Why is belly fat so hard to lose in adults?
為什么成年人的大肚腩很難減？

?

獲得92k好評的回答@Steve Kirsch：

What I found was that there are basically 6 reasons belly fat is so hard to lose:
我發(fā)現(xiàn)基本上有6個原因?qū)е赂共恐救绱穗y減：

1.Hormone changes/genetics. Your body has changed as you got older (e.g., if you are 40, you have lower testosterone). Your genetics plays a big role on where you store the excess fat. I was always thin as a kid and could never gain weight no matter how much I ate. Now that I’m 60, I have to watch how much I eat and I store my excess calories in my belly just like my father.
1.激素的變化或遺傳。隨著年齡增長身體會發(fā)生變化（比如40歲時睪丸素降低），遺傳對儲存多余脂肪的位置也有很大影響。我以前一直像孩子一樣瘦，吃多少都不胖?，F(xiàn)在我60歲，得注意自己的飲食量，我也像爸爸一樣多余的熱量都存在了肚子上。

2.Belly fat, once created is specially protected from being burned by alpha-2 receptors present in the belly fat. Deactivation methods that are the most successful combine fasting, yohimbine and/or rauwolscine, and low intensity exercise.
2.腹部脂肪一旦產(chǎn)生，其中所含的α-2受體就會將其特殊保護起來避免被燃燒掉。最成功的減弱其功能的方法就是結(jié)合節(jié)食、育亨賓(從茜草科柯楠Corynanthe yohimbe樹皮中得到的生物堿)和/或蘿芙素，還有低強度的鍛煉。

3.Excessive fructose consumption. When you eat too much fructose, the liver gets overwhelmed and stores the excess as visceral fat. If you eat fruits, that has fiber which slows down the digestion so the liver isn’t getting fructose faster than it can process. And the fructose contained in fruit is relatively small. It’s when we added sweeteners with no fiber and lots of fructose like HFCS to our foods that the problems started. The best advice is simple to follow: eat real foods. Note: Real foods are foods that grow in the ground or on a tree or found in nature without man having to do anything to it.
3.過度攝取果糖。攝取過多果糖肝臟會不堪重負，把多余的果糖儲存成內(nèi)臟脂肪。吃水果的話其中所含纖維能夠減慢消化過程，肝臟吸收果糖的速度就會比處理果糖的速度慢，而且水果所含果糖也相對較少。我們在食物中添加如果葡糖漿這種不含纖維只含大量果糖的甜味劑才是麻煩的根源。最好的建議很容易執(zhí)行：吃純食物。注意：純食物是長在地里或樹上或不經(jīng)任何加工的大自然中的食物。

4.People try to desperately get rid of belly fat by starving. The more you under eat, your body will burn muscle and add to your overall body fat and belly fat.
4.人們拼命的要通過挨餓減掉腹部脂肪。你吃得少身體就會燃燒肌肉增加全身脂肪量和腹部脂肪。

5.Even if you do everything right, it can take a long time to lose it. A lot of people fail to see instant results and drop off the program. That requires a lot of discipline. Losing fat is actually easy: it can be done through diet alone. Healthy choices, logging everything you eat, and discipline to stick to it are key.
5.即使你一切都做對了，減掉腹部贅肉也需要很長時間。很多人沒有看到立竿見影的效果就放棄了。減肥需要遵循很多原則，減掉脂肪真的很容易：只通過節(jié)食就能做到。選擇健康飲食、記錄你吃的所有食物并堅持原則，這些才是關(guān)鍵。

6.Hormone deficiency. Indeed, there is a correlation between waist size and testosterone. If you don’t have a balanced set of hormones, you are putting yourself at a disadvantage; it is harder to build lean mass.
6.缺乏激素。其實腰圍和睪丸素之間有一定聯(lián)系。如果你激素分泌失調(diào)就會陷入麻煩，想瘦就更難了。

?

How to avoid creating new belly fat
如何避免產(chǎn)生新的腹部脂肪

1.Avoid eating too much fructose and alcohol on a per meal and daily basis. The amount you can safely eat depends on your genetics, but in general, if you stick entirely to “real foods” you simply will never have a problem with too much fructose.
1.每天每頓飯避免攝入過多果糖和酒精。你吃多少不胖取決于基因，但通常如果你完全堅持吃“純食物”的話，你就絕對不會有攝取過多果糖的煩惱。

2.Avoid over eating in general. Various things can help you keep your appetite in check: high protein, high fat, low refined carbs, caffeine,working out intensely, drinking water before a meal, eating “bulky” low calorie things (e.g., a salad).
2.總體來說要避免飲食過量。有很多東西都能幫你控制食欲：高蛋白、高脂肪、低精煉碳水化合物、咖啡因、高強度鍛煉、飯前喝水、吃“體積大的”低熱量食物（如沙拉）。

3.Improve your diet quality. Avoid eating refined carbs which causes insulin spikes that wreak havoc on your hormones. Insulin tells your body to stop burning fat and start storing fat. Make sure you get enough protein, especially in a cutting phase. 1 gm per pound of body weight is a good target.
3.提高飲食質(zhì)量。不要吃促進胰島素分泌的精煉碳水化合物，胰島素的分泌會大大破壞體內(nèi)激素。胰島素會告訴你的身體停止燃燒脂肪并開始儲存脂肪。你要確保獲取足夠蛋白質(zhì)，尤其是在減肥期間，每磅體重攝取1克就好。[/cn

4.Check that your key hormone levels are normal: testosterone, estrogen, cortisol, hgh.
[cn]4.檢測體內(nèi)主要激素的水平是否正常：睪丸素、雌性激素、皮質(zhì)醇、生長激素。

5.Avoid stress. Deep breathing helps a lot.
5.遠離壓力。深呼吸有很大幫助。

6.Get adequate sleep. Quality and quantity both count.
6.保證睡眠充足。睡眠質(zhì)量和時間都很重要。

7.NEVER EVER starve yourself. Never eat 20% below maintenance.
7.絕對不要餓著自己。飲食量永遠不要低于維持正常身體機能的20%。

?

（翻譯：菲菲）