Do You Lose Weight When You Poop? And Do You Poop More When Losing Weight? | (2023)

Do You Lose Weight When You Poop? And Do You Poop More When Losing Weight? | (1)

Here's why you might poop more when you're losing weight — and why the opposite might happen.

Image Credit: Terry Vine/DigitalVision/GettyImages

If you've ever had a bowel movement and felt lighter afterwards, you might wonder: Do you lose weight when you poop?


Here, Niket Sonpal, MD, a New York-based internist and gastroenterologist, answers that question and discusses four big bowel changes you might see during your weight-loss journey.

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First things first, “everyone's bowel movements are different, but a healthy one almost looks like the shape of the colon, is soft and does not cause pain upon exit,” Dr. Sonpal says. For reference, check out the Bristol Stool Chart.

How Much Does Poop Weigh?

Here's an interesting poop fact: Your poop can vary in weight depending on what you eat, your water intake and your body size. Eating high-fiber foods, for example, increases the weight and size of your poop, per the Mayo Clinic.

One September 2015 review in ‌Critical Reviews in Environmental Science and Technology‌ found that healthy adults produce an average of 128 grams (about a quarter pound) of feces per day, but this can range from about 51 to 796 grams (0.1 to 1.75 pounds), based on the individuals studied.

The review also says that the more you poop, the less each bowel movement will weigh.


Do You Lose Weight When You Poop?

You may lose a bit of weight each time you poop, but this is typically just the weight of the poop itself. As noted above, the average bowel movement weighs somewhere around a quarter of a pound, so pooping isn't likely to lead to any noticeable weight loss.

Keep in mind that poop is about 75 percent water, and the other 25 percent is a mix of dead bacteria, indigestible food, cholesterol and other inorganic substances, according to the 2015 review in ​‌Critical Reviews in Environmental Science and Technology‌​. So, no, you don't lose fat when you poop, and pooping does not help you lose weight. (If you're wondering about "fatty stools," those happen when your body can't break down foods high in fat, per the Cleveland Clinic.)


Instead, body fat is "burned" when you take in fewer calories than you expend, and fat leaves your body through your sweat, urine and breath, per the Cleveland Clinic.

(Video) Do you poop more when losing weight?

You burn calories when you poop, just as any bodily movement or function burns calories (read: breathing, eating, etc). There are no good estimates for how ‌many‌ calories pooping burns, but it's likely to be fairly minimal.



What about the flip side: Can constipation cause weight gain? Poop weight varies, as we noted above, so it's possible to see the scale tick up slightly if your bowels are backed up. However, this change is in the realm of normal weight fluctuations and doesn't lead to long-term weight gain. Rather, constipation and weight gain are linked because the common culprits that can lead to constipation — poor diet, poor hydration and lack of exercise — can also lead to weight gain.


4 Ways Your Poop Might Change When You're Losing Weight

1. You Might Poop More Often

Visiting the porcelain throne more often? That's likely due to healthy dietary changes on your weight-loss plan. If you're noshing on more fruits and veggies, you'll reap the benefits of pooping every day.

"Eating more plant-based foods will increase the amount of soluble fiber in the stool," which will become fluffy, softer and easier to pass, Dr. Sonpal says. That's because fiber "causes more distention of the rectum, making you go to the bathroom more frequently," he explains.


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More regular poops can also occur if you're working out more.

"Exercise makes everything in your abdomen compress," Dr. Sonpal says. In other words, "your abdominal muscles are literally promoting you to poop."

Just make sure it's not ‌too‌ frequent — i.e., if you're waking up to poop, you may have underlying bowel conditions.


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2. You May Experience Constipation

Is trying to poop as strenuous as your daily cardio session?

If you're trying to build muscle or stay satiated at meals, you might be introducing more lean proteins into your daily menu. But eating too much of this mighty macro may bind your bum.


Dense proteins — which take longer to digest — can lead to less frequent bathroom trips and constipation, Dr. Sonpal says. The result: Your stools may become hard, chunky and feel uncomfortable on the way out.

