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。
As women get older, particularly leading up to the menopause, the weight around the middle can become increasingly difficult to shift.
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。
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.
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。
Nutritionist Sarah Flower shares her top secret tips on how to eliminate the bulge and become a healthier, fitter, and slimmer you.
1.不要吃糖
1.CUT OUT ALL SUGARS
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。
Sugar is in almost all processed foods, so we should be particularly wary when consuming them in excess.
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。
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.
2.找到适合自己的减压方式
2.FIND WAYS TO DE-STRESS THAT WORK FOR YOU
当我们有压力时，身体会产生更多的皮质醇激素。
When we are stressed our bodies produce more of the hormone cortisol.
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。
This in turn can make us more prone to weight gain, heart disease, and even diabetes.
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。
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.
3.永远不要低估睡眠的力量
3.NEVER UNDERESTIMATE THE POWER OF SLEEP
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。
Sleep deprivation can upset your natural hormone levels, including Ghrelin; which stimulates appetite, particularly for carb-rich and sugary foods.
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。
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.
4.多锻炼
4.TRY THESE CORE WORKOUTS
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。
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.
5.站立的时候要站直
5.STAND UP STRAIGHT - ALL THE TIME
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。
Good posture relies on good core strength, and can help to make you look leaner and tone the core muscles.
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。
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.
6.多摄入一些脂肪
6.EAT MORE FAT
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。
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.
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。
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.
7.多喝水
7.DRINK MORE WATER
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。
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.
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。
Water can also be the key to weight loss as a hydrated body can burn fat and metabolize faster.