So I have a problem.

Add fiber and drink water, If that doesn't help there are otcs that can make you go.

Being constipated may not be a problem. I pooped less when I started cutting calories. It becomes constipation when you have to poop but you cant make anything come out. Be careful with dietary fiber. There is no real scientific evidence that it helps produce stool (it may actually make things worse!).

If you've increased your protein and decreased your carbs at all, you may have inadvertently decreased fiber as well. It can be a major issue with lowering carbs. You can supplement fiber to make up for it, or if you're not cutting carbs, try increasing fiber-rich foods like oatmeal and legumes.

Exercise! Regular exercise is most important.

Drink water. Not pop, juice, coffee, etc. Water. (a little prune juice helps some people, but water on a regular basis is great.)

Eat fiber. Lettuce is great, but any fiber will do.

Drink water and eat lots of fruit for fiber. Even if you try to reduce carbs, targeting refined sugar and flour is better than reducing fruit intake. I disagree with people who recommend not drinking tea and coffee--they are mostly water and have some diuretic as well as helping with bowel movements. Just don't add sugar.

Make sure you are getting appropriate levels of fiber, fat, and water. Too much fiber with too little water and fat can cause constipation. Can't say more without you opening your diary.

Fiber and more fiber with a side of water.

I think everyone skipped the part where OP says that she believes pooping less is making her gain weight....

OP, going to the bathroom less will not cause you to gain FAT. True, we all might be a half a pound lighter if we weigh right before and after a good poopin', but do not confuse this with somehow halting your weight loss. If you keep working out and eating well then you are making progress regardless of your bowel regularity.

Just a reminder, less food and calories will = less waste = less poop. If you FEEL constipated (different from just going less) than consider fiber or a VERY MILD over the counter laxative- perhaps the smooth move tea someone mentioned. Laxitives are a tricky thing- if you use them too often your system becomes dependent so they are not a permanent solution, just something to try if you have an isolated bout of constipation.

In addition to the rest of the advice you received, make sure you are eating enough food overall. Too little can lead to constipation. You will gain weight but not fat from constipation-the pipes are clogged so there's more weight but the pipes themselves didn't become heavier.

Two suggestions:

(1) Are you drinking enough water? I personally aim for over 100 oz per day (more if intensely exercising). If you aren't getting enough water, your body often will retain water and your weight will go up (not because you've gained weight but because you're retaining water). Plus, it does affect elimination (more so than fiber for most people) because the colon is reabsorbing water from the stool. So, up your water if you're not drinking much or drinking things that are diuretics (i.e. caffeine, soda, etc.)

(2) Magnesium. It's an extremely common deficiency (more so than vitamin D even). Most people are magnesium deficient -- I've seen estimates up to 70% of the population. That's why milk of magnesia or immodium A-D are recommended for difficulty pooping -- it's the magnesium. You can also get magnesium over the counter in pill form. I opt for ZMA -- a zinc magnesium supplement because both are essential for recovery after heavy lifting to help the body repair muscle.

Be sure to get enough exercise, especially walking. That along with drinking more water and getting more fiber in your diet should do the trick. Good luck!