each day. While healthy bowel habits are important for your overall health, exercise and diet modifications are the key to weight loss.

If you're overweight and looking to lose weight, consider reducing your daily calorie intake. As a general rule of thumb, it takes a deficit of approximately 3,500 calories to lose 1 pound.

If you reduce your calorie intake by around 500 calories per day to start, you can achieve a slow, sustainable weight loss of about one pound per week.

This can be done through diet and exercise. For example, if you exercise for 30 minutes each day and burn 250 calories, you'll need to cut an additional 250 calories from your daily food intake to achieve a weight loss of one pound per week.

To maintain optimal health during your weight loss, it's important to avoid processed foods and consume enough fiber, and eat a wide variety of whole, nutrient-dense foods. A recent study found that people who eat a high-fiber diet consisting of around 25 grams of fiber each day are more likely to experience long-term weight loss.

High-fiber diets also promote regular bowel movements to help you feel less bloated.

Examples of foods that are high in fiber include:

• Beans
• Lentils
• Broccoli
• Berries
• Pears
• Apples
• Green peas
• Whole-wheat spaghetti
  

Summary

The body is continuously processing food and eliminating waste, leading to temporary weight fluctuations. If you notice a drop in weight after a bowel movement, it's most likely short-term.

While it's essential to have regular bowel movements to maintain overall health, it is not a way to lose weight. Eating a high-fiber, nutrient-rich diet and exercising regularly can promote weight loss and healthy bowel movements.

A Word from Verywell

Losing weight is a complex process that takes time. Eating too few calories can lead to irregular bowel movements and hinder your weight loss efforts. It's important to give yourself grace throughout the process and take things one day at a time.

Incorporating regular physical activity and a well-balanced, high-fiber diet can help you lose weight. For additional help losing weight, visit a registered dietitian who can create an individual food plan tailored to your needs.