Most people don’t realize that the habits they are doing daily are making them gain weight rather than lose it. Those bad habits might have caused them to gain weight in the first place! Follow this guide to the 10 most common mistakes that are keeping you fat, and learn how to stop them once and for all so you can start losing weight in as little as 30 days! Here’s what you need to know

1. Not eating enough

If you’re not eating enough calories to maintain a healthy weight, that’s one mistake. One way to make sure you’re consuming enough calories is by keeping a food journal—not only will it keep you accountable, but also record-keeping can be a great learning tool. It’s an unfortunate reality that many people don’t know how much they should eat (you need at least 1,200 calories per day for basic activities like breathing and walking).

2. Eating too much-processed food

Eating healthy is one of life’s biggest challenges, but it doesn’t have to be an expensive or difficult one. A big part of that comes down to eating fresh foods, not processed foods. When you eat out, especially when ordering fast food or takeout, avoid ordering anything that comes in a box or package. And when you are at home, try cooking a few meals each week in bulk and freezing them for easy lunches and dinners later on. Cooking at home can also save money; if you’re not spending extra on prepared foods (e.g., grab-and-go items from grocery stores) then you can use your savings to pay for more healthy ingredients that will keep you feeling full longer throughout your day!

3. Lack of sleep

Not getting enough shut-eye not only messes with your metabolism but also wreaks havoc on your appetite and weight. One study found that people who slept just four hours a night for two weeks straight ate hundreds more calories per day than those who logged seven to nine hours each night. This is because, during sleep, our bodies go through a lot of changes: We release human growth hormone (HGH), which helps repair and build muscle tissue. We also see an increase in leptin, a hormone that tells us when we’re full; if our body produces less of it—because you’re not resting properly—we are likely to become ravenous and overeat.

4. No exercise

One of my favorite quotes is from Bill Clinton's former nutritionist, Shelly Kramer: You can't out-exercise a bad diet. If you aren't eating a healthy diet, taking some time to be active will only take you so far. To get rid of your belly fat for good, we've got to take a hard look at what you're putting in your mouth. Nutrition and exercise go hand in hand. While working out is important, if your nutrition isn't on point—your efforts will only lead to temporary results. Here are ten mistakes that are keeping people from losing weight for good (and how to correct them).

5. Getting caught up in social media

Social media can be an incredibly helpful tool for businesses and personal brands alike. But if you find yourself spending more time than you’d like to scroll through Facebook, Twitter, or Instagram, it’s time to do something about it. We all know that social media isn’t entirely helpful when it comes to building healthy eating habits and losing weight because we end up finding content that can derail our efforts. To help combat these issues, block out specific times throughout your day where you dedicate yourself to getting caught up on what people are posting online—and turn off notifications so they don’t constantly distract you from focusing on your health.

6. Emotional eating

Do you find yourself eating out of boredom, sadness, or anger? When food is used as a band-aid for our emotional issues, it can quickly become part of a vicious cycle. If you find yourself seeking comfort from ice cream every time your boyfriend breaks up with you, ask yourself if there’s another way to deal with your emotions that doesn’t involve food. Or consider reaching out to a friend or family member who can provide more support than Ben & Jerry’s can.

7. Not tracking progress

Weighing yourself once a week at roughly the same time is a good way to measure your weight loss, but it’s not enough. If you want to lose weight and keep it off, you need to weigh yourself every day. A better plan would be to track calories burned each day—try keeping a food journal or use an app like MyFitnessPal. By tracking how many calories you eat and how many you burn each day, you should have a pretty clear picture of whether or not you are meeting your weight-loss goals (not). Additionally, if your goal is more about fitness than fat loss, try wearing a Fitbit or using MapMyRun/MapMyRide apps to monitor progress.

8. Skipping meals regularly

Skipping meals regularly is a big mistake that can cause your weight loss efforts to stall. If you’re trying to lose weight, be sure to eat three full meals every day. For breakfast, try eating oatmeal with fresh fruit or eggs and cheese; in lunch, have a large salad with chicken or fish; and for dinner, make yourself some grilled vegetables over rice.

9. Stress eating

It’s very common for people to turn to food when they’re feeling stressed out. In a 2010 study in BMC Public Health, women were found to be much more likely than men to turn to snacks and desserts when feeling down. This trend wasn’t exclusive to overweight or obese participants either. Even lean individuals with BMIs lower than 25 reported stress-induced eating (emotional eating) weekly. If you find yourself reaching for high-calorie, high-fat foods during stressful times (e.g., work deadlines), try soothing yourself with calming activities instead (e.g., taking a hot bath).

10. Snacking on junk food and sugary drinks

If you're going to lose weight and get healthy, you need to avoid eating junk food in addition to sugar-laden drinks. Replace them with natural snacks like vegetables, fruits, nuts, and healthy fats. Eating high-sugar snacks like candy bars can make it more difficult for your body to understand when you're full. As a result, you might eat more than your body needs and end up gaining weight. Limit added sugars in your diet to no more than 100 calories per day (22 teaspoons). There are different ways to track these calories depending on whether or not you want an exact count or an estimate of how much you're consuming every day.