Quick Weight Loss/Gain Issue?

Body weight fluctuates with hydration, amount of food in the intestinal tract and many other factors: fluctuation is normal.

When you eat carbs, you generally retain more water....the opposite when you go lean on carbs.

The scale only measures weight....it can't see your muscle, hydration, bone-density, etc, etc. I really doubt your actual body fat is fluctuating that much.

And lastly...it is what it is.

skip the cheese on your burger and choose lettuce and tomato instead

opt for self checkout wait in line for 7 minutes ring yourself up for another 10 bag your own grub and load up the car

run 5 percent of a marathon at a 10 minute mile pace

swap out brown rice or quinoa yes even the new super food which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup

alternate between cat pose cow pose and downward dog 13 times holding each for 30 seconds

soups can be both filling and comforting try making a garden or bean soup with low salt broth and store in portion sized cups for later

Maybe it's the water weight I'm not sure really, maybe go ask a doctor about this ?

If you have a seperate room keep small useful exercise equipment Use those equipment while reading and listening songs

Monitor your progress by noting your clothes fit looking in the mirror and taking photos