You’re finally in a routine and have been exercising more than ever before, but you’re noticing one thing: you’re not losing any weight. If you’re exercising to lose weight, but noticing the number on the scale isn’t moving, you’re more than likely making one or more of the 5 mistakes to avoid listed below.

1. Your workouts aren’t intense enough

You don’t need to lift weights seven days a week to see results. What matters most is the intensity of your workout and how hard you push yourself, not the amount of time you spend at the gym.

Intensity is a personal perspective, but many times people have a tough time pushing themselves past a certain point because it’s uncomfortable and outside their comfort zone.

Get yourself out of the mindset that the longer you spend at the gym, the better results you achieve.

You can get the same results in half the time by doing short, HIIT workouts for 30 minutes a day.

2. Your workouts are inconsistent

In order to see results, you should be hitting the gym regularly, 3-4 times a week for at least 30 minutes. Sure, that walk around the parking lot during lunch is great for getting the blood flowing in your body and taking a break from sitting at your computer, but if you’re trying to shed pounds, it’s not enough.

The same goes for that strength and conditioning class you’re taking here and there. Consistent workouts are an important aspect of losing weight.

3. You’re only doing cardio

Yes, cardio is known to help you burn calories. But if you only run, bike, do the stair master or elliptical, or swim, you’re missing a key component to maximizing your calorie burn: Strength training. Remember, your body burns more fat based on how much muscle you have, and strength training will help you burn more fat, faster.

This is why full body workouts are more efficient than isolating muscle groups – because you can do shorter workouts and get better results.

4. You’re not switching your workouts up

If you’re working out regularly but your weight loss has plateaued, chances are you’ve been doing the same workout and need to switch your routine up. When you do the same workout 3-4 times a week, your muscles become used to it, which is why it’s important to switch things up every few weeks.

5. You’re not focusing on your nutrition

Nutrition is the number one way to reach any personal fitness goals you set for yourself. Whether it be bodybuilding or losing weight, if you lack the proper fuel in your body, these goals are unattainable.

Additionally, if you exercise regularly, chances are you’re hungrier than usual. But just because you worked out and burned all those extra calories doesn’t give you a free pass to eat that entire pint of ice cream in your freezer or snack on what you want all day. In order to lose weight, you need to create a calorie deficit to ensure you’re burning more calories than you’re taking in.