It’s not a simple feat to maintain a steady cadence of healthy dieting and exercise to achieve your fitness goals, but it’s also not impossible. If you feel like you’re not incurring the type of results you’re aiming for, it might be time to reflect on what could be holding you back. There isn’t a shortage of reasons for why you might not be exceeding your goals, but there are a few common mistakes that even the most avid fitness enthusiasts make.

You Don't Have a Pan

Not having a well-defined goal is a root cause of failure. You may have an objective to burn body fat, get lean, or lose weight, but you need to specifically determine what your goal is, and how you intend to achieve it. A goal should be time-driven; it should also incorporate tactics and milestones. “Losing 10 pounds” is a common fitness objective, but it’s not a well-defined goal. “Losing 10 pounds in 10 weeks by performing 150 minutes of high-intensity cardiovascular activity over five days per week, and limiting calorie intake to 2,000 per day” is an example of a defined goal that specifically cites the details of your plan. It becomes much easier to lose sight of your goal or abandon it altogether if you do not draft a plan for success.

You Have Bad Habits

Indulging in the occasional slice of pizza or piece of chocolate cake won’t break you. But, poor eating and drinking habits, lack of sleep, and other tendencies that have a physiological impact can ultimately deflate your goals. Bad habits vary tremendously, and we all have them. Breaking bad habits is oftentimes more difficult than achieving goals, which is why it’s important to become cognitively aware of what may deplete your chances of success. Your determination and discipline are crucial to achieving your goals. So, enjoy a glass of wine at dinner, but remember that reaching your goal is a priority and that second glass of empty calories won’t help advance your mission.

You Have a Sedentary Lifestyle

It’s quite possible that you haven’t missed a workout in months, but if exercise is the only source of movement you conduct on a daily basis, you might be falling short of your goals. Do you sit for more than eight hours a day? Do you take fewer than 10,000 steps on a daily basis, and drain your evening hours on the sofa? Even if you workout several times per week, you may be sedentary for 150-plus hours per week. It’s critical for you to maintain a regular workout regimen, eat healthily, and sleep for eight hours per night, but it’s also important to move throughout the day.

If you work an office job, make an effort to take a walk during every break. If you have the advantage of a standing desk, take the opportunity to stand for at least half of your workday. Making a few subtle adjustments to your lifestyle could prove to be the difference between failure and achieving your goals.

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