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You can go see a dietitian. They will take your info and provide a minimum calorie intake level to stay healthy.
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To have weight loss your daily calorie intake must be below your maintenance or base level - that's it. If you're gaining weight your calorie intake is above this base level. But this happens a bit slower than 4 lbs in one week, that seems like fluid weight. Watch your sodium (salt retains water) and you should start to…
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One of the easiest things you can do is to cycle your calories. Alternate between eating about your maintenance level for one day and then about 500 calories below that for the next. Repeat this cycle for a week or so and see if the weight loss accelerates. You can also pick a couple of meals a week to eat anything you…
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You can get most of this information for free, for example check out: http://www.theloseweightdiet.com/ Good luck!
