I'm not an expert, but can tell you my personal experience.  I was stuck at my weight and actually went up a little for some time despite putting on a lot of miles and cardio.  I didn't understand!  I was eating healthy and moving.  After tracking everything that went in my mouth, I discovered I was not eating nearly enough for my activity level.  I have nearly doubled my calories and kind of graze all day and have lost weight and dropped my body fat %.  I'v also gained a ton of energy, need less sleep and am able to go faster and longer than before. 

Everyone is different.  Experiment a little and see what works best for you.  Best wishes!

-Lulu

try this site for tracking food nutrition and activity... thedailyplate

After years of struggling with Middle Aged Weight gain, I have found a program that works for me.  See Gary Taubes' new books on diet. I've tried this approach and it is incredible - so much so that I've started a website to spread the word. Investigate SLOW CARB eating for weight loss. Atkins was very close to the truth! This really works for me and keeps me FULL -- and I lose pounds. Amazing.