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" 1. You aren&amp;#039;t being consistent. If you only exercise sporadically and eat healthy once in awhile, don&amp;#039;t kid yourself into thinking that&amp;#039;s enough. Unless you are born with great genes, you will need to put in consistent time and effort towards your goals. That means a few resistance workouts per week and, of course, some extra cardio. 2. You don&amp;#039;t have variety in your workout routine. Your body is a machine, and a smart one at that. If you only do the same thing over and over, it learns, and develops muscle memory for the movements. Over time, your body will adapt and stop being challenged. It&amp;#039;s important to constantly switch things up, to confuse your muscles, and keep them guessing. This means stretching, resistance workouts, and cardio \u2014 not just one or the other. 3. You did a juice cleanse. Studies have shown that doing a juice cleanse is not the answer to sustained weight loss. While in the beginning you may see pounds melt away, you are losing mostly water and carb weight, which will return. It&amp;#039;s best to avoid &amp;quot;quick fixes&amp;quot; and stick to a method that is consistent. RELATED: 3 Tips for Breaking Down That Weight-Loss Wall \u00BB 4. Your breakfast doesn&amp;#039;t exist. Not eating breakfast almost guarantees that you will make up for the missed calories by overeating later on in the day, or that you will not consume the necessary calories you need to power through your day efficiently. The latter can actually have an adverse affect on your metabolism, slowing it down, and potentially adding to weight gain. Instead of skipping breakfast, try to add something filled with protein first thing, like an egg on avocado and toast. 5. Your only focus is cardio. By only using cardio as your workout, you are not setting your body up for success. You need stronger muscles to help increase your fat-burning potential, and amp up the number of calories you burn each day. Start to incorporate weight training in order to get a toned, lean body. 6. You aren&amp;#039;t working out with enough weight (or any at all). Using heavier weights with fewer reps (10-15) is better than lighter with more reps (20+) when you are trying to build up muscle and tone. It is important to challenge your muscles constantly, yet safely, in order to continue building lean muscle that will burn away fat. Stick with 10-15 reps and make sure it&amp;#039;s challenging. 7. You always workout alone. People who join fitness groups are proven to be more successful at achieving their fitness goals. Why? Because you are being held accountable by another person. Plus, it&amp;#039;s more fun! Find a buddy to hit the gym with, or even just for a jog. RELATED: The Benefits of a Weight-Loss Buddy \u00BB 8. You stress out about the number on the scale. Learn to understand that weight is more than just a number. As you add muscle, you may gain some weight because you&amp;#039;re increasing your muscle mass, and muscle is heavier than fat. But despite being heavier, it takes up just 1/4 of the space, meaning you could weigh the same and appear much smaller. Also, remember that the more muscle you have, the more potential you have to burn fat, leading to accelerated results. 9. You eliminated carbs from your diet. This can actually lead to fat gain over time, plus you will have much less energy for your workouts. Your body needs carbohydrates in order to fuel it throughout the day. It is important, though, to eat carbs that your body can easily use. Things like whole-grain bread, brown rice, and quinoa are great options. Kayla Itsines is an international Certified Personal Trainer and the Founder of The Bikini Body Training Company. NEXT: 9 Pieces of Exercise Advice You Can Ignore \u00BB Photo: Blend Images/John Fedele/Getty This story originally appeared on MarieClaire.com More from Marie Claire: \u2022  6 Moves to Make You Look Better in 60 Seconds Flat \u2022 &amp;quot;Strange&amp;quot; Health Issues That Actually Happen to Everyone \u2022  5 Amazing Ab Exercises You&amp;#039;ve Never Tried  "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a25559/reasons-not-losing-weight/>