Weight fluctuation are normal. I have heard people get a little discouraged when their weight goes up a little. A lot of that is water! A gallon of water weighs a little over 8 pounds. There are 128 ounces of water in a gallon, so you can get eight 16oz glasses of water from a gallon. So simply by drinking one 16oz glass of water, you will gain a pound! Does this mean you shouldn’t drink water! NO! You need to drink water! In fact if you are trying to lose weight, you want to drink more water. You need water to burn fat, and flush all the waste stuff out of your body. And you aren’t drinking enough water, your body goes into a survival mode, and starts storing it.
Anyway, depending on how much you have eaten, and drank, and how much you have sweated, or excreted, your weight is going to fluctuate from day to day, or even throughout the day. So don’t worry about it.
Don’t pay so much attention to the scale. Pay attention to what the mirror says, or what the tape measure says, or how your clothes are starting to feel a little loose.
If you are eating low fat healthy food, and exercising, then the weight will come off. Maybe slowly, but it will come off.
I just got off the treadmill after running 13 miles. I didn’t just decide to run that distance. I am following a marathon training schedule, and today I was scheduled to run 13 miles. I used a Polar brand heart rate monitor. According to the heart rate monitor, there were 1900 calories burned over the course of my run.
My goal was to run long slow distance (LSD), and keep my heart rate under 150 BPM. I wanted to stay in the aerobic zone. So the majority of those 1900 calories were probably fat calories.
Following my run, I was starving, so I ate a small tub of fat free cottage cheese with pineapple. 10 grams of protein, and 17 grams of carbs per serving. And the tub contained 4 servings. I ate the whole thing, for 440 calories! Now I have a boneless skinless chicken breast on the grill, and will make a couple chicken sandwiches with lettuce and tomatoe, and just a light spreading of mayonaise. Yum!
And I still have a karate class this afternoon. 
Next Sunday I get to run 14 miles! Such fun!
Often throughout the day, I want to eat something. But it is not time for a regular meal. So I try to eat healthy low fat snacks.
One of my favorite snacks are bananas. Fruits make great low fat snacks. Oranges are another one of my favorites. I also enjoy apples, but they are harder to eat with my braces. I would need to slice them up.
Another snack that I eat often (usually when I am at home) are small potatoes. I will slice them into quarters, sprinkle a little salt on them. Yummy.
For late night snacks, I will maybe eat a fat free pudding from Jello. These are really good! I have tried most of the available flavors so far, and have liked them all. The tapioca and the chocolate/vanilla are my favorites so far. But I limit myself to one an evening. I don’t want to load up on these, as there are healthier things I can be eating.
Another thing I will eat while at home is fat-free cottage cheese with pineapple. I get these at the local grocery store, and they are really good! 10 grams of protein, and 17 grams of carbs per serving!!! Yummy!
Last night, I ate a couple of tuna sandwiches made with Hellman’s reduced fat mayonnaise. I love mayonnaise, but unfortunately, mayonnaise is almost pure fat! The reduced fat mayonnaise is not as good as regular mayo, but it is decent enough. It tastes okay mixed in with the tuna.
But whatever you choose to snack on, make sure it is low fat!!! Try not to pick something that is pure sugar either. It is okay to eat sweets in SMALL quantities. When I was losing most of my weight, I had Jolly Rancher candies in my desk drawer. And if I wanted something sweet, I would take a single candy, put it into my mouth, and just let it slowly dissolve. These days, I have a friend at work who has an M&M dispenser on his desk. I will go over there, and get a small handful of M&Ms. I will make a couple trips over there during the work day. I even bought him a couple bags of M&Ms to keep it filled. If I kept a bag of M&Ms at my own desk, it would be gone within a day and a half.