Cutting carbs from your diet — often a go-to weight-loss strategy — can cause constipation too. That's because when you slash too many carbs, you also eliminate a lot of essential fiber sources, such as whole grains, fruits and legumes, which keep your poop schedule on track and running smoothly.

To combat these constipating effects, be sure to balance your diet by drinking plenty of water and filling your plate with fibrous foods, Dr. Sonpal says.

(Video) How much weight can you lose when you poop ? | Top and Best Health Channel

If you're following a carb-restricted diet like the keto or paleo diet, you can still reach your daily fiber quota by sticking to non-starchy vegetables (like leafy greens, carrots and squash) and low-carb fruits like avocado and raspberries. Adults should aim to get about 25 to 38 grams of fiber per day, according to Harvard Health Publishing.

3. You Might Get Diarrhea

Alternatively, low-carb eating plans can also produce runny, bad-smelling poops. Take the keto diet for example. Because sugar is a major no-no on this diet program, many keto devotees may consume foods containing low-carb artificial sweeteners and sugar alcohols. These sugary alternatives, which are difficult to digest, can have a laxative effect leading to liquidy poops, according to Harvard Health Publishing.

What's more, keto requires you to eat a lot of fat. But consuming too many fatty foods can disrupt digestion and result in the runs as well. This can be a double digestive whammy if you're chomping on more cheese and you have a lactose intolerance (about 30 to 50 million Americans do, according to Boston Children's Hospital).

Does Diarrhea Cause Weight Loss?

Diarrhea, whether acute or chronic from a condition like irritable bowel disease, can cause weight loss. This weight loss can be due to a loss of water, leading to dehydration, or from nutrient deficiencies due to malabsorption, per the Mayo Clinic. If you notice a change in your weight associated with diarrhea, talk to your doctor.

4. Your Poop Color May Change

Does the shade of your stool seem different lately? That's because your poop's pigment is impacted by what's on your plate, according to the Cleveland Clinic. So, if you're eating a rainbow of fruits and veggies, expect your feces to reflect that.

For example, dark, leafy greens can generate bright green poop while beets and cherries may turn your stool reddish. Meanwhile, blueberries can taint your toilet waste a deep blue (or even black) and carrots can cause orange-hued poop.

But if the poop color changes persist, or you can't connect them to anything you ate, it might be cause for concern, per the Cleveland Clinic. Red or black poop may indicate blood in the stool, while gray stool could signal an issue in the pancreas or bile ducts.

In these cases, contact a medical professional who can help you identify any serious problems.



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Is it true the more you poop the more weight you lose? ›

A person may lose a very small amount of weight when they have a bowel movement. How much weight this is differs for every individual, but in general, it is not significant. As the body passes stool, it also releases gas. This can reduce bloating and make a person feel as though they have lost a little weight.

How much weight do you lose from pooping? ›

You can lose weight from pooping, but it's very, very slight. “Most stool weighs about 100 grams or 0.25 pounds. This can vary based on a person's size and bathroom frequency. That said, poop is made up of about 75% water, so going to the bathroom gives off a little bit of water weight,” says Natalie Rizzo, MS, RD.

Does pooping more mean your metabolism is faster? ›

Pooping Frequency & Your Metabolism

In general, yes, the faster your metabolism, the more you poop. Those with a slower metabolism may not visit the bathroom twice a day. They may only go once a day or once every other day (or even more infrequently).

How much weight in poop can your body hold? ›

For the average human of a height from 5 - 5 1/2 feet (1.5 - 1.7 meters), the colon can hold approximately 20-25 pounds (9.5 - 11.3 kilograms) of fecal matter. Typically, a one-foot length of colon can accumulate approximately 5 or more pounds and a 5-foot tall person has roughly a 4- to 5-foot colon.

Where does belly fat go when you lose weight? ›

The correct answer is that fat is converted to carbon dioxide and water. You exhale the carbon dioxide and the water mixes into your circulation until it's lost as urine or sweat. If you lose 10 pounds of fat, precisely 8.4 pounds comes out through your lungs and the remaining 1.6 pounds turns into water.

