exercising and not losing or fluctuating in weight

[nthabiseng]

I have been working with a program on my own created by a trainer i am working with, so I have been doing a circuit 2-3 times a week and cardio 3-4 times a week for about 8 weeks.  I eat in moderation and mostly pretty healthy choices, yet I am not seeing a lot of weight loss.  I lose and gain sort of like a seesaw. I want to know how to keep the scales tipping down and not going up.  I am 35, female and about 206lbs.  i really want to get below 200 and stay below it. any suggestions.  I will be discussing this with my trainer too but I wanted to get some other ideas.

[Dnarose]

Having been there many times myself, I think I'd look to rule out a medical cause.  An underactve thyroid or insulin resistance can make it extremely difficult to lose weight.  Testing just involves blood work in the morning of TSH, Free T4, Free T3, thyroid antibody test, insulin, glucose, and an A1C.

[Niffer991]

Be very contiou of your sodium and potassium intake. Sodium causes us to retain water and potassium is wha balances it. Sodium/Potassium should be 1:6 ration but as you can look into is sodium is in everything and potasium gets very easily depleted from the body especially from medications.

Make sure you are eating 5-6 times a day. Make a fist with both hands and put them together and that is the siz of your stomach, approx, so be careful of portion control.

How long are the cardio sessions you are doing? What type of cardio? What are you keeping your Hear Rate at?