Fiber is the unsexy hero of weight loss

The most common Sela question in the second month isn't about weight. It's about constipation. We get it. Nobody likes to ask. So we're going to write it down once, clearly.

Semaglutide slows your stomach from emptying. That's part of why you feel full longer. But the same mechanism slows your whole digestive tract — and if you haven't increased fiber to match, things get sluggish.

Thirty grams of fiber a day. Not a supplement — food. Your gut wants the real thing.

Where the thirty grams comes from

• Half a cup of lentils — 8 grams.
• A cup of raspberries — 8 grams.
• A large pear with the skin on — 6 grams.
• A cup of cooked broccoli — 5 grams.
• Two tablespoons of chia seeds — 10 grams.

Two of the items on that list and you're nearly there. We're not asking for a kitchen overhaul. We're asking for a quiet shift — every meal touches a vegetable, every snack touches a fruit, lentils make it into the rotation twice a week.

Water matters too. Eighty ounces a day, more if you're walking. Fiber without water is the opposite of what we want.