How does fat leave the body? ›

The triglycerides release fat as carbon dioxide and water atoms during fat metabolism or oxidation. In other words, fat leaves the body as carbon dioxide when you exhale. The fat which becomes water mixes into your circulation until it's lost as urine, tears, sweat and other bodily fluids.

Do you poop less if you eat less? ›

Infrequent bowel movements may be related to inadequate calorie intake. This isn't surprising, since consuming very little food will result in less waste in your digestive tract.

When should you not weigh yourself? ›

“Your weight won't be consistent if you weigh yourself on Friday and Monday,” she says. “Many people have a different routine on the weekends. They might eat out more, drink alcohol or snack more. Compare that to Friday, if you've been eating consistently for five days, and you'll see a big difference.”

How many pounds do you lose when you pee? ›

The average 24-hour urine loss is about 1.8-4.4 pounds because water is heavy. By contrast, it's virtually impossible to burn off a pound of fat in a day.

What are signs of a fast metabolism? ›

Fast metabolism symptoms or signs of high metabolism may include:
  • Weight loss.
  • Anemia.
  • Fatigue.
  • Elevated heart rate.
  • Feeling hot and sweaty often.
  • Feeling hungry often throughout the day.

Does your metabolism speed up when you lose weight? ›

Your metabolism is the process by which your body converts what you eat and drink into energy. The more muscle mass you have, the faster your metabolism. But, when you lose weight and muscle mass, your metabolism slows down and so does your weight loss.

Does pooping make your stomach flatter? ›

Even though your stomach might appear bigger when you're bloated, bloating doesn't necessarily mean you've gained actual weight (in terms of body mass). “Pooping can reduce bloating and help you fit more comfortably in your clothes so you feel smaller overall,” says Dulan.

Is your colon ever empty? ›

Your Colon Is Never Empty

Many people believe they have emptied out their colons after multiple episodes of diarrhea or that they can keep their colons empty by avoiding food. However, since stool is made up in large part of bacteria, fecal matter is continuously being formed.

Why do I weigh more after I poop? ›

Instead of nutrients fueling your body, some of them, including fat, can be passed in your stools. If you have a condition that makes it difficult to digest fat, you may also develop fatty stools or fecal fat.

Where is the first place you lose weight? ›

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

How do you keep skin tight while losing weight? ›

Best Natural Remedies to Minimize Excess Skin
  1. Strength and Resistance Training. ...
  2. Take Hydrolyzed Collagen. ...
  3. Stay Hydrated and Eat Certain Nutrients. ...
  4. Don't Smoke, Stay out of the Sun, and Use a Rich Moisturizer. ...
  5. The Bottom Line. ...
  6. Body Contouring.
Oct 11, 2019

What are the signs of losing belly fat? ›

10 signs you're losing weight
  • You're not hungry all the time. ...
  • Your sense of well-being improves. ...
  • Your clothes fit differently. ...
  • You're noticing some muscle definition. ...
  • Your body measurements are changing. ...
  • Your chronic pain improves. ...
  • You're going to the bathroom more — or less — frequently. ...
  • Your blood pressure is coming down.
Nov 30, 2020

Do you smell when losing weight? ›

And while you will most likely lose weight, it might also change the way your sweat smells. When you burn fat, your body produces a chemical that can make your sweat smell either like nail polish remover or slightly fruity.

What does fat look like in urine? ›

Your urine will be lighter in color. This is because when your body burns fat, it releases water and glycogen into your urine. These substances make your urine more diluted and less concentrated.

How long does it take to notice fat loss? ›

The first stage of weight loss is when you tend to lose the most weight and begin to notice changes in your appearance and how your clothes fit. It usually happens within the first 4–6 weeks ( 1 ).

Are 1,500 calories a day enough? ›

According to the 2020–2025 Dietary Guidelines for Americans, most adult females require between 1,600 and 2,000 calories, and adult males between 2,000 and 2,400 calories, per day. Consequently, most people will lose weight following a 1,500- to 1,800-calorie diet.

