Ten hidden fat traps: is your tummy being attacked by weapons of mass expansion?

You notice that your pants are getting a little snug, but don't think anything of it. It isn't until you can barely button your favorite skirt that you force yourself onto the scale, only to discover that you've gained eight pounds. But you haven't changed your eating or exercise habits. Why are you gaining weight?

Chances are you've overlooked several of the most diabolical weight-gain culprits known to modern man. Frequent dining out, nighttime snacks in front of the television--even your fondness for caffeine--can all cause slow-but-steady weight gain. Identify and combat these "hidden" influences, and you'll find it easier to shed pounds and maintain a healthy weight.

FAT TRAP 1: Loss of Muscle

Simply getting older is one of the most frequently overlooked reasons for gaining weight, says registered dietitian Sheah Rarback of Miami, a spokesperson for the American Dietetic Association. "You get more susceptible to weight gain because every decade of your life, your metabolism is slowing and you're losing some muscle mass. You can't eat the same amount of food. If you do, you'll gain weight."

Strength training will help build muscle mass to combat this effect of aging, says personal trainer Brad Schoenfeld, author of Look Great Sleeveless (Prentiss Hall, 2002). "Generally speaking, a pound of muscle equates to about 50 calories a day," he states. "So, if you gain a pound of muscle, you increase your metabolic rate by about 50 calories every day." Adding muscle also makes you look better and keeps your bones strong.

FAT TRAP 2: Late-Night Snacking

If you curl up in front of the TV at night, chances are you snack as well. Those nibbles may wind up costing you 600, 800, or even 1,000 calories, or more. Women tend to undereat during the day and overeat at night, says registered dietitian Jackie Berning, assistant professor of nutrition at the University of Colorado at Colorado Springs.

Eating in front of the set is a dangerous habit if you're trying to maintain your weight. It distracts you from how much you're eating, and research shows that people eat more when distracted than when they're concentrating on their food. "Every time the TV comes on, the stimulus to eat is there," warns Berning. The solution? Eat your meals and snacks in only one place at home--in a room without a television.

FAT TRAP 3: Plentiful Portions

Americans' waistlines have been growing along with their portions. The only way to combat this is to pay close attention to how much food you dump into your mouth. "Even if it's a snack--be it chips or peanuts or whatever--get a portion and put it on your plate," says Rarback. "When you're reaching into the bag, sometimes you really don't realize how much you're eating. Have the treat, but control the portion."

You can also buy individual bags of snacks at the grocery store, or you can preportion big bags of snacks into sandwich bags at home. By watching the amount she eats, Leah Ingram of New Hope, Pennsylvania, has kept a weight loss of 17 pounds for more than a year and a half. "I have peanut butter on toast every morning for breakfast. Before I lost weight, I slopped peanut butter on the toast," says Ingram, mother of two. "Now I measure out a tablespoon and make it last. It's very easy over time to just eyeball it and add more in, and suddenly your pants are tight."

FAT TRAP 4: Restaurant Reliance

If you eat out frequently, it's almost impossible not to overeat. In fact, a recent study found that the portions of foods such as hamburgers and French fries are two to five times larger than the original versions our parents and grandparents were used to. Another study found that people who eat more than three fast-food meals a week take in more calories and fat than people who don't.

"There's an American mentality that says, If I'm going to pay for it, I'm going to eat it all," says Berning. We also tend to think of eating out as something special and gobble bigger portions and select fattier foods. "It's the fact that it's a 'treat,'" says Berning. "It's easy to think, 'I don't have to prepare it and therefore I'm going to treat myself.'" To overcome this inclination, implement portion control big time. Eat only half of your meal and leave the rest or take it home in a doggie bag.

FAT TRAP 5: Skipping Breakfast

Many busy people skip breakfast, but living off coffee stimulation during the morning hours may hurt your performance, mood, and waistline. Studies show that breakfast eaters more easily retain new information than breakfast skippers' and they're less likely to be depressed as well.

