Take a fiber supplement in the morning with your breakfast. It does not matter whether or not this is in pill form or as a drink.   

You are probably not getting all the fiber that you need from your diet, especially not if you eat a lot of refined foods.  

Fiber supplement that contain psyllium (like Metamucil and Konsyl) are safe for everyday use.  

Fiber is essential if you want to lose weight and maintain the weight loss. If you are not getting enough fiber, you can have as much as 4-8lbs of undigested food sluggishly moving around in your intestines.

ACTION PLAN

1.  Go out and buy a fiber supplement.  
2. It takes time to work so you don’t have to worry about embarrassing accidents at work.
3. Take it as directed every morning.  
4. You can even take it with your lemon water.  
5. Ideally it should be taken on an empty stomach.  
6. You can expect to experience some initial discomfort – gas and more regular bowel movements are common at first.  
7. The discomfort usually passes in a week or two, once your body gets into a proper digestive rhythm again.

Please refer to the book for more details on this activity.