Problems shifting the weight

I've been on a diet for about three months now, using calorie count to tally my calories consumed and expended.

Up until recently, I'd been going great guns and lost 16 lbs in ten weeks or so.  I've recently plateaued and have stayed at the same weight for about 3 weeks. I still need to lose another 25 lbs to get to the right weight, because I'm still overweight for my height. 

I'm consuming between 1000 and 1300 calories a day and expending between 300 and 700 calories a day in exercise depending on how I'm feeling.

I suppose I'm having a few problems.  I find it difficult to eat more than 1200 calories in a day, unless I eat high calorie, nutrient deficient foods.  Which I don't particularly want to do.

Does anyone have any advice on how I can continue to lose the weight that I need to?

In short, Eat more.

Your net calories are far too small.

How tall are you? How much do you weigh? How old? My guess is you aren't eating nearly enough to be able to lose weight healthily.

Change your exercise up a bit...

But also eat more.  Eating more calories doesn't mean you have to eat unhealthy.  There are plenty of foods out there that you can add to up your calories. (Bananas, Brown Rice, Milk, Peanut Butter, Nuts)

In response to the first post, I'm 5' 2" and weigh 147 lbs and I'm 25 years of age.

I want to get down to something like 120 lbs, which is what I'm supposed to weigh.

A typical day's eating for me would consist of:

Two weetabix with skim milk for breakfast
A instant soup of some sort for a snack
A grain bread sandwich with turkey, fat free ranch dressing, low fat cheese, and grated zucchini or carrot for lunch
An apple, or two light ryvita with light cream cheese for my second snack.
And meat or fish, with 1 cup of assorted vegetables and some pasta, rice or potatoes.

In terms of liquids, besides water, I drink decaff tea mostly.  I might have one glass of soda once every few days or something like that.

It roughtly equates to a little over 1000 calories anyway. >_>

Usually my exercise consists of 20 minutes of free weights and 20-45 on the exercise bike at a vigourous speed and then 3.5 miles of walking in the evening for an hour.

So should I just eat more food through out the day, or change my exercise routine, or perhaps both?

Sounds to me like the exercise youre doing is quite a bit. And somehow youre running on only 1000 calories??? Youre gonna burn yourself out, you should eat back all of your exercise calories, since 1000 calories for being even sedentary is very low.

You definately need to eat more. At least 1,200 calories, but almost assuredly more.

Use this site's tools to determine how many calories you need and start eating that number of calories. Go ahead and assume you're moderately active if you're doing all that exercise.

What about high calorie nutrient rich foods?

Peanut butter? Seasame sticks? Nuts and dried fruit?

Try doing little things so you don't feel super full and thus gross...

When you're eating soup, add a spoonful of plain yogurt.
Instead of low cal jam on your toast, have some peanut butter.
Instead of snacking on plain veggies all day, snack on veggies with hummus.
If you want to put fruit in your cereal, choose a banana instead of berries.
Add some avocado to your salads.
Add some milk to your daily coffee.

...Just some ideas.