Can eating too little cause weight gain? ›

One of the main reasons that undereating can lead to weight gain is because consuming too few calories can cause your resting metabolic rate to slow down. This means you may burn fewer calories throughout the day.

Is 1200 calories too low for a woman? ›

Calorie needs are highly individualized and depend on many factors, including body size, age, and activity levels. A 1,200-calorie diet is inappropriate for most adults, including smaller women.

What is the ideal time to weigh? ›

You should step on the scale first thing in the morning. That's when you'll get your most accurate weight because your body has had the overnight hours to digest and process whatever you ate and drank the day before. And you should try to turn that step into a regular part of your routine.

Why do I weigh more but look thinner? ›

Muscle is denser than fat, and as it is more compact within your body, as you gain muscle mass, you end up looking thinner, no matter your physical weight. So, if you've been doing a lot of strength training lately, it's likely this is the reason that you're looking fantastic but not dropping those numbers.

Why am I getting thinner but not losing weight? ›

If you're losing inches but maintaining your weight and you regularly strength train, you may actually be losing fat and gaining muscle. The process of gaining muscle and losing fat at the same time is called body recomposition. Most scales don't differentiate between the amounts of body fat and muscle you have.

Does fat come out in urine? ›

When your body uses fat for fuel, the byproducts of fat metabolism are often excreted through urine.

What is the safest way to lose 10 pounds fast? ›

5 Ways to Quickly Lose 10 Pounds
  1. Eat Healthy. Healthy eating is one of the best ways to aid weight loss. ...
  2. Control Your Portion Size. Paying attention to the portion of your meals is a great way to start your weight loss journey. ...
  3. Track your Meals. ...
  4. Stay Hydrated. ...
  5. Be Active.

What slows down your metabolism? ›

"The biggest thing people do that slows their metabolism down is eating too few calories," said Fiore. 1200 calories per day is roughly the amount you need to perform basic functions, she suggested, and when a person eats fewer than that, the metabolism slows down to conserve energy.

What should you eat before bed to lose weight? ›

Here are some ideas for bedtime snacks that are less likely to cause weight gain:
  • A small bowl of plain yogurt topped with berries.
  • A low-fat, sugar-free protein shake.
  • A handful of nuts.
  • Two tablespoons of peanut or other nut butter and an apple.
  • Coconut yogurt topped with a handful of nuts or berries.
Mar 10, 2022

What times are best to eat to lose weight? ›

That's according to research published today in JAMA Internal Medicine that found that early time-restricted eating for a period of 8 hours between 7 a.m. and 3 p.m. led to more effective weight loss, blood pressure control, and mood improvement in adults with obesity when compared with a group who ate in an eating ...

How can I trick my metabolism to lose weight? ›

While you can't really “trick” your metabolism, you may help prevent your metabolism from slowing. Long-term calorie restriction, which is common in many weight loss diets, has been shown to decrease your resting metabolic rate (RMR) through a process called adaptive thermogenesis.

Does drinking water help you lose weight? ›

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

How do I kick start my weight loss? ›

Top 13 Weight Loss Tips to Kick Start Your Journey
  1. Eat What's Right for Your Body. ...
  2. Lose Weight by Eating Mindfully. ...
  3. Stay Hydrated. ...
  4. Farm to Table. ...
  5. Eat for Better Health. ...
  6. Enjoy Life More. ...
  7. Avoid Processed Foods. ...
  8. Don't Eat in Front of the TV or Computer.

Do you poop more when losing fat? ›

Healthful weight loss diets usually include lots of fruits, vegetables, and whole grains. These are all high in fiber. Including more fiber in the diet can increase stool weight and encourage more regular bowel movements. Because of this, a person following a weight loss diet may have bowel movements more often.

Does pooping burn fat? ›

"Pooping technically burns calories, just like any other essential daily functions like breathing and eating," Agyeman says. The amount of weight you lose when you poop "has nothing to do with losing fat or getting leaner," Glassman adds.

When you lose weight where does it go? ›

As your body metabolizes fat, fatty acid molecules are released into the bloodstream and travel to the heart, lungs, and muscles, which break them apart and use the energy stored in their chemical bonds. The pounds you shed are essentially the byproducts of that process.

