Noticing extreme increase in visual body fat. hardly eating, 45 min cardio, work all day, healthy when i do eat. not basing this off of a scale. help!

Decrease carbs: Most people are surprised at how few calories are actually needed to maintain a healthy weight, even with exercise. There are a number of free apps for your phone that can help you understand how little you actually need to eat. Also a lot of people eat things they think are healthy, but are actually full of sugar, like granola bars, fruit juice and flavored yogurts. Become a label reader.