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

Munching¹ 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 gulp² 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 digestion³ of food was unlikely, the natural flow of energy is diverted away from your digestive system to your extremities⁴ 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 literally⁵ shuts down your digestive function and food stagnates⁶ and ferments⁷, 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 hormone⁸ 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. Inadequate⁹ sleep lowers levels of leptin, a hormone that suppresses appetite, and increases grehlin, a hormone that increases food intake¹⁰ and is thought to play a role in long-term regulation of body weight. All this suggests that sleep deprivation¹¹ 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 stimulants¹² 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 gut¹³ bacteria

讨厌的肠道细菌

Our stomach is made up of good and bad bacteria, called gut flora¹⁴, which has a controlling influence over many important body functions, including metabolism¹⁵ and fat reduction. However, our lifestyle habits can often damage our gut bacteria. These factors include taking antibiotics¹⁶, 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 retention¹⁷ 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 tempted¹⁸ to limit your intake of fluids, which can actually cause bloating. Your body will think it needs to conserve¹⁹ water, which exacerbates²⁰ 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 sodium²¹ 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 counteract²² 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。

1 munching   

v.用力咀嚼（某物），大嚼( munch的现在分词 )

参考例句：

• He was munching an apple. 他在津津有味地嚼着苹果。 来自《简明英汉词典》
• Munching the apple as he was, he had an eye for all her movements. 他虽然啃着苹果，但却很留神地监视着她的每一个动作。 来自辞典例句

2 gulp   

vt.吞咽，大口地吸（气）；vi.哽住；n.吞咽

参考例句：

• She took down the tablets in one gulp.她把那些药片一口吞了下去。
• Don't gulp your food,chew it before you swallow it.吃东西不要狼吞虎咽，要嚼碎了再咽下去。

3 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

4 extremities   

n.端点( extremity的名词复数 )；尽头；手和足；极窘迫的境地

参考例句：

• She was most noticeable, I thought, in respect of her extremities. 我觉得她那副穷极可怜的样子实在太惹人注目。 来自辞典例句
• Winters may be quite cool at the northwestern extremities. 西北边区的冬天也可能会相当凉。 来自辞典例句

5 literally   

adv.照字面意义，逐字地；确实

参考例句：

• He translated the passage literally.他逐字逐句地翻译这段文字。
• Sometimes she would not sit down till she was literally faint.有时候，她不走到真正要昏厥了，决不肯坐下来。

6 stagnates   

v.停滞，不流动，不发展( stagnate的第三人称单数 )

参考例句：

• The water stagnates in the ditch. 水在沟中停滞而变浊。 来自《现代英汉综合大词典》
• Consequently, income per capita stagnates. 其结果，人均国民收入停滞不前。 来自辞典例句

7 ferments   

n.酵素( ferment的名词复数 )；激动；骚动；动荡v.（使）发酵( ferment的第三人称单数 )；（使）激动；骚动；骚扰

参考例句：

• These chemically active ferments cause havoc. 这些化学活性的酶造成广泛损害。 来自辞典例句
• High solid ferments and yeast lees contract to highlight textural qualities. 采用固体发和酵母分离技术提高酒的品质。 来自互联网

8 hormone   

n.荷尔蒙，激素，内分泌

参考例句：

• Hormone implants are used as growth boosters.激素植入物被用作生长辅助剂。
• This hormone interacts closely with other hormones in the body.这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。

9 inadequate   

adj.(for,to)不充足的，不适当的

参考例句：

• The supply is inadequate to meet the demand.供不应求。
• She was inadequate to the demands that were made on her.她还无力满足对她提出的各项要求。

10 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

11 deprivation   

n.匮乏；丧失；夺去，贫困

参考例句：

• Many studies make it clear that sleep deprivation is dangerous.多实验都证实了睡眠被剥夺是危险的。
• Missing the holiday was a great deprivation.错过假日是极大的损失。

12 stimulants   

n.兴奋剂( stimulant的名词复数 )；含兴奋剂的饮料；刺激物；激励物

参考例句：

• Coffee and tea are mild stimulants. 咖啡和茶是轻度兴奋剂。
• At lower concentrations they may even be stimulants of cell division. 在浓度较低时，它们甚至能促进细胞分裂。 来自辞典例句

13 gut   

n.[pl.]胆量；内脏；adj.本能的；vt.取出内脏

参考例句：

• It is not always necessary to gut the fish prior to freezing.冷冻鱼之前并不总是需要先把内脏掏空。
• My immediate gut feeling was to refuse.我本能的直接反应是拒绝。

14 flora   

n.(某一地区的)植物群

参考例句：

• The subtropical island has a remarkably rich native flora.这个亚热带岛屿有相当丰富的乡土植物种类。
• All flora need water and light.一切草木都需要水和阳光。

15 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。

16 antibiotics   

n.（用作复数）抗生素；（用作单数）抗生物质的研究；抗生素，抗菌素( antibiotic的名词复数 )

参考例句：

• the discovery of antibiotics in the 20th century 20世纪抗生素的发现
• The doctor gave me a prescription for antibiotics. 医生给我开了抗生素。

17 retention   

n.保留，保持，保持力，记忆力

参考例句：

• They advocate the retention of our nuclear power plants.他们主张保留我们的核电厂。
• His retention of energy at this hour is really surprising.人们惊叹他在这个时候还能保持如此旺盛的精力。

18 tempted   

v.怂恿（某人）干不正当的事；冒…的险（tempt的过去分词）

参考例句：

• I was sorely tempted to complain, but I didn't. 我极想发牢骚，但还是没开口。
• I was tempted by the dessert menu. 甜食菜单馋得我垂涎欲滴。

19 conserve   

vt.保存，保护，节约，节省，守恒，不灭

参考例句：

• He writes on both sides of the sheet to conserve paper.他在纸张的两面都写字以节省用纸。
• Conserve your energy,you'll need it!保存你的精力，你会用得着的！

20 exacerbates   

n.使恶化，使加重( exacerbate的名词复数 )v.使恶化，使加重( exacerbate的第三人称单数 )

参考例句：

• Stripping the land in these ways allows faster surface runoff and exacerbates flooding. 这些做法终将使土地裸露、地表径流加快，从而加重了洪水的威胁。 来自辞典例句
• This policy exacerbates the gap between rich and poor. 这项政策加剧了贫富差距。 来自互联网

21 sodium   

n.（化）钠

参考例句：

• Out over the town the sodium lights were lit.在外面，全城的钠光灯都亮了。
• Common salt is a compound of sodium and chlorine.食盐是钠和氯的复合物。

22 counteract   

vt.对…起反作用，对抗，抵消

参考例句：

• The doctor gave him some medicine to counteract the effect of the poison.医生给他些药解毒。
• Our work calls for mutual support.We shouldn't counteract each other's efforts.工作要互相支持，不要互相拆台。