Losing weight is a tough thing to do! If you feel that, week after week, you are making efforts to shed those pounds but are still not getting results, then you might not be doing the right things. However, before you throw in the towel on your weight loss goals, try to avoid these mistakes which you could possibly be making. Relying on the Weight Scale Every time you step on the scale and see no change, you are bound to feel frustrated. However, it is necessary to understand that weight scales are not always right. The numbers they tip towards may be affected by several factors, such as fluid fluctuations and the amount of food remaining in your body. Hormonal changes such as accelerated estrogen levels and other hormonal changes lead to water retention which can cause temporary weight gain. Even if the number on the scale is not moving, there is a possibility that you may be losing weight. In order to know if you are losing weight, use measuring tapes and take pictures every month to gauge your progress. Eating Too Many or Too Few Calories Calorie counting is important when you wish to lose weight. You certainly need to burn more calories than what you consume on a daily basis. Consumption of too many or few calories can lead to fluctuations in weight. Research has proven that people burn different amounts of calories to lose weight . It is also important to keep a track of the number of calories you consume, as some people have a habit of not noting down everything that they eat. In a recent study, 10 overweight people only disclosed 1000 calories while they were consuming 2000 calories per day. This could be due to the consumption of high-calorie foods such as nuts and cheese. On the contrary, consuming very few calories can also have its ill effects. Diets which are extremely low in calories can lead to a slowdown in metabolism and loss of muscle. Avoid Alcohol Just like carbs, limiting your alcohol intake can also help in weight loss. If you are consuming excessive alcohol, it can affect your weight loss goals. However, it is necessary that you do not deprive yourself completely. An occasional glass of wine or vodka will never hurt! Exercising Excessively or Not Exercising at All! If you wish to lose weight, exercising is a must. It helps prevent loss of lean mass, thereby leading to fat loss and maintenance of metabolic rate. On the other hand, exercising too much can cause stress. Stress inhibits the activity of adrenal hormones that help regulate stress. Therefore, exercising in the right amount is important. Ditch Juices, Embrace Fruit! Several diets may demand the inclusion of juices in your diet. Juices may lack fiber which is generally required to lose weight. Therefore, removing solid foods and replacing it with juices can make you hungrier, thereby leading to binge eating that causes weight gain. Along with this, fruit juice can be packed with sugars that can lead to blood sugar hikes. Although introducing juices in your diet may help you lose some weight, most of the loss may consist of water weight and muscle mass. This weight loss is often temporary, thereby causing you to gain weight again. Therefore, it is recommended that instead of consuming fruit juice, you opt for whole fruits. A study conducted by Harvard University indicated that eating whole fruits reduced the risk for type 2 diabetes, whereas fruit juices actually increased the risk of the same . Inadequate Protein Intake Protein is a vital nutrient when it comes to losing weight. It has been shown to help in weight loss in a series of ways. Protein can help in reducing calorie intake, boosting metabolism and also in protecting muscle mass. Therefore, including 0.6-0.8 grams of protein per lb in your weight loss meal plan may lead to better weight loss. Some of the best proteins include lean meats, soy, low-fat dairy, nuts, and seeds.