How many pounds of poop is in your body? ›

According to colon cleanse providers (colonic hygienists), an adult can have between 5 and 20 pounds of residual stool in their large intestine (colon), leading to health problems such as excess weight gain, fatigue, and brain fog. But scientific evidence doesn't support this myth.

Should poop float or sink? ›

Healthy Poop Should Sink in the Toilet

Floating stools are often an indication of high fat content, which can be a sign of malabsorption, a condition in which you can't absorb enough fat and other nutrients from the food you're ingesting, reports Mount Sinai.

How many pounds of stool can the colon hold? ›

Interesting facts: The average person's colon can often hold 8 to 25 lbs of accumulated fecal matter. In 1914, 57 of the world's leading physicians met at a health conference where they concluded that every organ of the body is affected by reabsorbed poisons from the colon which result in many forms of illness.

How much extra weight does poop add? ›

How much your poop weighs. To find out how much our stool adds to the scale, researchers (serious poop researchers do exist, folks) collected samples from people living in 12 different countries to get a comprehensive overview. They discovered that poop weighs between 2.5oz and 1lb, on average.

How does fat leave your body? ›

The triglycerides release fat as carbon dioxide and water atoms during fat metabolism or oxidation. In other words, fat leaves the body as carbon dioxide when you exhale. The fat which becomes water mixes into your circulation until it's lost as urine, tears, sweat and other bodily fluids.

Why do you weigh more after you poop? ›

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

How much weight do you lose overnight? ›

As you sleep, your body burns calories, causing you to lose between 1 to 4 pounds of your weight overnight; this weight loss can be regarded as temporary weight loss because you need to consume fewer calories than you burn to avoid weight gain.

How much weight can you lose in a week with diarrhea? ›

Some people with diarrhoea may unintentionally lose 1 or 2 pounds if it extends up to 3 days. According to research, diarrhoea is a common digestive problem that leads to weight loss due to poor absorption of nutrients.

Is your true weight in the morning? ›

You should step on the scale first thing in the morning. That's when you'll get your most accurate weight because your body has had the overnight hours to digest and process whatever you ate and drank the day before.

Do you burn calories when you poop? ›

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

Is it good to go to bed hungry? ›

Though going to bed hungry can help with sleep and weight loss, lack of access to food can actually increase your risk of obesity, asthma, and other health problems.

Can drinking water before bed help you lose weight? ›

Burns calories

Consuming cold water before bed can also help your body to burn more calories during the night while you sleep! Water is a natural calorie burner and drinking cold water before bed causes your body to have to work twice as hard to warm the water up while you are resting, thus burning more calories.

How can I lose a lb a day? ›

How To Lose A Pound A Day: 10 Ways To Achieve This
  1. Increase fiber intake.
  2. Don't drink your liquids.
  3. Switch to zero-calorie substitutes.
  4. Make swaps to your food.
  5. Add volume to meals.
  6. Eat home cooked food.
  7. Watch your portion sizes.
  8. Regularly exercise.

Does burning fat cause diarrhea? ›

People then report that after losing enough fat, the cells will gradually increase their water to fat ratio until they are all water. Then, the body will release the water from the cells through urine or diarrhea.

What is considered losing weight too fast? ›

According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (1, 2, 3 ). Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism ( 4 , 6 , 7 , 8 ).

Can diarrhea cause extreme weight loss? ›

Chronic diarrhea can be accompanied by weight loss, malnutrition, abdominal pain or other symptoms of the underling illness.


1. When you poop are you losing weight ? | Top and Best Health Channel
2. Tips for Healthy Pooping for Weight Loss | Dr. Janine
(Dr. Janine Bowring, ND)
3. Do We REALLY Have 5 to 20 lbs of Toxic Poop in Our Colons?
(Dr. Eric Berg DC)
4. How many times a day do you have to poop in order to lose weight ? | Better Health Channel
5. Why It's So Hard to Lose Weight According to Science
6. How Much Poop Is Stored in Your Colon??
(Institute of Human Anatomy)
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