7 Ways to Get a Gut

Reducing your bodyfat isn't just a matter of vanity and appearance. It can even be a matter of life or death. Research shows that your waist size is a strong predictor of a number of serious diseases, including heart disease, diabetes, and even cancer. Today I present to you 7 habits that sabotage your ability to be leaner and healthier.

1. Don't get enough sleep. Sleep deprivation boosts the appetite-stimulating hormone ghrelin and lowers leptin, which suppresses appetite. Getting at least 7-8 hours of shut-eye each night, preferably on the same sleep schedule, will help you eat less and stay leaner.

2. Watch lots of TV. Television watching is a strong predictor for obesity. Research shows that if you watch TV two or more hours each day, you are more likely to be obese than someone who watches an hour or less. The combination of inactivity (which lowers your metabolic rate) and a tendency to consume greater calories make TV watching hazardous to your waistline.

3. Eat out a lot, especially fast food. The calories in most restaurant food is obscene, says Tuft's nutrition expert Susan Roberts. People who eat out at least 13 times per month consume up to 32 percent more calories per day than those who eat out 4 times or less. Just appetizers alone can plaster 1000 calories or more to your frame. Eating out less frequently is one of the easiest ways to lose weight.

4. Drink those calories. Sodas are the popular culprit, but surprisingly, even fruit juice is hazardous to your waistline. Just a small 8-ounce glass of OJ has 120 calories, and who drinks just 8 ounces at a time? And grape juice? Forget about it---more than 150 for that same small glass. Also keep in mind that juices have almost no fiber in them, and along with a high sugar content, they will keep you returning to the fridge many times after. Don't even get me started on those 500-600 calorie smoothies...

5. Get more calories per spoonful. Okay, so you just had a yummy crunchy bowl of Grape Nuts for breakfast this morning. Healthy breakfast, right? Unfortunately, despite all that useful fiber and energy-sustaining complex carbs, a bowl of Grape Nuts probably isn't ideal for losing bodyfat and staying lean. A realistic 1 cup bowl (not the 1/2 cup serving size on the box) of Grape Nuts carries a whopping 420 calories. One cup of cooked oatmeal, on the other hand, contains only 150 calories, and will likely leave you just as satisfied.

Choose foods that are less calorie-dense, and you'll see the pounds melt away.

6. Eat too fast. We're all in a rush nowadays, and we never seem to have enough time to do what needs to be done. In this fast-paced world, eating quickly has unfortunately become the norm as we race from one task to another. However, eating too fast allows you to eat too much before your body is aware of it. Researchers have found it takes the brain at least 15 minutes to recognize that you are full, and scientists have even suggested that fast eating is a risk factor for metabolic syndrome, which is a combination of symptoms that includes high blood pressure and insulin resistance. Slow down, enjoy your meal, eat less, live healthier.

7. Be too busy to exercise. Many of us have crazy, hectic lives, but exercise should never be left last on the to-do list. Even a ten minute set of pushups and air squats will go a long way to boosting your metabolism and keeping fat at bay. Ideally, try to exercise at least 30 minutes 5 days per week, and strength training at least twice.

Be healthy, my friends.