到底如何才能灭掉肥肚腩?

Plastic surgery such as liposuction can remove subcutaneous fat but not visceral fat. Researchers in Brazil have discovered that if you have lipo to remove the former, your body could compensate with an increase in the latter unless you have a diet and exercise regimen going.
像抽脂手术可以除掉皮下脂肪，但对内脏脂肪无效。巴西的研究者发现，如果你用抽脂手术除掉前者（皮下脂肪），你的身体会增加后者（内脏脂肪）来进行补偿，除非你开始节食和运动。

You can't do anything about aging or heredity, but if you have developed belly fat, you can still work to combat it. A lot of people think that exercises targeting the stomach area, such as sit-ups or crunches, are the way to go. These types of exercises tone and tighten muscles, but they can't do anything about fat. Instead, focus on losing fat overall via vigorous aerobic exercise -- preferably 30 minutes or more most days of the week. Start slow and build up. You don't have to run to get good cardio; brisk walking, dancing and bicycling all count, too. Strength training, meaning lifting weights, may also help get rid of visceral belly fat. Building muscle raises your metabolism so you can burn more calories. You might also consider incorporating core-strengthening exercises like planks.
我们对年纪和遗传是无能为力，但如果已经有了肚腩，你仍可以努力与之对抗的。很多人认为诀计是进行针对腹部的运动，如仰卧起坐或卷腹。这类运动能拉伸和绷紧肌肉，却对脂肪无能为力；针对消除脂肪，一般要通过剧烈的有氧运动——尽量每天花30分钟或更长时间。慢慢开始，循序渐进，不必一来就飚至强烈的有氧模式，像快走，跳舞和骑车也都是不错的选择。力量训练，即举重，也可能有助于消除内脏脂肪堆积的大腹便便。肌肉训练会促进新城代谢，这样可以燃烧掉更多的热量。你还可考虑加入核心肌群强化训练，如平板支撑（plank）。

What you eat also makes a difference. To reduce belly fat, avoid foods that contain trans fats, a type of fat found in many prepackaged cookies, crackers and baked goods, as well as some fried fast foods. Not only can trans fats pack on the pounds, but research conducted at Wake Forest University has also shown that they can add fat specifically to your belly and even redistribute fat there from other areas of the body.
吃什么也会有影响。为了减少腹部脂肪，不要吃含反式脂肪的食物，很多包装饼干、糕点、烘焙食品及一些油炸的快餐都含有这一类脂肪，反式脂肪不仅会让你增肥，据维克森林大学的研究显示，它还专门往你的腹部脂肪添砖加瓦，甚至会将身体其他部位的脂肪“挪到”腹部。

Sugar also increases belly fat. Eat whole grains as well as lots of fruits and vegetables. Foods high in fiber not only keep you full longer but they also lower insulin levels and may shrink fat cells. A diet rich in healthy monounsaturated fats like olive oil, avocados, almonds and peanuts may also cause fat to break down. Your best beverage is always going to be water. It flushes out fat and keeps down bloat, and drinking lots of it keeps you from thinking you're hungry when you're actually thirsty.
糖分也会增加腹部脂肪。要吃五谷杂粮以及大量的水果和蔬菜。高纤维食品不仅让你饿得慢，也能降低胰岛素水平，缩减脂肪细胞。富含单不饱和脂肪酸的健康饮食，如橄榄油，牛油果，杏仁和花生，也可能让脂肪分崩离析。水是最好的饮料，它能冲走脂肪，消除肿胀，大量喝水还可以让你在口渴时不误以为是饿了。

The final key to losing belly fat is to de-stress. Easier said than done, right? One way to lower stress is to get enough sleep, ideally eight hours each night. Find ways to diffuse stressful situations -- through yoga, meditation or journaling.
减腹的最后一招是减压。当然，说总比做容易，是吧？缓解压力的一个途径是充足睡眠，每晚睡八小时最理想。另外，为压力寻找一些释放的出口——通过练瑜伽，冥思，或者写日记的方式。

While there's no one way to lose belly fat, that's no reason to give up. It has nothing to do with how you look in a swimsuit and everything to do with staying healthy.
此肥无计可消除，劝君莫气馁，泳衣诚重要，健康价更高！