Many people struggle with losing weight, even when they’re exercising and trying to eat healthy. One of the biggest reasons for this is that they may have certain eating habits that make it harder to lose weight.

By understanding which habits are the most common culprits, you can make changes to your diet and start seeing results faster. Here are 10 common eating habits that make it harder to lose weight:.

1. Skipping breakfast

Skipping breakfast can actually make it harder to lose weight, as it can cause your metabolism to slow down and your body to crave unhealthy foods throughout the day.

When you skip breakfast, you’re essentially telling your body that it’s in starvation mode, which makes it hold onto fat rather than burning it. Make sure to start your day with a healthy breakfast, such as eggs, oatmeal, or fruit.

2. Eating too quickly

Eating too quickly can also make it harder to lose weight. When you eat quickly, you’re not allowing enough time for your brain to register that you’re full, which can lead to overeating. Instead, try to eat more slowly and enjoy your meals.

This will help you feel full faster and prevent you from consuming too many calories.

3. Eating when you’re not hungry

Many people eat out of habit, boredom, or stress, even when they’re not actually hungry. This can lead to consuming more calories than your body needs and make it harder to lose weight.

Instead, try to eat only when you’re truly hungry, and listen to your body’s signals to stop eating when you’re full.

4. Drinking too many calories

Drinking too many calories, such as soda or juice, can easily add up and make it harder to lose weight. Stick to water or other low-calorie beverages, and avoid sugary drinks like soda and energy drinks.

If you do want a sweet treat, try a piece of fruit or a small portion of a low-calorie dessert.

5. Eating too many processed foods

Foods that are high in sugar, salt, and unhealthy fats, like processed snacks and fast food, can make it harder to lose weight. These foods are often high in calories but low in nutrients, which can lead to overeating and weight gain.

Instead, focus on eating whole foods like fruits, vegetables, lean proteins, and whole grains.

6. Eating too few calories

While it may seem like eating as few calories as possible is the key to losing weight, it can actually have the opposite effect.

When you don’t eat enough calories, your body can go into starvation mode, which slows down your metabolism and makes it harder to lose weight. Plus, not getting enough nutrients can leave you feeling tired and hungry. Make sure to eat a balanced diet and aim for a reasonable calorie deficit.

7. Eating too much at night

Eating too much at night can make it harder to lose weight, as your body’s metabolism naturally slows down as you prepare for sleep.

Try to eat your last meal at least a few hours before bed, and opt for a lighter and more nutritious dinner to help you sleep better and burn more calories.

8. Not getting enough protein

Protein is an important nutrient for weight loss, as it helps you feel full and satisfied for longer periods of time. Not getting enough protein can leave you feeling hungry and cause you to overeat.

Make sure to include protein-rich foods like lean meats, fish, tofu, and beans in your diet.

9. Eating out too often

Eating out too often can make it harder to lose weight, as restaurant meals are often high in calories, unhealthy fats, and sodium. Additionally, portion sizes are often much larger than what you would eat at home.

If you do eat out, try to choose healthy options and pay attention to portion sizes. Better yet, try cooking at home more often so you have more control over what you’re eating.

10. Not planning ahead

Not planning ahead can also make it harder to lose weight. When you’re hungry and in a rush, it’s easy to grab unhealthy snacks or meals instead of taking the time to prepare something nutritious.

Try to plan your meals and snacks ahead of time, and keep healthy options on hand so you can grab and go when you need to.