Please help with tips!!!!

It’s so annoying it’s like when I eat too little my weight won’t move but if I eat enough or too much I gain weight like crazy so wtf am I supposed to do I workout almost every single day or at least 4 times a week and i mix up my workouts (weights, cardio, abs) I’ve been on this journey for a month and in that month I’ve had about 3 cheat days and I’ve only lost 3 lbs in total going from 188 to 179 then back to 185lbs