One month and one pound down - Help please!

Are you adding stuff like cooking oil, ketchup, salad dressing, etc?

don't lose all faith, these things take time. i've "only" lost 2.4 lbs. in the same amount of time -- not much more than you. i obviously have the metabolism of a snail. i've been very good about portioning and being more active. before i started logging those things on here (and in my everyday life), i had a very physical job for nearly a year that toned me up and i saw loss in pant sizes (from a 16 to a 10/12 in fact!!) and the way all my clothes fit overall long, long before i shed even a pound (which of course drove me NUTS but now i see why, i wasn't controlling my intakes/activity at all). i'm giving myself an entire YEAR to get to goal weight. talk about a LONG, drawn-out, difficult (often, as i love to eat) commitment. but so worth it in the long run. all the best to you!! also a tip that may help you is a friend of mine has her diary listed in periods of time (i.e. 7:30 am - 10:30 am). this may help you better identify when you are consuming the most cals. everyone's different -- just throwing the idea out there. be well and above all don't judge yourself too harshly!!

The only way I can lose is to quit eating white sugar and flour.

muscle weighs more than fat. If you built any muscle then it could show you haven't changed at all. In the early stages it's best to go by what your clothes feel like and to measure yourself. you'll be surprised to wake up one day and realize that the scale is not reading that you don't have as much fat..it's reading your overall weight. I suggest (without looking at your diary) to measure yourself and track that as well. I noticed the changes in measurements before I noticed the change in weight on the scale.

You definitely need to drink more water, but you're also probably not eating enough, especially with 7 days of cardio per week. Make sure that the calories you are consuming aren't junk calories. If you haven't yet, you should look into BeachBody's Shakeology. It's a meal replacement shake packed with vitamins and nutrients (and it's yummy too).

Consider taking a day to rest, I know it might seem counterintuitive, but your body needs time to repair itself. Perhaps instead of doing heavy cardio, just take a nice walk or something. If you're not doing any strength training, you should find ways to add that to your routine, even if it's just push-ups in the morning and crunches before bed. Muscles burn fat, the more muscle you have, the more calories you burn when you're not working out. Strength training is equally important in a fitness routine.

Most importantly, hang in there. Even if the scale isn't moving, you're still taking care of yourself and that is important.

It is harder to lose weight once when your weight is already low, you might want to do some strength exercise and avoid the sugary stuff. The trick is not to under cut your calories a lot, but to clean up your diet as much as possible and have a slight deficit. Your body reacts to every change you make, if you eat too little it will slow down metabolism, sometimes you just have to eat more often (not more, more often) but smaller quantities of clean food to speed up your metabolism. Oatmeal is fine, but anything flavored and processed with added sugar will get in your way of your goal. People also have different sensitivity to carbs, simple carbs tend to spike your insulin hormone which pretty much shuts your fat burning for a while, so if you like having a chocolate bar every once in a while throughout the day, you pretty much rob yourself from losing fat all day.

Eat More....Drink more water.....when you are that low already you need to eat more to lose.....I know its hard to beleive but it is true.....

Try changing your goals to 1 pound or 1/2 a pound per week. Give it 3-4 weeks and re-adjust as necessary....if you are working out 7 days a week you are not giving your body enough fuel!

There are numerous factors that could be contributing to the slow lose, especially when you don't have a large amount of weight to loose. The following come to mind first.
1. Are you eating 6 small meals daily? (metabolism increases with 6 small meals daily) key to remember you have to have a deficit, i.e. burn more than you take in daily.
2. What is your Carb, fat, sugar and protien ratio? (need carbs for energy but too many can affect you weight lose)
3. Staying active is key to any weight lose, even if you do 10 - 15 mins a couple times daily to equal 30 - 40 min

Don't get too discouraged, at least you have lost something. Keep tracking you food, drinks and exercise, it can be very enlightening. Good luck!

Sorry I did miss your height in the OP. You are a healthy weight currently so it's not going to be easy to lose the weight. It might be worth looking into weight lifting as that will change your body composition which would seem to be the better option for you.