You can't do without your daily glass of wine
A little wine every day has been shown to be just fine for your health, but people tend to have a heavy pour at home, Cording says. (A serving of wine is five ounces, which means a 750-milliliter bottle should technically last you five days if you’re having a glass a night.) Wine has calories, unfortunately, and they can add up. It also can ramp up your appetite, prompting you to graze when you probably wouldn’t otherwise. On the flip side, though, cutting down on how much you have or how often you have it can make a big impact over time.
You tend to skip meals
We get it: Sometimes things get crazy at work and you might forget to have lunch. But that can seriously mess with your weight loss, Moskovitz says, largely because you’re so hungry by the time you have dinner that you end up overeating.
You’re a cream and sugar kind of person
Cream and sugar makes coffee taste amazing, but it’s easy for people to go overboard, Cording says. If cutting it out entirely is a nonnegotiable, try slowly scaling back and seeing where that gets you. People tend to become more desensitized to sugar over time, so it’ll take awhile for your tastebuds to catch up. You can also try using sugar and creamer packets instead of pouring it out of a container to be more aware of how much you’re using.
You have to have something sweet after every meal
It’s so, so easy to fall into this habit, but Cording points out that all of those desserts can add up—and it can be hard to feel satisfied when something sweet isn’t an option. “You may just be craving something to signal the end of the meal or to change the taste in your mouth,” she says. Try having a piece of gum or a mint afterward instead.
You don't know portion sizes
And you’re not alone. “A lot of people underestimate their portion sizes,” Cording says. “I see this all the time with rice, pasta, and meat.” Her clients will often think they’re just having a serving when in reality, they’re eating three servings, she says. And, if you’re regularly eating more than you think, it’s easy to overeat at a meal. The American Heart Association has a nice little breakdown of a few portion sizes for popular foods, but Google can be your friend when you have specific questions.
You use food as a stress reliever
It’s super easy to get into the habit of mindlessly noshing on something salty when you’re frazzled, but regularly soothing your stress this way is only going to make you gain, not lose, weight, says Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Living a Real Life With Real Food. If you love the satisfying crunch you get from chips or pretzels, try carrot sticks for a similar feel.
You're not getting enough ZZZs
Sure, it can be tough to go to bed around the same time every night, but if you regularly stay up late, it’s going to impact your ability to lose weight, Moskovitz says. Here’s why: Research has found that not getting enough sleep can mess with the hormones leptin and ghrelin in your body, both of which impact your appetite. Plus, feeling wiped can just make you feel like eating more.
You're a late-night eater
"Oftentimes, people are not hungry late at night, but it simply became a habit to eat then, which causes weight gain over time," Warren says. Your body doesn't burn those extra calories overnight as efficiently as it does during the day, so this habit really works against you—and cutting it out can make a big difference.