Eat 5 cups of salad and you'll also gain weight. Weight is not what you want to lose, you want to lose fat. So if you want to lose fat, calm down. Stress is number one cause of fat accumulation, even in the most advanced athletes. Read Thrive Diet. (Should be called Thrive LIVE it.)
Change up your work out routine. If you do bike, do walking or sprinting. If you pick up a weight and can do more than 12 reps at once, time to get a heavier weight. Personally, I want to get bigger muscles so I do the heaviest I can handle at 6 reps 2-3 times or less. Then I do stuff like hold for 20 seconds, squeeze, so that it's really working it. When you lift it should not be a sexy thing, face contorts and concentration. But you will look sexier much faster!!!
Heavy lifting (after you've worked up to it) your body will burn FAT for a many hours after, cardio there's hardly any after effect. More muscle, will shape your body and burn more fat for as long as you're alive. Cardio is good, but not as good as weight lifting.
If you eat too few of calories, work out a lot, stress out you end up cannibalizing your muscle and lowering your metabolism in short order (low calorie diets eat muscle and eating muscle makes you look deflated and you end up eating less and less to maintain and then you get bone problems). To get your metabolic rate up, do metabolic things for the long term: lift heavy, eat to support it.
An intriguing University of Colorado study, published in the Journal of Applied Physiology in 2003, measured post-workout fat oxidation. ("Fat oxidation" is what happens when your body uses oxygen to turn fat into energy, as it does when you're using your aerobic energy system.) The researchers had a group of men and women do a weight workout one day and an aerobic workout another, with each workout burning about 400 calories.
Fifteen hours after the weight workout, the men and women were buring 22 percent more fat than they did fifteen hours after their aerobic workout. (New Rules of Lifting for Women)
Veggies ought to be the main source of carbs, I think (less fruit for women as fructose is not regulated by insulin like glucose, so recent research indicates that it gets converted in to fat fast! For some, women especially, just best to stick to greens (lots of greens). And protein up. The body builders and fitness models get 1 - 1.5 g of protein per lb. of weight or 20-30% of the calories per day. But it's tweaked as they know that stuff. http://www.ajcn.org/cgi/content/full/76/5/911
-- fructose (there was more about it and the folks just removing fructose corn syrup, fruit, and anything fructose and that's all they did and they lost fat fast).
Then there's lots of research on getting good sleep for fat loss.
Read: http://home.trainingpeaks.com/articles/ ... lorie.aspx
A calorie is not a calorie.