i agree with the other posters. While gaining muscle mass (in the sense of the red fibery stuff) is a very slow process, it is a common response for your muscles to retain water. This increase in your lean mass can lead to little change in the scale even as you are burning fat.
Strength training IS a very effective fat burner, but it means you are going to be burning fat, but adding some lean mass.
Getting your body fat percentage tested is probably the ideal way to track your progress, but this isn't always simple and easy. Tracking inches lost is simple, and is a much better way of tracking your overall progress than using the scale.
It sounds like you are doing great - the only problem is the measurement system.
First thing to do is lose the term weight loss what you are seeking is fat loss which is different. A scale only measures the force of gravity on you at a given moment in time and has nothing to do with your body composition. Muscle tissue is denser than fatty tissue which means that it weighs more for the same volume. Use measurements and skin fold calipers to measure progress not a scale.
Strength training increases your muscle mass which increases your resting metabolic rate which diverts more of your calories to normal working metabolic processes and not to storage.
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Short answer: keep strength training.
Longer answer: When you start to build muscle, your water retention will increase because muscle cells hold onto 3 water molecules where fat cells will hold one. But as time goes on, your muscle cells will increase your basal metabolic rate (BMR, the calories you burn by existing) and will help you create a calorie deficit so you can lose fat. Keep doing what you're doing. Also, its important to remember to keep track of inches lost as well as weight lost. I've been bouncing around 160 for about a year but I've seen lost inches in my waist and hips and increased in my shoulders. This comes from the fact that I've increased muscle mass and decreased fat. Muscle is denser than fat so takes up less room.
Up until about 3 weeks ago, I was doing cardio for an hour 5-6 days per week. I use a heart rate monitor to determine how hard I am working and to keep track of calories burned. I was doing great, losing 1 1/2 -2 pounds every week. I decided 3 weeks ago to start lifting weights three times a week. So now, I do 1 hour of cardio 3 times per week, and lift weights 3 times a week. On the days I lift weights, I also do 45-50 minutes of cardio. I am still burning just as many calories. Also, Spark lowered my calorie range at that same time because I had met my short term goal and started a new goal. I have been consistently in my calorie range just the same. Here is the thing. In the last 3 weeks, I have only lost one pound. Should I have not added the weightlifting? Everything I read says that lifting is important and that it will help me lose weight faster.
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