你是哪种小肚腩？2016找对方法甩掉小肚腩

Try sticking to a diet that excludes foods that trigger bloating because they can be harder for the body to digest. For many people, this means avoiding foods that belong to the so-called FODMAP group (it stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) which includes artificial sweeteners, wheat, garlic and onions, as well as some fruit, such as cherries and plums, and some vegetables, including artichokes, beetroot and mushrooms.
规范膳食，以免造成胃胀气。尤其要远离难消化的“酵糖羟”食物（发酵性寡糖、二糖酶、单糖，以及多羟基化合物），比如甜味剂、麦片、大蒜、洋葱、樱桃、洋李、洋蓟、甜菜和蘑菇等。

STRESS TUMMY
压力肚

What Does It Look Like?
外观

This tummy sticks out at the front but it is softer and more saggy than a pot belly. It often starts under your bust and forms a soft roll - or a muffin top - which hangs over your waistband.
压力过大而导致的小肚腩向前凸起，却不如啤酒肚硬挺。这种小肚腩往往从胸部下方开始，像软面包一样挂在腰际。

What Causes It?
成因

Dr Marilyn Glenville, author of Fat Around the Middle says: ‘In stressful situations, the fight-or-flight hormone cortisol helps release sugar into the bloodstream so your body has the energy to escape or defend itself.
《肚腩解密》的作者玛丽琳·格伦维尔博士称：“人在高压力环境下，会触发‘战或逃’反应，身体会释放一种名为皮质醇的激素，帮助往血液中释放糖分，让身体有足够的能量应对危机。

‘But unless you do something physical, as your body is expecting you to, all that extra energy has nowhere to go. So it is simply re-deposited as fat.
“不过，除非你能按照身体的期望做一些体力活动，否则那些多余的能量是无处可去的。结果就只是转化为脂肪囤积起来。

‘If we are continually stressed,’ Dr Glenville adds, ‘the fat reserves go to the lower abdomen so they can be close to the liver and be quickly converted back into energy in another emergency.’
“如果你持续处于压力状态中，那脂肪便会堆积在离肝脏近的下腹。当你面对压力时，它们能通过肝脏，迅速转化为能量。”

How To Target It
甩肚秘诀

Reduce your stress levels with relaxation techniques such as deep-breathing and meditation and get more sleep so that your body no longer feels it has to prepare for attack.
多放松，常减压，不妨试试深呼吸或冥想。另外，好好睡上一觉也是舒缓身心的绝佳途径。

Eating little and often helps to stop the roll-coaster fluctuations of hormones, including cortisol, says Dr Glenville.
格伦维尔博士补充道，减少进食也能够稳定包括皮质醇在内的激素水平。

PEAR TUMMY
梨形肚

What Does It Look Like?
外观

Even if you have a slim waist, you have a stubborn roll of fat around your bikini line along with a bigger bottom and saddle-bags on your hips, creating a pear-shaped look.
如果你属于梨形身材，腰部虽少有赘肉，但下腹却带着一圈厚厚的脂肪，臀部肥大下垂，远看呈梨形。

What Causes It?
成因

The reason for this weight gain is that some women suffer oestrogen dominance which can be genetic but may also be triggered by a range of complaints which unbalance the female sex hormones.
导致梨形身材的“元凶”，无疑是过多的雌性激素。有些女性天生如此，有些则受疾病困扰，导致体内激素紊乱。

Conditions include endometriosis, in which tissue that normally grows inside the uterus grows outside it and pumps out more oestrogen, and fibroids which are benign tumours of muscular tissue which grow inside the womb.
常见病症如子宫内膜异位，即子宫内组织异常肥大，甚至长至宫外，分泌大量雌性激素，诱发良性子宫肌瘤。

Endometriosis affects up to one in ten women of childbearing age while three out of four women age 30 to 50 will develop fibroids at some stage.
十分之一的待产妇女深受子宫内膜异位之苦。而在30至50岁的妇女中，有四分之三有子宫肌瘤病史。

Women may also be exposed to too much oestrogen because they ingest high levels of the synthetic versions of the hormone in some farmed meats, water or residues from chemicals in plastics and water or from taking the contraceptive pill.
另外，蓄养肉类、饮用水、塑料制品、避孕药中均含大量合成激素，摄入过多也会导致体内雌性激素水平飙升。

Oestrogen is responsible for laying down the feminine curves of a woman when she goes through puberty and creating more rounded buttocks and thighs and other fat stores ready for when she has a baby.
女性在青春期时，分泌大量雌性激素，身形因而变得婀娜多姿。而待产期间，雌性激素能够促进脂肪合成，让她们的臀部与大腿更为丰满。

If the fat cells in these areas, which are very sensitive to female sex hormones, continue to be over-stimulated, the weight will continue to pile on, giving a woman a pear-shape.
激素水平持续走高，脂肪不断堆积，体重便相应上升，梨形身材也由此形成了。

After menopause, unless a woman is on hormone replacement therapy, she will tend to lose this fat on her hips and thighs leaving her looking more apple, than pear shaped.
只要不接受激素替代治疗，那么女性在绝经后臀部和大腿的脂肪就会减少，变成苹果形身材。

How To Target It
甩肚秘诀

Avoid foods high in saturated fats which have been linked to higher levels of oestrogen.
少吃富含饱和脂肪的食物，因为它们会提高雌性激素水平。

Eating lots of tough-to-digest fibre, like seeds, and green leafy vegetables like spinach, can also help as it binds itself to extra oestrogen in your digestive tract and helps to remove it from the body.
多吃坚果等粗纤维食物。菠菜等绿叶蔬菜也是“脂肪杀手”，能分解过多的雌性激素，通过肠道排出体外。