Not seeing gains?

I'm working out but not seeing gains/improvements in my physique.   This is the biggest issue with most gym goers,  they're putting in the work but not seeing any noticeable physical changes.  Here's what you should be doing.  Working out 3-4 times a week,  weightlifting and doing cardio,  increasing any active rest i.e. walking the dog, yard work, etc....anything to burn more calories,  track your macronutrients (protein, fats and carbohydrates),  limit refined carbohydrates, excess salt and try to eliminate sugar.  This sounds easy but it is not.  But this is also to key to seeing changes in your body.