first mistake you have made is not getting a body fat percentage estimate.
You cannot judge your results by scale weight alone although you don't feel as
if you've achieved any results. Part of this reason is body water.
Body water can fluctuate quite a bit at certain times. After you consume carbohydrates or salty
foods you will retain water.
Knowing your body fat percentage is important because it
will tell if your current combination of exercise and diet has caused muscle or
fat gain. This will allow you to fine tune your exercise and nutrition
All you need to find a good estimate of your body
composition is a
Accu-Measure skinfold Caliperand you can do it yourself in about
Eating healthy could be all for not if you have been
overconsuming calories. Healthy or unhealthy foods still equal calories.
Some "healthy foods" are unhealthy foods in disguise.
In order to show more definition you will either need to
burn body fat or gain muscle to lower your body fat percentage. If you
think you have not improved your muscle tone and gained 3 pounds, it is highly
unlikely you have gained muscle.
of making assumptions the best idea would be for you to get you body composition
measured. You can get a scale with a BIA body fat meter at the store, a
handheld body fat meter or the aforementioned
Accu-Measure skinfold Caliper.
Without knowing your body composition it is just a guessing
game which will go on forever if results are not evident.
Stick with your exercise program, drink a lot of water, eat
a balanced fiber rich diet, get enough rest and you should get results.
When you take your body composition make sure to take it at consistent times,
you can read more about body fat