“The biggest mistake people make when they’re trying to lose weight is getting their day off on the wrong foot,” says Susan Peirce Thompson, PhD, president of the Institute for Sustainable Weight Loss.

Those first waking moments lay the foundation for the choices you will make the rest of the day—and every day after—so it’s vital to establish good habits that you can fall back on when you’re still foggy-headed and bleary-eyed.

5You oversleep.

We’ve all heard that a lack of shut-eye may cause weight gain, thanks to elevated levels of the appetite-stimulating hormone cortisol in the body.

But turns out the opposite—getting too much sleep—might not be much better for you.

One study in the journal PLOS One found that sleeping more than 10 hours a night also upped the risk of having a higher BMI compared to those who got 7 to 9 hours a night.

So, hit that sleep sweet spot on the reg, and you’ll be in good shape. (Never diet again and still lose weight with this cutting-edge plan that naturally retrains your fat cells! Here’s how.)

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