Take a deep breath. I started weight loss with exercise. I did the 30-day shred for nearly 3 months before I lost the first pound. Not only did I not loose, I gained 10 lbs first. I guess this was a combination of water retention and muscle gain. So, stop fixating on your scale and start taking pictures and measurements. If you do not, you'll regret it later. Also forget the scale at your gym. Do a combination of strength training with weights and cardio for 30-60 min/day for 5-6 days a week. If you keep your calories in check and you do this for 6 months, you will see amazing results. And don't forget that diet translates on the scale, exercise translates into inches lost.
O and for the request a typical food day: Today as example:
Breakfast:
Special K Honey oats cereal with fat free milk about 2 cups of cereal
Snack: 2 cups of popcorn (home made little salt no butter)
Lunch: Healthy choice Rosemary Chicken
Dinner: 2 Eggs and 2 Honey Oat toasts
I have lost wonderfully with no fruits or veg at all. Just in the last month or so, I've added a whole avocado/day to my diet and all the crappy symptoms I've had my whole life from eating fruits/veggies have come back. Not everyone likes them and not everyone does well eating them.
I noticed that she's relying heavily on grains and , my alarms go off! But those are just my alarms. She doesn't have to listen to them. I'm sure you'll figure out what it is you need, OP. It's all trial and error.
First of all darling, that scales that measure body fat % at your gym is nothing but a random numbers generator. Don't pay attention to it. You've lost weight!!! That's pretty amazing. Actually, I'm amazed you lost any weight if you've been excercising that hard. When I first started excercising, I couldn't lose a pound, even though I was eating healthy and limiting my calories. The reason is, my muscles were sore, and retaining water. Once I got used to excercising, all the water went down and my scales moved a great deal down.
So, you've lost weight and you're on your way to lose more, if you educate yourself, and dedicate your time and efforts to find the right information.
As for your food diary: is there a reason why you don't eat vegetable nor fruits? I know some people may have medical issues with them, but unless you're one of them, I would add lots of vegetable, little fruit. I would cut grains in half and add protein instead. Look up the healthy ration of carbohydrates/proteins/fats you should eat every day, and compare it to how you have been eating. I'm sure if you adjust a bit, you'll get great results.
I really admire you for taking up excercising, it shows you're a strong person and with a little guidance, you're bound to win this battle!!!
First of all, 4 pounds is great! And look at all the healthy choices you're making - exercising, eating healthier for 4 weeks! That's a lot further than most people get! Way to go! You're on the right track and your body will change over time.
I want to echo what everyone else has been saying. I started out eating only 1200 calories a day. Mostly carbs. Very little protein or vegetables. I would be starving and tired and was having trouble losing weight because I believe my metabolism was crashing since the carbs would be burned off fairly quickly - and the calorie intake was too low. Now I eat at least one protein (usually egg whites on a whole grain muffin with lowfat cheese) and some fruit every morning. I will be eating leftovers which includes a protein and veggies for lunch and usually protein and veggies for dinner. Plus a couple snacks here and there. I'm not a HUGE fan of veggies, but they really do fill you up and protein keeps you going and keeps your metabolism going. I'm a carb addict so I allow myself carbs every day, so you don't have to cut them out all together. But anyway, I really didn't start losing until I increased my calorie intake a little and got more protein and veggies. It really is an art and everyone is different, so keep going, change up your diet a little and see what works for you. We're all here to help you find your way. Stay strong. You are doing great! And this board is full of wonderful, knowledgeable and helpful people. You will find lots of support here. hugs
I can only speak from my experience which is that I worked out regularly (aerobics classes at a gym I was paying a good amount for) and tried to keep calories and fat low. I lost very slowly, was often hungry, and it was really really hard. In the month of April, I've lost almost 10 pounds, still working out, but reworking my diet to eat like a diabetic - eat smaller amounts, more often, reduce carbs (I've almost entirely eliminated sugar, grains, potatoes, rice, bread, etc) and focus on protein and healthy fat (regular grocery store purchases for me are greek yogurt, flaxseed, avocado, beans, lentils, nuts, pumpkin seeds, eggs) and of course lots of veggies. If I were eating like you do, I would be hungry and I wouldn't lose. Everyone has to find what works for them - I can only say that lower carb, higher protein, and eating smaller amounts more often helps me control appetite and cravings. Hang in there and keep up the good work. Your exercise has not been in vain, as others have said.
Oh my gosh HUGS! I can't imagine how frustrating that must have been! Definitely agree with what everyone has stated, and will put in my own two cents.
1. Have you been having fun or what? Girl, it awesome how you have tried so many different things! No matter what the scale says, remember that! You are freaking awesome!
2. I agree that I think you aren't eating enough, and definitely not enough veggies. I'd recommend counting your calories and making sure you are falling within an healthy range (probably around 1500-1800 calories is my guesstimate). Also, you need more veggies in my opinion. If you don't like counting calories, just do it for a few days to gauge how you are doing, then it will be easier for you to know how much you are taking in.
3. SO many things can effect weight measurement. Like (this is gross FYI) did you go to the bathroom yet that day? I mean, did you REALLY go!? lol. If not, it may have something to do with it. Also, as a woman, our menstrual cycle can play a part.
4. I agree 100% that you shouldn't even look at that body fat measurement! There are so many different variables, there is not way it is correct. A better option would be to start tracking your measurements instead once per month.
CONGRATS! You have done an AMAZING job! Please don't give up, and I look forward to seeing you around the forum!
Today I started roughly tracking my calories using the phone app "My fitness Pal" so far I'm under the daily goal and really have no need to eat anything else for the night, not sure if a success or a failure but its done!
As far as the questions you have asked: there is really no reason why I do not incorporate more fruits/veggies on my diet other than I really have serious hatred relationship with them, I rather not eat than serve myself a plate of grass. I know I need to work on that but so far trying to make the gym part of my life routine and then I tackle the grass and other grass like objects situation. I do like corn which Ive heard is like the worst veggie(probably the reason it tastes good) so I try to stay away from it. Anyways i guess I will post on regular threads from now on since I no longer feel hopeless thanks you guys!!
Wow, GMNEVO, you are getting a lot of posts! I'm frustrated today, too, (and prolly shouldn't be posting), but I thought I'd nosy in and give my $.02 worth anyway.
You may not know, but there is a small black hole that circulates the earth a few feet below the crust. It has been known to pass under bathroom scales, just as you are weighing. Its increased gravitational pull affects all of us, one time or another.
That's my story and I'm sticking with it. (I think the black hole has been traveling around with me like Pig-Pen and his dust cloud.)
[...] Your body fat percentage has not gone up. Also, impossible to measure at the gym. You have not gotten fatter.
[...]
GMNEVO: Weight loss is not a linear process, there will be ups and downs and it won't be easy. We all know how you feel, we've all been there before but I believe you have good reasons to be confident. One month is still too early to see any results, I'm pretty sure you're heading in the right direction. Stay strong and never give up!
You also mentioned you are going 5x week to the gym. That's great but doing the right exercise is more important than doing a lot of exercise. If possible, hire a PT or some professional help, it will make all the difference in the world.
John: How do you measure body fat percentage, then? I'm not sure how the scales at my gym work but I always thought they were accurate.
Not everyone likes them and not everyone does well eating them. 
, my alarms go off! But those are just my alarms. She doesn't have to listen to them. 
I'm sure you'll figure out what it is you need, OP. It's all trial and error.
hugs