Skipping breakfast sets you up to overeat later in the day. "There's a cycle of 'If I skip breakfast, I deserve this snack or I can eat more at lunch,'" says registered dietitian Joan Carter, a spokesperson for the American Dietetic Association. "Once you're starving, all bets are off in terms of eating sensibly." In fact, eating breakfast helps you maintain your weight. Statistics show that 78 percent of people who lose more than 30 pounds and keep it off eat breakfast every morning.

FAT TRAP 6: Taste-testing Scavenger

Do you tend to nibble as you prepare food? Do you finish the fries off your kids' lunch plates?

Just being a parent is enough to put on the pounds. "Some moms have the tendency to finish what's on the kids' plates at the end of a meal--whether it's the last crust of pizza or the last few bites of pasta," says Carter. The problem is that you can easily consume 200 to 300 calories without even noticing it.

If you've fallen into this habit, remember that it's OK to throw food remnants away. Encourage your children to take smaller portions or save the leftovers for tomorrow.

FAT TRAP 7: Loaded Drinks

Five years ago you probably just gulped a plain, nutrition-free hot drink in the morning. If you've now switched to a "designer" liquid refreshment, have you accounted for the additional calories? "Even bottled drinks that say 'health' or 'vitality' or 'energy' on the label can still be loaded with calories," says Rarback. "Juices are a source of good nutrients, but some are the same in terms of calories as soda."

You needn't give up your favorite healthy drinks. Just make sure that you're accounting for them, since they can pour on the pounds. Choose water if you're thirsty. It's refreshing, filling, and includes zero calories.

FAT TRAP 8: Packaged Foods

How many of your meals and snacks come packaged in plastic? While eating small amounts of some junk foods won't kill you, the more packaged foods you rely on, the more likely you are to consume empty calories that add inches. "We generally don't get enough unprocessed foods," says Carter. "The less processed the food, the higher the fiber content." Fiber keeps your stomach fuller and you more satisfied for longer periods of time.

Cut back on packaged, processed foods, and opt for fruits, vegetables, and whole grains. "Food that's less processed, like dense whole-grain breads, salads, broccoli, and other vegetables, is more challenging to eat," says Carter. "And, it makes you more aware of eating."

FAT TRAP 9: Snacking

Snacking is not inherently bad. In fact, eating small, sensible, evenly-spaced meals throughout the day instead of three large ones can help you maintain your energy level. But if you're constantly putting food in your mouth between large main meals, you're going to gain weight.

The reason you're snacking may surprise you. "It could be that you're simply thirsty," says Berning. "Men I tell people to drink fluid--primarily water--throughout the day to maintain hydration, I find that they snack less."

To become more aware of how much you're snacking, try writing down every single thing you eat. Karen Preston, 45, of Portland, Oregon, a customer service representative, lost an incredible 184 pounds over three years and four months. How? She kept a food journal to record her eating and exercise and then paced herself according to the information. She continues journaling and maintaining her weight to this day.

FAT TRAP 10: Backsliding 

Losing weight is difficult enough, but keeping weight off can be an ongoing battle, especially as you get older. You needn't diet, but you do need to pay attention to your eating and exercise habits. Weigh yourself once a week or watch how your clothes fit. It's all too easy to backslide if you don't pay attention.

Preston, like many weight watchers, celebrates the fact that she is at or below her target weight by wearing a certain fashion accessory. Some sport a colorful scarf or don a favorite pair of jeans. Others perch a snappy cap on their head. "I only wear it if I'm at my goal weight or below," she explains. "It's a visual reminder and really helps keep you on target."

Weight management isn't a science or a religion. It's not mysterious or unfathomable. It's simple common sense and knowing how to recognize the hidden traps waiting all around. Fight back. Don't give in. When it comes to the battle of the bulge, you win when you lose.

Kelly James-Enger knows the location of every fat trap in Downers Grove, Illinois.