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

随着女性年龄的增长，特别是快到更年期的时候，肚子上的脂肪会越来越难以减掉。

It is no secret women tend to lay down more fat than men in certain areas and the dreaded¹ muffin top is always a bone of contention².

相比于男人，女人某些部位会积攒下更多脂肪，这并不是什么秘密，而腰间的赘肉也一直是人们热议的话题。

Nutritionist Sarah Flower shares her top secret tips on how to eliminate the bulge³ and become a healthier, fitter, and slimmer you.

营养学家萨拉·佛劳尔分享了一些如何减掉腰间赘肉的最好秘诀，可以帮你变得更健康、更苗条。

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

随着女性年龄的增长，特别是快到更年期的时候，肚子上的脂肪会越来越难以减掉。

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.

相比于男人，女人某些部位会积攒下更多脂肪，这并不是什么秘密，而腰间的赘肉也一直是人们热议的话题。

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

营养学家萨拉·佛劳尔分享了一些如何减掉腰间赘肉的最好秘诀，可以帮你变得更健康、更苗条。

盘点营养学家列出的7个减去腰间赘肉的小妙招

1.CUT OUT ALL SUGARS

1.不要吃糖

Sugar is in almost all processed foods, so we should be particularly wary⁴ when consuming them in excess.

几乎所有加工过的食品中都有糖，因此我们需要特别小心不要摄入过多的糖分。

A diet high in sugar can have devastating⁵ consequences on our weight, as sugar is converted into glucose⁶ and pushed into our blood to be stored in our liver or muscle as glycogen.

高糖饮食会给我们的体重带来毁灭性结果，因为糖分可以转化为葡萄糖，进入我们的血液，作为糖元储存在我们的肝脏和肌肉里。

2.FIND WAYS TO DE-STRESS THAT WORK FOR YOU

2.找到适合自己的减压方式

When we are stressed our bodies produce more of the hormone⁷ cortisol.

当我们有压力时，身体会产生更多的皮质醇激素。

This in turn can make us more prone⁸ to weight gain, heart disease, and even diabetes⁹.

这反过来又会使我们更易增重，甚至更易患上心脏病和糖尿病。

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.

我们都过着紧张的生活，而当我们有家庭需要考虑时，我们通常把别人放在第一位，留给自己的时间很少。

3.NEVER UNDERESTIMATE THE POWER OF SLEEP

3.永远不要低估睡眠的力量

Sleep deprivation¹⁰ can upset your natural hormone levels, including Ghrelin; which stimulates¹¹ appetite, particularly for carb-rich and sugary foods.

睡眠不足会破坏你的自然激素水平，包括饥饿激素--这种激素会刺激你的食欲，特别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.

与此同时，我们的瘦蛋白水平也会减少，这意味着我们的大脑无法接收到我们已经吃饱了的信息，如此一来，我们就会不断感到饥饿，然后吃下更多食物。

4.TRY THESE CORE WORKOUTS

4.多锻炼

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 energized¹² and positive whilst also helping¹³ to balance hormones¹⁴.

适度的锻炼不仅可以帮助调整你的身体，还能提高你的呼吸频率、输送更多让你感觉良好的内啡肽，使你感觉更加精力充沛、更加积极，同时也可以帮助你平衡激素水平。

5.STAND UP STRAIGHT - ALL THE TIME

5.站立的时候要站直

Good posture¹⁵ relies on good core strength, and can help to make you look leaner and tone the core muscles.

良好的站姿需要很强的核心力量，可以让你看起来更瘦，也能使你的肌肉更强壮。

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，你可以试试普拉提健身操，这种运动的重点是加强核心力量、改善姿势、以及强健肌肉。

6.EAT MORE FAT

6.多摄入一些脂肪

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.

在饮食中脂肪一直以来都被妖魔化了，但是富含天然脂肪的饮食其实可以帮助减肥，而且对身体健康也有很多好处。

Carbohydrates¹⁶ have half the calories of fat, making us steer¹⁷ 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 metabolism¹⁸.

碳水化合物的卡路里含量是脂肪的一半，这使得我们远离了脂肪，特别是那些健康的脂肪。但是脂肪可以让我们充满能量、让我们的皮肤充盈丰满、并且在新陈代谢的每一个部分都有重要的作用。

7.DRINK MORE WATER

7.多喝水

Drinking plenty of water will not only help combat dehydration¹⁹, but also help detoxify your body, clearing any debris²⁰ from our cells and flushing them out of the body.

多喝水不仅有助于防止脱水，还会帮助你的身体排毒、清理我们细胞中的碎片并将其排出体外。

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

水也是减肥的关键，因为水合的身体燃烧脂肪和代谢的速度更快。