ลดหน้าท้อง, spare tire, beer belly, or just a little extra padding around the middle — whatever you call it, too much belly fat isn’t good for your health. Studies show that excess weight in the abdomen puts you at a higher risk for heart disease, type 2 diabetes, metabolic syndrome and certain cancers, including breast and endometrial cancer. The good news is, it’s usually possible to lose belly fat with a combination of diet and exercise.
There is no magic diet for belly fat, but eating a nutritious diet that’s low in sugar and refined carbohydrates may help. Eating more foods high in soluble fiber, such as beans and legumes, fruits, veggies, and whole grains, may also help.
Lose Belly Fat: Effective Exercises and Nutrition Tips
You can also trim your waistline by getting plenty of regular physical activity, such as walking or biking at a casual pace, swimming and using a rowing machine. Increasing the intensity of your workouts, such as by doing high-intensity interval training (HIIT), can help speed up weight loss and decrease belly fat.
Keeping a food journal and logging your exercise can also help you stay accountable to your goals. You can do this the old-fashioned way with pen and paper or by downloading a fitness app on your smartphone. Studies suggest that a journal or app can help you create healthy habits by making you more mindful about your decisions. Also, tracking what you eat can provide the motivation you need to lace up those sneakers and go for a walk around the block.