Very slow weight loss and would love suggestions or advice

You sound like me! I get very frustrated with the lack of movement on the scale. About three weeks ago I started resistance training (which is good) and within a week, my weight was up two pounds! For a Type-A person who admittedly gets too much satisfaction from seeing the numbers drop on the scale, I was needless to say unhappy. The interesting thing is that I took my measurements and computed my body fat percentage. Even though the scale was up, my lean body mass was up and my BF% was down 2%. So with eating clean, exercising regularly, drinking all my water--I know I will lose weight; but it has to be on my body's terms. My advice is to keep doing what you are doing. You will get there!

Read this thread to learn about BMR and TDEE and will help you a lot.

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

I started MFP on January 7th and have been very diligent on my weight loss journey. I workout five days a week and count every meal every day with very few slip ups since I've started. When I first started tracking I would eat back my workout calories but started to question if MFP was overcalculating the amount I burned. I tried one week not to eat them back and stay around 1400 calories a day but that didn't seem to make much of a difference. I have my MFP setting to lose 2 pounds a week and was hoping by now I would be closer to a 16 pound loss. In 8 weeks I have lost 9 pounds which is just a little over a pound a week. Don't get me wrong a pound a week is really good and I'm definitely going in the right direction, I'm just trying not to get discouraged by how slow my progress is. If anyone has any suggestions on what to do to make the pounds come off quicker so I can continue to be encouraged by all the hard work I'm putting in I would greatly appreciate it.

How long did it take for the pounds to come on? I am encouraged every time I step on the scale and I weigh less than the time before. I'm not winning a race; I'm winning a lifestyle.

Too many Carbs? Too many Fats? Too little Protein? Cleaner sources of food? Fiber? Water? Goodluck

also, a pound a week is a very healthy rate. Too much more and it can be difficult to sustain.
Sounds to me like you are doing great! Keep it up.

Losing a pound a week is pretty good. Two lbs a week means you have to keep a daily deficit of 1,000 calories and it's not very realistic for most...especially since most of us don't know our exact TDEE for sure - all we have is what the computer tells us is average for our particular age/gender/weight/activity level. Those who may have depressed metabolisms due to years of yo yo dieting (or known/unknown health issues, or whose activity level doesn't perfectly fit a category, etc.) are just having to feel our way through - it's like driving a car with a GPS but with your eyes closed. Sometimes you're gonna hit obstacles and have to make adjustments.

Did your weight come off steadily, or in spurts? I lost 6 pounds in the first 10 days, and then it became a cycle of of no loss for weeks, then lose two, gain one, lose one, gain it back...My only advice would be to maybe try something different. I'm trying intermittent fasting now and find that I lose a couple of pounds on the fasting days and then gain a pound back when I eat again. But at least the scale is moving generally downward instead of staying the same like it was when I was eating similar calories every single day.