ANY DUDE WHO’S lost weight—whether it’s getting down to a single-digit body fat percentage or dropping those nagging last 10lbs—knows that it isn’t easy.

But shedding that extra poundage becomes even more difficult when you’re overweight. For obese people embarking on a weight-loss journey, especially those with diabetes, the road is long, and making key lifestyle changes can be daunting.

One particular habit some obese people struggle to eschew? Binge eating. It happens when someone consumes a large amount of food in one sitting (usually while feeling a loss of control over the situation), and can wreak havoc on a person’s weight-loss goals. In fact, people who continue to overeat while trying to lose weight will only drop about half as much as those who don’t binge eat on a regular basis, according to a new study from the University of Pennsylvania.

In the study, researchers analyzed data from more than 5,000 participants (ages 45 to 76, all with a body mass index above 25 and Type 2 diabetes) and tracked their weight loss. Using a survey, participants also noted instances during their weight-loss program when they overate and felt a lack of control over their eating.

The findings? Participants who reported no binge eating—or at least a reduced tendency to binge eat—lost significantly more weight than those who continued to do so, indicating that it can act as a serious barrier to reaching weight-loss goals.

But whether you’re just embarking on your own weight-loss journey or trying to cut the last few pounds, we’ve got a few things that can help you reach your target. Check out our comprehensive guide on how to lose weight, our 10 best workouts for weight loss, and our five best diets for burning fat.