Apparently, I went on a bit of a rant with my response to a fellow participant so I'll have to post my response here and leave my reply to Renne as a link :)
the original commment was
I stopped eating carbs and processed sugars... I don't snack on anything except fruits... I exercise twice a day 45 min run and then the blogilates calendar... So when I weighed in today and saw I only lost 4 ozs I got a bit discouraged... What am I doing wrong?
and, my response
Who says you're doing anything wrong? You mentioned losing a quarter pound but not the time frame. And, just so we're clear. Fruits do contain carbohydrates in the form of fructose. It's a single molecule and when combined with glucose we get what is commonly known as sugar. So, you haven't actually stopped eating carbs and there's nothing wrong with that either. I really don't know where to start or .... I'm willing to bet most everybody on this site is aware that there are 3500 calories in a pound of fat but, did you know there are 600 calories in a pound of muscle so, if you burn up say, 3600 calories you may lose just over a pound of fat or you may tip the scales and drop 6 lbs if what you ended up burning up (or catabolising) was muscle. Or that theres about 1800 calories in a pound of glycogen. you've probably got around 400 gms of glycogen in your body right now - maybe 450 which, in itself equates to a pound of bodyweight and each gram of carbohydrate itself can retain and combines with up to 4 grams of water which means a person with a pound of glycogen in their body will also be holding another 4 lbs or so of water just combined with the glycogen. There's a system in your body known as the RAA or Renin-Angiotensin-Aldosterone system and that also plays a great deal in how much fluid your body retains. I see a lot of post about "water weight" but I'm guessing there is very little understanding about everything that contributes to a person's "water weight"
Honestly, the biggest nemesis you may face right now is in the fact that you actually lost weight but somehow have equated that with something to feel frustrated about. That's not good. Don't downplay or minimize your efforts. You're exercising - you've eliminated processed foods and you're eating fruit as snacks. I'd say you are on a very, very good path.
Psychologically, about the only benefit you'll get from feeling discouraged is to set up a plausible future reason for quitting when in fact, you're already on the right road and just need to stick with what you're doing.
I sincerely commend your efforts. Keep striving to eat healthy, drink at least half your bodyweight in ounces per day of water and keep up the exercise. Above all, try not to worry. Meditate if you have to in order to help yourself stay calm. Believe it or not, research exist which shows you can increase the thickness of the gray matter in your brain via meditation. The effects are very real. and, if you want to track your food & calories, I might suggest MyFitnessPal. just my two cents here and I do wish you the very best.