Still no movement- increase or decrease?

I am 5'4 129lbs.  I am looking to lose 9 more pounds.  I run 5-7 miles 6 times week and lift weights.  I currently upped my calorie intake to 1700-1800 calories because of my plateau.  I am wondering what is an appropriate deficit for me.  I know 500 is the usual answer but I am meticulous about logging my food and exercise and I can't seem to lose this last 10.  I try to keep around a 500 calorie deficit.  I start at sedentary around 1600 and log my activity so usually the burn meter will read around 2100-2400.  Should I up my calories again or try lowering again.  I was eating around 1500 calories for a long time with no result which is why I upped my intake but nothing happened!? No gain- no loss.  Any ideas.  I do a little bit of calorie cycling but not a lot.   Please help.  

http://www.bestdiettips.com/html/calories.php

Especially check out the 7 day cycle...

But for your height, you're really right on target weight-wise for a normal-framed woman.  I wouldn't worry about it too much.

http://www.bestdiettips.com/html/charts.html

Thanks!  I took a look at this and it seems very spelled out.  Have you tried it and would you say it works...

 

Sorry about the double post! 

Well I haven't used that SPECIFIC sites calories, at least not strictly... for example, for me it said that 1888 was my extreme fat loss, but I try to stay within 1700-1800 because I know that I have problems with my thyroid and whatnot that affect my metabolism as well... but I mean so far I've been losing about 2 lbs a week, which is a healthy weight loss... so I think it works.

If you're working out that much you might want to increase your daily intake of calories. Your body could be in starvation mode, which is what would trigger a plateau. Or increase your protein intake? Just some thoughts

maybe change up your excercise. I'm in the same boat! I'm 5'4" and 128 and want to get below 120 because I have a small body frame. When I plateaued I think my body got used to the cardio I did (I ran 5-10 miles every day). So I started doing interval workouts. I would go to the track and do sprints. I sprint the straight aways and walk the curves and do about 10-20 laps. Fewer laps if I sprint all out and more laps if it's a fast fast run. Also maybe you could try eating smaller meals like 5-6 small meals through out the day. This body builder who has low body fat told me that when you eat too much at a meal, your body only uses so much for energy and the rest gets stored as fat. Then if you go for a long time with out eating, you can activate starvation mode and when you eat a big meal again, it stores all the food as fat to prepare for longer periods of "starvation." But if you eat smaller meals, you will use it for energy and then tap into your fat stores and keep your blood sugar and hunger regulated. Well, I hope that helps. Good luck!