盤點營養學家列出的7個減去腰間贅肉的小妙招

As women get older, particularly leading up to the menopause, the weight around the middle can become increasingly difficult to shift.

隨着女性年齡的增長，特別是快到更年期的時候，肚子上的脂肪會越來越難以減掉。

It is no secret women tend to lay down more fat than men in certain areas and the dreaded muffin top is always a bone of contention.

相比於男人，女人某些部位會積攢下更多脂肪，這並不是什麼祕密，而腰間的贅肉也一直是人們熱議的話題。

Nutritionist Sarah Flower shares her top secret tips on how to eliminate the bulge and become a healthier, fitter, and slimmer you.

營養學家薩拉·佛勞爾分享了一些如何減掉腰間贅肉的最好祕訣，可以幫你變得更健康、更苗條。

OUT ALL SUGARS

1.不要吃糖

Sugar is in almost all processed foods, so we should be particularly wary when consuming them in excess.

幾乎所有加工過的食品中都有糖，因此我們需要特別小心不要攝入過多的糖分。

A diet high in sugar can have devastating consequences on our weight, as sugar is converted into glucose and pushed into our blood to be stored in our liver or muscle as glycogen.

高糖飲食會給我們的體重帶來毀滅性結果，因爲糖分可以轉化爲葡萄糖，進入我們的血液，作爲糖元儲存在我們的肝臟和肌肉裏。

WAYS TO DE-STRESS THAT WORK FOR YOU

2.找到適合自己的減壓方式

When we are stressed our bodies produce more of the hormone cortisol.

當我們有壓力時，身體會產生更多的皮質醇激素。

This in turn can make us more prone to weight gain, heart disease, and even diabetes.

這反過來又會使我們更易增重，甚至更易患上心臟病和糖尿病。

We all lead stressful lives, and when we have a family to consider we often end up putting everyone first, leaving little time for ourselves.

我們都過着緊張的生活，而當我們有家庭需要考慮時，我們通常把別人放在第一位，留給自己的時間很少。

R UNDERESTIMATE THE POWER OF SLEEP

3.永遠不要低估睡眠的力量

Sleep deprivation can upset your natural hormone levels, including Ghrelin; which stimulates appetite, particularly for carb-rich and sugary foods.

睡眠不足會破壞你的自然激素水平，包括飢餓激素--這種激素會刺激你的食慾，特別是富含碳水化合物和糖分的食物。

At the same time, our leptin response falls, meaning our brain does not receive the message that we are full, and as a result, we are constantly hungry and will subsequently eat more.

與此同時，我們的瘦蛋白水平也會減少，這意味着我們的大腦無法接收到我們已經吃飽了的信息，如此一來，我們就會不斷感到飢餓，然後吃下更多食物。

THESE CORE WORKOUTS

4.多鍛鍊

Moderate exercise can not only help tone your body, but also help to increase your respiratory rate and pump feel good endorphins, making you feel more energized and positive whilst also helping to balance hormones.

適度的鍛鍊不僅可以幫助調整你的身體，還能提高你的呼吸頻率、輸送更多讓你感覺良好的內啡肽，使你感覺更加精力充沛、更加積極，同時也可以幫助你平衡激素水平。

D UP STRAIGHT - ALL THE TIME

5.站立的時候要站直

Good posture relies on good core strength, and can help to make you look leaner and tone the core muscles.

良好的站姿需要很強的核心力量，可以讓你看起來更瘦，也能使你的肌肉更強壯。

If you are not sure how to maintain good posture, try a Pilates class, where the focus is on building core strength and improving posture, as well as toning muscle.

如果你不知道如何保持良好的站姿，你可以試試普拉提健身操，這種運動的重點是加強核心力量、改善姿勢、以及強健肌肉。

MORE FAT

6.多攝入一些脂肪

In the diet world, fat has long been demonized, however a diet rich in natural fats can actually aid weight loss whilst also having massive health benefits.

在飲食中脂肪一直以來都被妖魔化了，但是富含天然脂肪的飲食其實可以幫助減肥，而且對身體健康也有很多好處。

Carbohydrates have half the calories of fat, making us steer clear of fats, especially healthy fats, which fill us up, plump up our skin and have a major role to play in almost every part of our metabolism.

碳水化合物的卡路里含量是脂肪的一半，這使得我們遠離了脂肪，特別是那些健康的脂肪。但是脂肪可以讓我們充滿能量、讓我們的皮膚充盈豐滿、並且在新陳代謝的每一個部分都有重要的作用。

K MORE WATER

7.多喝水

Drinking plenty of water will not only help combat dehydration, but also help detoxify your body, clearing any debris from our cells and flushing them out of the body.

多喝水不僅有助於防止脫水，還會幫助你的身體排毒、清理我們細胞中的碎片並將其排出體外。

Water can also be the key to weight loss as a hydrated body can burn fat and metabolize faster.

水也是減肥的關鍵，因爲水合的身體燃燒脂肪和代謝的速度更快。