I think what is helpful here is to look at body composition.
When you start/change an exercise routine, it is common for your muscles to retain water. It is this increase in your lean mass that you are seeing on the scale. But it should be emphasised that this is LEAN MASS, not fat, and it is largely a one-off effect.
If you run a calorie deficit, then you should lose fat, regardless of what the scale (lean mass plus fat) is saying. Muscle and water are considerably denser than fat, and typically this shows up as inches lost, even if the scale is being unco-operative. Ignore the scale, and track your progress with the tape instead.
Intake is not just a matter of "as well" - watching your intake is probably 80% of fat loss, with exercise being worth just 20%.
Keep going with your lifting - strength training is actually a very effective fat burner (so long as you are creating an actual calorie deficit through diet), and keep your cardio to 30 minutes or less.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
| current weight: 178.0