Exersicing & eating healthy but

Have you considered sodium levels in your diet? I can gain large amounts quickly when I eat sodium ladden foods (which is chips, oriental, canned, etc).

1) Are you eating your BMR? (check here http://www.fat2fitradio.com/tools/bmr/ - you will need your body fat %, which you can get here http://www.fat2fitradio.com/tools/mbf/)

2) Have you had your thyroid checked?

No I haven't had my thyroid checked ever! and I eat my TDEE- 15%

When my thyroid was removed (cancer), I was eating like a BAMF - all fruits, veggies, unprocessed foods, nuts, no added salts - and gaining weight like CRAZY. It's a real diet killer. The blood test is pretty routine and inexpensive, so worth looking into . Common symptoms include getting cold easily, thin hair, fatigue, constipation, weakness, sore muscles or joints, brittle fingernails, pale/dry skin. If that sounds familiar, definitely get it checked!

How long have you been gaining for? You really shouldn't be gaining on only 1400 or 1500.

Double check you are working your TDEE out correctly, make sure you are weighing and measuring everything if you aren't already and also consider seeing about your thyroid if all the rest is ok.

Have you had your thyroid checked? Your thyroid could be hypo active which means not functioning causing you to gaim weight thought you are exercising and eating right and sometimes it can be hyperactive causing you to lose massive amounts of weight for no reason.

What kind of exercises do you do? What's your net calories intake?

Have you tried calorie counting?

I eat fruits, veggies, lean protein and I eat oatmeal and whole wheat bread, nuts, nut butters, dairy! I'm short. !'m 153.7 and 50 Kg and my UGW is at the 40s Kg

iv put your height and weight into a calculater and it comes up at this is your ideal weight your bmi is 21.9 maybe you should look at maintaining and not losing .

I know I'm in the healthy range. but I want to lower my body fat and lose some inches. which won't be achieved without weight loss.

If you want to lower your body fat then the best thing you can do is weight training/circuits. Eat lots of protein, and if you can 5 meals a day. Try eating steak for breakfast and plenty of beans and nuts.

So I looked at your food journal. You eat really well. Things that I would consider would be, like others have said, your thyroid. My mom had thyroid issues and she gained weight. I would also consider any medications that you're taking; side effects, ect. I think you should go to the doctor for sure though. Let them know what you've been eating and your workout routine. Doctor's take minimal if any nutrition classes in med school (how does that make sense? but it's the way it is) so I don't ALWAYS go with a doctor's idea of what nutrition is. But they can definitely do some blood work and give you some better ideas of why you're gaining weight. And if all comes back normal, maybe you just really need to switch things up. Take a break for just a couple days and increase your calorie goal for that same period of time. Your body might be holding on to your weight because it THINKS it's starving. So if you up your intake and rest for just a couple days, your body realizes that it's ok to let go of the weight because it isn't starving like it thinks it is. Then, after a couple days of that, go back to your normal calorie goal and just hit the workouts hard! You should definitely see a difference then! I hope that helps a little! Let me know how things work out!

I eat fruits, veggies, lean protein and I eat oatmeal and whole wheat bread, nuts, nut butters, dairy! I'm short. !'m 153.7 and 50 Kg and my UGW is at the 40s Kg

iv put your height and weight into a calculater and it comes up at this is your ideal weight your bmi is 21.9 maybe you should look at maintaining and not losing .

I know I'm in the healthy range. but I want to lower my body fat and lose some inches. which won't be achieved without weight loss.

I've seen a few people lower their body fat, and lose quite a few inches without seeing any movement on the scale. It can be done. They did it with heavy lifting.