Jul 10, 2011 By Food Network Kitchens 2 min read

Q: Why can’t I lose weight?

A: Here are 10 possible reasons why you’re not seeing results.

1. Weighing Too Often

Your weight fluctuates on a daily basis, and for women, based on your monthly cycle. Instead: Weigh in once a week during the same time of day, like first thing in the morning.

2. Picking Throughout the Day

Don’t think a few bites here and there matter? Wrong. Jot down everything you eat and drink, even those small bites and handfuls of gummy bears throughout the day.

3. Not Enough Exercise

The recommended minimum to help reduce the risk of heart disease and cancer is at least 30 minutes most days of the week of moderate-intensity physical activity. For weight management, it’s at least 60 minutes most days of the week.

4. Lack of Sleep

Tuck yourself in bed and plan for at least seven hours of sleep a night.

5. Weekend Splurging

Be mindful of the weekends. Instead of going all out, choose a few small indulgences throughout the week to keep from feeling deprived.

6. Underestimating Calories

Opt to eat in more often. When you do go out, choose the simplest items on the menu and ask for a full list of ingredients and cooking methods.

7. Gulping Liquid Calories

Opt for water or other non-calorie beverages. Drink smoothies and protein drinks in small portions (about 8 fluid ounces) and be mindful of the ingredients used.

8.Overindulging On Healthy Foods

Olive oil, nuts, brown rice, whole-wheat bread and avocados are all very healthy eating choices. Be mindful of portions — start by measuring them out to get a better feel of how much you really should be eating.

9. Rewarding Yourself with Food

The classic mistake of “I just exercised an hour and deserve an ice-cream sundae.” Reward yourself with non-food rewards like a manicure, new music, a bubble bath or a good book.

10. Incorrect Facts

Get the facts by researching reputable websites like the U.S. Department of Agriculture’s http://www.choosemyplate.gov/ or find a registered dietitian to help separate fact from fiction.

Courtesy Toby Amidor on foodnetwork.com