Still Not Losing Weight? These Dietitians Reveal 10 Reasons You Aren't Seeing Progress

Although it's important to eat in a calorie deficit, you can go too far and eat too few calories. This will definitely sabotage your weight-loss efforts.

"This actually can slow down metabolism and lead to your body conserving fat stores; your body perceives that it is starving, so it holds on to fat to ensure survival," Sarah Reuven, MS, RDN, told POPSUGAR. "Making sure you are getting enough calories to maintain good energy throughout the day and eating a combination of lean protein, plenty of non-starchy veggies, healthy fats, and whole grains is the best way to ensure you meet your weight-loss goals."

"The number one mistake people make in their weight loss efforts is taking an all-or-nothing approach," Charlie Seltzer, MD, weight loss specialist, told POPSUGAR. "Going 100 calories over your goals is not the same thing as going 800 calories over your goals. The thought should be damage control, not being perfect."

Also, a lot of people assume if they indulge in a treat or cheat meal, their entire day is ruined and continue to eat poorly. Instead, take each meal as a new opportunity to eat well and eat within your calorie budget.

You shouldn't feel like you need to eat a perfect diet all the time to lose weight. However, when you deviate from your plan, you should still monitor your calorie intake and keep track of what you're eating.

"Since we know tracking food increases likelihood of success exponentially, not tracking when you deviate from your plan is horrible," Dr. Zeltzer said. He explained that if you eat an average of 1,600 calories a day but go over three days a week and your weight still goes down, you could maybe raise your caloric goal and still lose weight.

"But this only works if you know how many calories you went over," he explained. "There is also a subconscious component, which may keep someone from having that extra donut right before bed if they know they have to track it."

Yes, foods with fat in them are also highly caloric. But that doesn't mean you should avoid this important macronutrient altogether.

"Avoiding fat and focusing entirely on low-fat or fat-free foods is, in my professional opinion, the biggest way to sabotage weight-loss efforts," Kylene Bogden, RD, told POPSUGAR. "It leads to a constant state of never feeling satisfied and poor blood sugar control, the two biggest keys to weight loss."

Maria Zamarripa, MS, RD, agrees. "By including fat sources such as nuts, seeds, avocados, olive oil and avoiding the processed low-fat options, you are much more likely to reduce sugar cravings and eat less junk food calories later in the day," Maria said.

Keep in mind that while these foods are satiating, they are still easy to overeat. Be sure that you are still staying within your daily calorie allowance to create a calorie deficit and actually lose weight.

On the flip side, you can eat too many healthy fats and end up in a calorie surplus, leading to weight gain.

"We all know that healthy fats are good for you, but they are also a high-calorie food," Sarah explained. "Being mindful about portion sizes and not going overboard on avocado toast, nuts and almond butter can help you reach your weight loss goals."

Yeah, yeah, you've heard it all before: drinking enough water is essential for proper hydration, healthier skin, and, yes, losing weight. But it's true, and you'd be surprised how many people don't drink the recommended 64-plus ounces of water a day.

"Inadequate hydration is a nightmare when trying to lose weight," Kylene said. "Lack of fluids is often mistaken for hunger."

Drinking enough water is also essential for your digestive system, and if you're working out hard, you'll need to drink even more.

Many people ignore their sleep habits and don't factor sleep into their weight-loss plan. In fact, adequate sleep is an essential tenet of weight-loss.

"Studies show that lack of sleep can directly impact your weight by increasing late night snacking, particularly high-carb snacks, as well as choosing larger portion sizes," Sarah explained. "Getting too little sleep also increases your body's cortisol levels, a stress hormone that signals to your body to conserve energy, which ultimately leads to your body hanging on to extra fat."

Aim for around seven hours of sleep a night. And if you're having trouble falling asleep, try these four ways to get more sleep.

Yes, exercise is essential in helping you lose weight — it burns calories, helps you build lean muscle, and can rev up your metabolism for an afterburn. But exercise shouldn't be your only method of losing weight. In fact, some people who exercise even rigorously find that they gain weight.

"Really intense exercise like boot camp and running are amazing for health and weight loss, but if you're slamming a smoothie afterwards, you may have calorically 'negated' what you just burned," Monica explained. She recommends instead eating a little piece of cheese after a workout, about one ounce, to tide you over to your next meal.

Intense exercise, such as running, also increases your appetite, so be mindful of how many calories you are eating in a day. Being active is great, but it doesn't give you license to eat whatever you want; be sure you are still loading up on nutritious food and eating in a calorie deficit.