You think you’re doing everything right by eating healthy food (most of the time) and getting to gym a couple of times a week, but you’re not losing weight. What’s going on?

The answers might surprise you…

Mistake No. 1: You skip meals

There is a misconception that skipping breakfast – or any meal – saves calories. The truth is that if you eat fewer than three meals a day, you usually end up eating more during the course of the day.

Mistake No. 2: You drink your calories

Liquid calories from alcohol, smoothies, coffee with sugar, sweetened juices, teas, and cooldrinks can really contribute to weight gain, since it’s easy to forget to factor those calories into your daily calorie allowance.

Mistake No. 3: You’re not sleeping enough

Not getting enough quality sleep can disrupt your hormones, affect your metabolism and put your body under stress. Your body then creates carb and fat cravings to get more energy, which is why you eat more on days when you sleep less.

Mistake No. 4: You overeat healthy foods

Nuts, avocados, whole wheat pasta, olive oil and dark chocolate are all natural and healthy, but they have lots of calories. You still need to watch how much you eat of the good stuff.

Mistake No. 5: You think about exercise a lot

A French study showed that simply thinking about exercise can cause you to eat 50% more. The reason? People think that the upcoming workout gives them license to snack.

Mistake No. 6: You only do cardio

Weight training is an important part of losing weight. Getting off the treadmill and lifting weights will not only build lean muscle and increase your metabolic rate, but you’ll keep burning calories long after you’re done.

Mistake No. 7: You drink diet cooldrink

Sugar-free might sound like diet heaven, but research shows that consuming artificial sweeteners promotes weight gain by changing the composition of gut bacteria, which could lead to glucose intolerance.

Mistake No. 8: You’re too focused at work

If you sit for even just a few hours, your body stops making a fat-inhibiting enzyme called lipase. Stand and stretch every hour to boost your metabolism, or fidget all day (tap your feet or bounce your chair) to increase calorie burn.

Mistake No. 9: You drink too much water

Yup, there is such a thing as drinking too much water. Doing this actually dehydrates the body by over hydrating. A “normal” intake usually falls between two and three litres, but find what works for your body and your specific needs like exercise levels and your body’s composition.

Mistake No. 10: You could have a medical problem

Certain diseases can cause you to pick up weight, or prevent you from losing it. Consult your doctor if you suspect any of the following conditions: Insulin resistance, hypothyroidism, chronic stress, Cushing’s syndrome, polycystic ovarian syndrome (PCOS), depression, leaky gut or adrenal fatigue.