Dieting can be hard – and sometimes all the hard work doesn’t always pay off.

If you feel like your diet isn’t working, here are some reasons why.

Kristin Kirkpatrick, a registered dietitian from the Cleveland Clinic, said dieting isn’t always enough – you have to move around, too.

“Just having these little things where you move more during the day actually can burn an extra 500 calories.

You do that every day, you’re looking at a weight loss of one pound a week,” Kirkpatrick said.

Kirkpatrick said many people aren’t mindful of what they eat, but keeping a food diary can help you eat up to 40 percent less than usual.

Avoid starving yourself, she added, because that will slow down your metabolism. Dieters who tend to starve themselves during the week end up eating more on the weekend.

Kirkpatrick said you need to make sure you have a good support system in place and always get enough sleep.

“If you’re not sleeping you’re actually going to affect some of the hormones that affect appetite, hunger, and fullness, and that makes you eat more,” she said.

Also – pay attention to the number of artificial sweeteners you are using; studies have linked them to weight gain.