Has the season of over-indulgence taken its toll on your tummy?

假期的胡吃海塞是否已经让你的腰围付出代价了？

If so, you're far from alone. But prominent tums actually come in different shapes and sizes - and appear for all sorts of reasons.

长出肚腩的不止你一个。不过，小肚腩形状不同，大小各异。连导致小肚腩的原因也不尽相同。

Here's how to work out your tummy type - and how to target it in 2016.

以下是各种小肚腩的类型和治理办法，2016年让我们甩掉小肚腩。

WINE TUMMY

啤酒肚

What does it look like?

外观

A pot belly sticks out mainly at the front, while there is less weight gain on your bottom and hips. If you look like you've got a cauldron strapped to your front, then you have a pot belly.

臀部与髋部并无太多脂肪堆积，仅腹部向前凸出。有啤酒肚的人，腹部看上去像绑了个大锅。

What Causes It?

成因

Binge-drinking alcohol - as well as eating too many refined carbohydrates - will create this type of tummy.

饮酒过度，吃的又过于精细，自然变得大腹便便。

How To Target It

甩肚秘诀

Monitor the calories you drink as much as the ones you eat.

节制饮酒，适量进食。

BLOATED TUMMY

胀气肚

What Does It Look Like?

外观

Your tummy is prominent and sticks out, bulging like a spare tyre or muffin top. Your skin often feels hard to touch, as if there's an inflated balloon deep inside.

腹部明显凸出，腰上的“游泳圈”清晰可见。你常常会感到腹胀难忍，仿佛吞下了一只气球。

What Causes It?

成因

This tummy starts out flat at the start of the day and usually expands as time goes on—particularly after meals. No matter how big it gets, you won't see any change on the scales.

空腹时，你看不见小肚腩。但进食后，肚子越胀越大。不过，不管肚子胀得有多大，你的体重依然不变。

One of the main causes is a build-up of wind. As food gets broken down while it travels through the intestines, the bacteria that feed on it create up to six to eight litres of gas as a by-product.

造成这种肚腩的“幕后黑手”就是胃肠气。当食物经过肠道，体内的细菌便开始作用，分解残渣，同时产生6至8升的气体。

However, if the bugs in your gut have difficulty breaking down certain foods, it will also start to ferment, creating more wind, which starts to push the abdominal wall outwards.

然而，如果胃肠内细菌无法分解某些食物，就会开始发酵，还会产生更多的气体。无怪乎肚子会越来越大了。

Obesity surgeon Professor Basil Ammori, of the Salford Royal Hospital, says constipation and eating too much in one go can also create this effect.

索尔福德皇家医院的减肥医生巴兹尔·安蒙里称，便秘问题以及暴饮暴食都会导致肠胃胀气。

How To Target It

甩肚秘诀

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。

MUMMY TUMMY

孕后大肚

What Does It Look Like?

外观

Three months or more after you've given birth, your tummy still looks as if you've just had your baby and the area lacks tone, creating a saggy look.

生完孩子已三月有余，你的腹部却依旧下垂，毫无弹性。

What Causes It?

成因

During pregnancy and birth, the abdominal muscles divide in order to allow your uterus and tummy to expand.

怀孕期间，子宫胀大，腹部肌肉自然分离，形成肚腩。

After birth, the two sides of your six-pack muscles should naturally knit back together. If this does not happen, however, you are left with an unsightly bulge. This is caused by the fact your abdominal wall is so weak it can no longer hold the contents of your stomach and intestines in as well.

产后，腹部肌肉通常会自然收紧。不过，那些腹部力道不足的新妈妈们，就只能顶着小肚腩了。因为你的腹壁无力托起你胃里的东西和内脏。

Christien Bird, a women's health physiotherapist at the White Hart Clinic, in Barnes, South West London, says half of mothers have this condition, known as Diastasis Recti, straight after birth and while it mostly corrects itself around 30 percent still have it after five to seven weeks, while others have it permanently unless they seek treatment.

伦敦巴恩斯怀特哈特诊所的女性理疗师克里斯蒂安·伯德表示，半数准妈妈在怀孕后都会形成妊娠线，多数会在产后自然消失，三成人在产后5至7周还能看到妊娠线，还有的人的妊娠线会伴随终生，除非经过治疗。

'The main separation is in the linea alba – the connective tissue – that lies down the middle of your body, between your six-pack muscles. If it does not go back the whole abdominal wall can look saggy.'

“怀孕后，连接两侧腹肌的腹白线会被拉开。产后若无法恢复，腹部自然会松垮下垂。”

How To Target It

甩肚秘诀

If you can feel a gap below your breastplate, into which you can fit the width of three fingers, when you perform a sit-up, see a physiotherapist who can teach you exercises to help knit the muscles back in place.

先试着做几个仰卧起坐，测测自己胸腹间的距离。若之间有三指空隙，不妨请教理疗师，让他/她为你打造甩肚方案。

Pelvic floor exercises to strengthen the muscles from within may also help as well as yoga poses such as 'the plank'. This involves lying face down, raising your body on your elbows and toes and holding your body in a straight line from your head to your feet for a few minutes at a time and breathing steadily before releasing.

另外，骨盆运动与平板支撑也颇为有效，助你自内而外消灭脂肪。做平板支撑时，面部朝下，以肘部与足部撑起全身，尽量保持一条直线。发力时，匀速呼吸，并坚持若干分钟。

THYROID TUMMY

代谢型肚腩

What Does It Look Like?

外观

It's not just your tummy that's fat, although that will be the biggest part of you. Your whole body is big, including your arms and legs, giving you a puffy, marshmallowy look.

有代谢型肚腩的人，不但肚子肥大，而且全身浮肿，手脚壮硕。

What Causes It?

成因

The thyroid is a butterfly-shaped gland in the neck which makes a hormone called thyroxine, which controls how fast you process the calories in food.

每个人的颈部都有一条蝶形腺体，叫做甲状腺。其分泌的甲状腺素是人体代谢的“控制器”。

However about one in 13 women have a condition called hypothyroidism which means they make less of this hormone.

然而，十三分之一的女性患有甲状腺机能减退症，体内的甲状腺素明显不足。

Although the causes are not completely understood, it may be caused by the ageing process or because the gland is attacked by the body's own immune system.

甲状腺机能减退症的成因尚不得而知，但人们普遍认为其与机体衰老有关，另外，人体自身的免疫系统也有可能攻击甲状腺。

Endocrinologist Professor Ashley Grossman, of London's St Bartholomew's Hospital says: 'The thyroid is responsible for your overall metabolism. If you have hypothyroidism, you're not burning up all the calories consumed, so the extra is stored and gets deposited all over the body as fat.'

伦敦圣巴塞罗缪医院的内分泌学家阿什利·格罗斯曼说：“甲状腺与人体新陈代谢息息相关。患有甲状腺机能减退症的病人无法完全分解摄入的热量。过多的热量便储存起来，转化为脂肪，分配到全身。”

How To Target It

甩肚秘诀

For many women, the first step is proper diagnosis, because hypothyroidism is often confused with general mid-life weight gain.

由于人们常常混淆甲状腺机能减退症与一般性的中年发福，所以对多数妇女而言，第一步是认清病因。

Treatment may include drugs containing a synthetic version of the hormones to top up levels.

治疗该病，一般会服用合成激素，以提升体内甲状腺素水平。

Natural approaches include eating foods rich in iodine - which help support the thyroid - like shellfish, seafood and dark leafy green vegetables such as spinach.

另外，患者也可采用食疗，多吃贝类、海鲜，或菠菜等绿叶蔬菜。这些食物富含碘元素，对甲状腺有好处。