甩不掉小肚腩 除了饮食还有这么多原因

 We all know that ditching carbs and alcohol can help shift the weight around our middle but did you know there's plenty of other reasons you may be struggling to get a flat stomach that don't have anything to do with the food that passes your lips?

我们都知道，减少摄入碳水化合物和酒精可以帮我们甩掉腰部赘肉，但我们不知道的是，为了甩掉小肚腩我们还要和其他很多因素抗争，而这些与我们的饮食毫无关系。
甩不掉小肚腩 除了饮食还有这么多原因
Chewing gum 
吃口香糖
Munching 1 on a piece of minty fresh gum makes you swallow too much air, which gets trapped in your digestive system causing pressure, bloating and gas. The same thing can happen if you gulp 2 air when snacking on the run, eating too quickly, talking while eating or drinking from a straw.
嚼一片薄荷味口香糖会让你吞下大量空气，这些空气困在你的消化系统里，会产生压力、腹胀和废气。如果你一边小跑一边吃零食、吃得太快、边吃东西边说话，或者用吸管饮水时吞下空气，都会产生类似情况。
Rushing your food
边跑边吃
It is often easy to eat too quickly or on the run especially breakfast and/or lunch if time is short but it can cause bloating. If you eat on the run your body is feeling stressed because you are rushing.
人们很容易就吃得过快，或者边跑边吃，特别是在时间紧张的早午饭时，而这会让你腹胀。如果你边跑边吃，身体会紧张，因为你在奔跑。
The stress response was designed to enable you to either run or fight for your life, during which time digestion 3 of food was unlikely, the natural flow of energy is diverted away from your digestive system to your extremities 4 to give you the energy to run or fight.
压力反应会让你跑起来，或者为生活奔波，而在此期间身体不可能去消化食物，能量的自然流动会从消化系统转移到四肢，让你有能量奔跑或奔波劳碌。
Your body literally 5 shuts down your digestive function and food stagnates 6 and ferments 7, making you feel bloated and often giving you gas.
你的身体会让消化系统停工，食物在体内滞留发酵，让你感到腹胀，体内也有更多废气要排出。
Stress hormone 8 cortisol
压力荷尔蒙皮质醇
The main reason some people gather more fat around their middle than others is specifically because of the action of the stress hormone cortisol.
一些人比其他人腰部赘肉多的主要原因是压力荷尔蒙皮质醇的作用。
And if you eat something sugary or fatty as a consequence of the post-stress appetite surge, any weight you gain as a result, will be around your middle. The reason fat targets the middle is because it is close to the liver where it can most quickly be converted back into energy if needed.
如果你因为有压力后食欲增加，而吃了含糖或含脂肪食品，你因此增加的赘肉都会集中在腰部。脂肪容易集中在腰部是因为这里离肝脏近，在需要时可以迅速转化回能量。
Lack of sleep 
缺乏睡眠
People who are sleep deprived have an increased appetite. Inadequate 9 sleep lowers levels of leptin, a hormone that suppresses appetite, and increases grehlin, a hormone that increases food intake 10 and is thought to play a role in long-term regulation of body weight. All this suggests that sleep deprivation 11 can make weight loss extremely difficult because it causes your body to work against you!
缺乏睡眠的人食欲更大。睡眠不充分会降低人体内瘦素的水平，增加胃生长素。瘦素是一种能够抑制食欲的激素，而胃生长素能增加人体的食物摄入，据称在人体体重的长期调节中发挥着重要作用。这些都表明，缺乏睡眠会让减肥极其困难，因为这会导致你的身体和你对着干！
Keep a regular sleep routine, include 30 minutes of exercise in your day, avoid all stimulants 12 in the evening (including chocolate, coffee, tea), avoid bright light around the house before bed, have a relaxing bath and keep your bedroom quiet, dark and cool.
保持规律睡眠，白天拿出半小时来锻炼身体，避免在晚上摄入所有的刺激性食物（包括巧克力、咖啡和茶），睡觉前把室内灯光调暗，洗个让人放松的澡，保持卧室安静、光线暗淡、凉爽。
Bad gut 13 bacteria
讨厌的肠道细菌
Our stomach is made up of good and bad bacteria, called gut flora 14, which has a controlling influence over many important body functions, including metabolism 15 and fat reduction. However, our lifestyle habits can often damage our gut bacteria. These factors include taking antibiotics 16, a diet high in sugar, stress and alcohol. Try to eliminate these to help with fat reduction.
我们腹内的细菌有好有坏，称为肠道菌群，并对我们的很多重要身体机能有支配性影响作用，包括新陈代谢和减肥。而我们的生活习惯经常会破坏肠道菌群。影响因素包括吃抗生素、高糖饮食、压力和饮酒。试着剔除这些因素能有助于减肥。
Water retention 17 from periods
经期水潴留
Water retention is a problem for many women and it is often worse just before a period. Don’t be tempted 18 to limit your intake of fluids, which can actually cause bloating. Your body will think it needs to conserve 19 water, which exacerbates 20 the problem. Water is a natural diuretic and it should be drunk as frequently as possible.
水潴留对很多女性来说都是个问题，尤其是在经期前。不要有限制水分摄入的念头，这其实会让你腹胀。你的身体会认为需要保水，这更会加剧这一问题。水是自然的利尿剂，越经常喝水越好。
Too much salt
吃太多盐
Table salt is sodium 21 chloride and sodium is a mineral that affects your body’s ability to balance water retention. Another mineral, potassium, works with sodium to regulate water balance and normalise heart rhythm. The more sodium you consume, the more potassium you need to counteract 22 this effect.
食用盐的成分一般是氯化钠，钠是一种能影响身体平衡水分能力的矿物质。另一种矿物质，钾，与钠一起作用时可以调节体内水分平衡，维持正常心律。你摄入的钠越多，就需要更多的钾来中和。
If you have a high salt intake, you could be carrying around an extra 1.8kg (4lb) in excess weight due to water retention. Water retention can be caused by not drinking enough water and also too much salt but it can also be caused by the same blood sugar swings that trigger many of the pre-menstrual symptoms.
如果你吃盐太多，你就会因为水潴留而超重大约1.8公斤。水潴留可能是因为你饮水不足，或者吃盐太多，但也可能是因为引发很多经前期症状的血糖波动而导致的。