Has the season of over-indulgence taken its toll on your tummy?
假期的胡吃海塞是否已經讓你的腰圍付出代價了？

If so, you’re far from alone. But prominent tums actually come in different shapes and sizes - and appear for all sorts of reasons.
長出肚腩的不止你一個。不過，小肚腩形狀不同，大小各異。連導致小肚腩的原因也不盡相同。

Here’s how to work out your tummy type - and how to target it in 2016.
以下是各種小肚腩的類型和治理辦法，2016年讓我們甩掉小肚腩。

WINE TUMMY
啤酒肚

What does it look like?
外觀

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.
臀部與髖部并無太多脂肪堆積，僅腹部向前凸出。有啤酒肚的人，腹部看上去像綁了個大鍋。

What Causes It?
成因

Binge-drinking alcohol - as well as eating too many refined carbohydrates - will create this type of tummy.
飲酒過度，吃的又過于精細，自然變得大腹便便。

How To Target It
甩肚秘訣

Monitor the calories you drink as much as the ones you eat.
節制飲酒，適量進食。

BLOATED TUMMY
脹氣肚

What Does It Look Like?
外觀

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.
腹部明顯凸出，腰上的“游泳圈”清晰可見。你常常會感到腹脹難忍，仿佛吞下了一只氣球。

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.
空腹時，你看不見小肚腩。但進食后，肚子越脹越大。不過，不管肚子脹得有多大，你的體重依然不變。

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.
造成這種肚腩的“幕后黑手”就是胃腸氣。當食物經過腸道，體內的細菌便開始作用，分解殘渣，同時產生6至8升的氣體。

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，如果胃腸內細菌無法分解某些食物，就會開始發酵，還會產生更多的氣體。無怪乎肚子會越來越大了。

Obesity surgeon Professor Basil Ammori, of the Salford Royal Hospital, says constipation and eating too much in one go can also create this effect.
索爾福德皇家醫院的減肥醫生巴茲爾·安蒙里稱，便秘問題以及暴飲暴食都會導致腸胃脹氣。

How To Target It
甩肚秘訣

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.
規范膳食，以免造成胃脹氣。尤其要遠離難消化的“酵糖羥”食物（發酵性寡糖、二糖酶、單糖，以及多羥基化合物），比如甜味劑、麥片、大蒜、洋蔥、櫻桃、洋李、洋薊、甜菜和蘑菇等。