You’re eating smart, working out and yet you’re still not losing weight. You’ve tried diets, counting calories, new fitness routines, but the pounds still aren’t budging. As a result, you’re frustrated and searching for answers. So, if you’re working so hard to lose weight, why aren’t you seeing results? It depends – reasons can vary from person to person. First, check with your doctor to make sure there are no underlying medical issues. If you get a clean bill of health, then one of these common habits is likely preventing you from shedding the unwanted pounds.

#1 You sit too much

This one is tough, especially for those with desk jobs. Even though you’re exercising regularly, you sit most of the day at work and retreat to your favorite spot on the couch as soon as you get home. Solution: Sneak in movement Take little breaks throughout the day to get up and move. Try setting alerts on your calendar, or phone, to remind you to move around for at least five minutes each hour. You could also wear a pedometer to monitor your activity level throughout the day.

#2 You have portion distortion

Do you eye your serving to decide if it’s the correct amount? A few extra ounces with each meal can result in weight gain or a plateau. Solution: Measure out your portions One way to be sure your portion sizes are correct is to measure out your food with our Precision Pro Digital Kitchen Scale. Our kitchen scale ensures that portions are accurate to the 0.1 ounce.

#3 You aren’t tracking your foods

It’s easy to forget about that pre-lunch granola bar or the bread you ate while dining out. When you don’t track your eating habits, you may think you’re eating healthier, and less, than you actually are Solution: There’s an app for that Apps such as MyFitnessPal let you track the foods you eat and when you eat them throughout the day. It can be an eye opener to see what you’re eating!

#4 You’re a fitness fiend

Exercise is great, and you should be moving on a regular basis. However, there can be too much of a good thing. Spending hours in the gym each day leads to hunger, burn out and exhaustion. Solution: Ease back on the workouts Your workouts should be short enough that you can still have a life after the gym session. When you’re tired, go easy and do something low impact such as yoga, or take a rest day. Always allow plenty of time for recovery - even elite athletes have an off-season! Also, mix things up. Over time, your body becomes accustomed to your exercise routine. You have to continually challenge yourself in new ways if you want to see results.

#5 You only track your weight

You weigh yourself regularly, but weight is just one measure of health and fitness. Are you losing body fat and gaining muscle mass? How is your BMI? Solution: Measure all of your health metrics Certain scales, such as our Precision Body Check Bathroom Scale, measure your weight and estimate your body mass index (BMI), body water, muscle mass, body fat and calculate how many calories you need to maintain your current weight. With over 4,800 reviews on Amazon, our Precision GetFit Digital Body Fat Scale is a very popular at-home body composition monitor. These scales provide a more accurate picture of your health and fitness levels. Even though your weight might be stagnant, your body fat could be decreasing while muscle mass increasing. #winwin

#6 Mindless eating habits

Do you eat lunch while working and dinner while watching TV? You might be eating more food than you need to satisfy your hunger. Solution: Skip multitasking and pay attention Sit down to eat without distractions and take the time to chew your food. Put your fork down between bites and be sure to chew each mouthful least 20 times.

#7 You don’t sleep enough

When you’re busy, sleep often goes by the wayside. Sleep is vital to health because during this time, the body repairs muscles, restores energy and produces hormones that keep hunger in check. Solution: Make sleep consistent each night Create a wind-down ritual about 30 minutes before bed to relax your body and mind before sleep. Settling down at the same time each night creates a healthy habit.

#8 You eat the same foods

When you stick to the same foods over and over you miss out on a variety of other vitamins, anti-oxidants and minerals. A varied diet ensures that you get both your macro and micro nutrients. Solution: Try new foods and recipes Adding new foods into your eating plan is fun, provides greater nutritional benefits, and keeps you from getting bored. Are you hesitant to try and cook new recipes? Increase your confidence with our Precision Pro Instant Read Food Thermometer. You’ll be able to tell when your meal is cooked to perfection.

#9 You drink your calories

Fruit juices and pre-packaged smoothies can be loaded with sugar that add extra calories and leave you feeling hungry. Also those fancy drinks from Starbucks could be costing you 300-500 calories! Solution: Eat the whole fruit and DIY Instead of a big glass of orange juice, eat an orange. Make your own smoothies with your favorite fruits, Greek yogurt and spinach. For easy to make, healthy smoothie recipes, click here. For more tips on making healthier drink choices, click here.

#10 Your diet is too strict

You are afraid to eat any treats and monitor every bite of food that you eat. When you constantly deny yourself, you set yourself up for binge eating later on. Solution: Treat yourself Enjoy your favorite treats – in moderation! A small portion will satisfy your craving and can be a reward for a day of healthy eating.

#11 You eat the wrong snacks

A snack should be a mini-meal that nourishes you until your next meal. Sugary treats and snacks like chips and candy won’t keep you full. Solution: Keep healthy treats on hand Foods like apples and almond butter make great nutritious snacks. You could also make up a batch of healthy granola or protein bars to curb your hunger. Here are some of our favorite DIY recipes. Did you overcome a weight loss plateau? Share your top tips with us on Twitter @eatsmartscales.