HAVING A BAD DAY !!!!

With a closed diary you will not recieve much assistance.

Hang in there. Remember, no one said this would be easy. Hang in there. Weight goes up and down and left and right. Keep trucking.

If you aren't used to working out, you could be gaining a bit of muscle, which could make you appear heavier on the scale. Also, depending upon when you weigh, what you've eaten recently, etc, it could very well be fluid retention. Don't let it get you down or derail your efforts. Focus on what you are doing (you are doing plenty of exercise), and on how you feel, and don't worry about the scale so much.

Just remember, you ARE doing the right things! Also, you are probably gaining muscle which will make your scale go up. Stay positive and don't give up!

Water is very heavy. Cell retention and just keeping hydrated can throw off scale readings. Chances are it took you a while to put the weight on, it will take a while to get it back off. The extra lbs will, of course, suck but all is not lost. Look to average your readings over time and get a better feel for how you are doing. For example I weigh in every morning after hitting the restroom. I figure it will be the lightest I will be all day and that helps brighten the rest of my day. Of course if I ate too much pizza and beer the night before it can also ruin my day. Eat slightly less then you need, but healthy, and exercise and the weight will eventually come off. Keep at it!

OP: Try not to watch the scale on more than a once-a-week basis; weight fluctuates, especially day-to-day. If you must check it more often, take the readings with a grain of salt (though too much sodium is bad for you. :P) If you are working out you are probably gaining a bit o' muscle mass to offset the weight lost from other sources though it is hard to tell unless you also take your 'girth' measurements. Either way, every step forward towards your goal is one in the right direction.

I am with the others suggesting to use a tape measure and drink plenty of water. The scale is truly the last resort but it is the easy one so most of us flock to it and let it be our only source.

Keep up the good work and it will show.

Guys, I know it can be difficult to read posts with bad grammar... but remember English isn't everyone's first language, and not everyone has access to a great education. You have no idea WHY someone's grammar might be incorrect.

OP, as others have mentioned, it can be hard for us to give you specific advice with your diary closed. Water retention is very real, and both exercise and "unclean" eating cause it. 4lbs of water is nothing. I don't know if you're tracking it, but track your water. Get your 8 glasses a day.

You don't need to eat clean to lose body fat - however, unhealthy foods tend to be high in sodium. I know you're trying to make healthier choices, so keep making them. Try tracking your sodium and potassium. Potassium fights bloat and water retention. I think of it as balancing out sodium, so if I want to have a full-sodium soup or a cup of ramen or fast food, I'll make sure I also have a banana or a sweet potato that day.

Don't forget to also weigh yourself at the same time and in the same way every day - to get your lightest weight, do so in the morning, naked, before having eaten or drank anything and after going to the bathroom. I find this number to be a bit more consistent.

I think you are working out enough, but remember that strength training can be beneficial to weight loss as well by raising your metabolism - and what you really want to lose is body fat, not weight. Typically with a caloric deficit you also lose some muscle mass.

I'm certain you didn't really put on 4lbs this week! Good luck in your continuing weight loss, keep your head up, and try to shift your focus away from the scale.