Today I went to the gym for an hour. Swam for 1/2 hr. Ate a salad.

[NewtScamander3]

And I've put on a pound!
FFS.

How often are you weighing?
I went to a BBQ yesterday, ate well, went to the gym this morning, I've just eaten a twirl with a cup of tea.
I only weigh every two weeks now. Things fluctuate too much.
I've lost 4.5 stone so far

You haven’t though because that’s not how it works

Assuming you mean you’ve put on a pound since this morning.

Did you weigh yourself after doing all that?

I weigh myself first thing in the morning before eating or drinking anything. Out of interest a couple of times I've then weighed myself in the evening and I can weigh 2lb more between morning and evening because weight fluctuates.

Pick a time, put your scales somewhere they can stay so you arent moving them about as that can change the readings, and stick to that consistency.

I like to weigh daily when I'm trying to lose weight, it keeps me focused, but if you don't then just weigh weekly or monthly.

Compared to when?

Yes.

Don't lose hope OP.
Muscle weighs heavier than fat.

You are doing great.

Weighted this morning as usual.
Then weighed after lunch.

I know there are fluctuations.
But honestly! I can eat bloody salad all week and not lose a pound.

It sounds like you're weighing yourself far too often and it's not doing your head any good. Try to focus on how you feel rather than counting the numbers. And you need to eat - plenty of protein, don't be afraid of carbs. Salad is excellent but it's not enough

You know you are full of food, poo and water (wee) don’t you?
you are going to be heavier in the day you don’t lose weight during the day time that’s the time you are actively eating and drinking
I can sometimes be 3-4lb heavier in the evening than the morning this is why they say weigh in AM after a wee.
weighing during the day is going to lead to you getting really anxious it is not good for you you need to stop doing it ASAP

It’s really unhealthy to weight yourself multiple times a day. Health isn’t just a number on a scale. Throw it away and focus on how you FEEL.

Why are you surprised? You've eaten, presumably drunk some water, and your muscles will retain some water after exercising.
Weigh yourself tomorrow morning.

Your hair was probably still damp from swimming, so added water weight.

550ml water weighs a pound?
Did you drink water since this morning?

Skin is also porous I never weigh myself after immersing myself in water either!

Weighing from morning vs evening with me can vary by about 3lbs.
I only ever weigh at the same (ish) time now, on the same scales.
Weighing yourself later in the same day is just silly. You'd never have lost any weight from the morning!

Joe wicks does my head in but there’s a reason he called the scales the sad step. I think it’s him anyway, could be someone else 🙈 Get rid of the bloody thing if you’re obsessively weighing yourself then getting upset because of it. You’re doing all the right things to take care of your body and you’ve said you understand that your weight fluctuates. Believe in the process, weight loss is not linear.

Do yourself the biggest favour of your life and put the bloody scale away. Your weight loss is all about what you're eating. Weigh yourself once a month, that's it.

I'm not sure if your're being dramatic just for sympathy or if you genuinely don't understand how bodies work?

Your diet sounds healthy but your obsession with weighing yourself doesn't.

If you weigh yourself first thing tomorrow morning I’m sure it will be lower.

Just to illustrate the point that scales fluctuate widely, this is a graph i did a couple of years ago when I was dieting. I joined a 100 day challenge where I weighed every morning at the same time for 100 days while maintaining a calorie limit of 1600 calories a day, reducing (but not eliminating) carbs and doing 3 x 30 minute exercise sessions a week.

Hopefully you can see how up and down it is if looked at just on a daily level, but if you look at the overall trend over the 3 and a bit months it trends downwards.

This graph is really helpful to visualise the pattern, thank you for sharing

It takes months of consistent resistance training with weights to build a lb of muscle, not an hour in the gym plus a swim!