Dieting can be a real challenge, and there are plenty of pitfalls that can make it even harder to shed those extra pounds. While exercise and self-discipline are important for weight loss, what you eat is just as critical – if not more so.

Here are the top five food pitfalls that dieters need to avoid.

1. Skipping breakfast

A lot of people think that skipping breakfast is a good way to reduce their calorie intake, but that’s not the case. Skipping breakfast can actually backfire, because it can lead to overeating later in the day.

When you don’t eat anything in the morning, your body goes into starvation mode, slowing down your metabolism and making it harder to burn calories. Plus, studies show that people who eat breakfast tend to weigh less than those who skip it.

To avoid this food pitfall, try to have a breakfast that’s high in protein and low in sugar – such as eggs, whole-grain toast, and yogurt – to help keep you full and energized until lunchtime.

2. Drinking too many calories

Sodas, energy drinks, and other sugary beverages can add hundreds of empty calories to your diet without providing any nutritional value. These drinks can also cause blood sugar spikes and crashes, leading to cravings and overeating.

Instead, try drinking water, herbal tea, or black coffee to stay hydrated and alert. If you need a little flavor in your drinks, add some sliced fruit or a splash of unsweetened almond milk.

3. Snacking mindlessly

Snacking can be a great way to keep your metabolism firing and your energy levels steady, but it can also be a major diet saboteur if you’re not careful. Mindless snacking in front of the TV or computer can lead to overeating without even realizing it.

To avoid this, try to plan out your snacks ahead of time and keep them in single-serving portion sizes. Choose snacks that are high in protein and fiber, such as nuts, seeds, veggies with hummus, or Greek yogurt with berries.

4. Eating too many processed foods

Processed foods – such as frozen dinners, snack bars, and fast food – can be convenient, but they’re usually packed with unhealthy fats, sugar, and sodium.

Eating too many of these foods can lead to weight gain, inflammation, and a host of other health problems. To avoid this food pitfall, try to cook as much of your own food as possible using whole, unprocessed ingredients.

If you need to eat on the go, look for fast food restaurants that offer healthier options – such as grilled chicken sandwiches, salads, and wraps – and avoid deep-fried or heavily sauced dishes.

5. Skimping on protein

Protein is an essential nutrient for weight loss, because it helps to keep you feeling full and satisfied after meals. Skimping on protein can lead to overeating and cravings for unhealthy snacks.

To avoid this, try to include protein in every meal and snack – such as eggs, tofu, chicken, fish, Greek yogurt, or protein bars. Aim for at least 20 grams of protein per meal to maximize its weight loss benefits.