Here are breakfast mistakes to avoid, so your morning meal doesn’t mess with the number on the scale.

1. You Guzzle OJ
Juice is much higher in sugar and calories per serving than actual oranges themselves. Go for the real fruit instead, which is more filling and contains more fiber—so it keeps you fuller longer.

2. You Have a Big Bowl of Nutritious Cereal
Yes, you get points for skipping out on the Frosted Flakes. But even so, be sure to watch your portion sizes. Most people actually pour out way too much and end up having two to three servings of the stuff, taking in more calories than they need.

3. You Go for Fruit-on-the-Bottom Yogurt
Yes, yogurt is a good choice. But the sugary ones are loaded with extra calories you don’t need. Have plain low-fat yogurt instead, and top it with your own fruit to add sweetness.