If you have been working out religiously for weeks or even months and are still not seeing the results you expect, it could be because you are making one or more of these common fitness mistakes. An important key on your journey to reaching your fitness goals is to ensure your effort and hard work isn’t being undermined by one of these pitfalls. Here is a list of the biggest fitness mistakes people make and how to avoid them.

Having unrealistic goals

Just like building a house, it’s important to have a sturdy foundation first. Choose a fitness routine that fits into your life. If you have been mostly sedentary and decide you are suddenly going to start working out twice a day, seven days a week, it’s easy to burn out, or worse, get hurt. Starting out with more attainable goals that you can master first and then building from there will help you adhere to your plan and lower your risk of injury.

Doing the same workout day in and day out

It’s easy to fall into a fitness rut. If you perform the same exercises over and over again with no variation and no progression, your body will adapt and you will plateau, not to mention the boredom that is sure to set in. The more you perform the same exercise, the easier it becomes for your body and the less your body must work. Keep challenging yourself by increasing intensity and introducing new moves that will help rev up your routine. Having a personal trainer can help you get better results from better workouts.

Believing you can lose weight with exercise alone

Proper nutrition plays a huge part in the success of your weight loss program. You can’t stoke a fire without fueling it first. Exercise alone won’t get you the results you want. Putting your all into your sweat session does not give you a free pass to go home and pig out on junk food every night. You could be counteracting all the good your workout did. By combining your workout routine with a healthy, balanced diet, you are giving your body the juice it needs to torch those calories.

And speaking of calories…. not eating enough of them

Think skipping breakfast will help “save” calories? Think again. Breakfast eaters tend to weigh less than those who snooze through their morning meal. As a general rule, women need at least 1,200 calories a day, however, if you have a strenuous workout plan, you should be consuming more. Eating too few calories can lead to all sorts of problems including low energy levels, hair loss, sleep issues and infertility.

Being mindful and avoiding these common mistakes will help ensure you stay on track with your fitness goals. The results will speak for themselves.