即使你体重正常，腹部脂肪也可能会杀死你

Your muffin top’s messing up more than your bikini pics.

你的松饼上衣比你的比基尼照片更糟糕。

New research links belly fat to a host of scary medical issues, including heart disease, stroke, Type 2 diabetes and cancer — even if you’re at a normal weight.

最新研究表明，即使你的体重正常，腹部脂肪也会导致一系列可怕的疾病，包括心脏病、中风、2型糖尿病和癌症。

According to the study, which was conducted as part of the National Institutes of Health’s ongoing Women’s Health Initiative and published in JAMA Network Open medical journal, postmenopausal women of a normal weight are at a 31% higher risk of death if they also have excess belly fat — a similar risk level to that of obese individuals.

根据这项研究,这是美国国立卫生研究院的一部分进行持续的妇女健康倡议和发表在JAMA网络开放的医学杂志,体重正常的绝经后妇女死亡的风险要高31%,如果他们也有多余的腹部脂肪,风险级别等同于肥胖者。

Most of us have an idea of what excess belly fat looks like: a spare tire on dudes, or an apple-shaped body on women. But Dr. Rekha Kumar, endocrinologist at Weill Cornell Medicine and NewYork-Presbyterian, says that the sneaky fat can be harder to detect than you might think.

我们大多数人都知道腹部多余的脂肪是什么样子的：男人身上的备胎，女人身上的苹果形身体。但是威尔康奈尔医学和纽约长老会的内分泌学家RekhaKumar博士说，这种隐秘的脂肪比你想象的更难被发现。

“Somebody might not look overweight . . . or even look like they have a big beer belly,” she tells The Post. “But some people are genetically prone to storing more fat around the belly.”

“有些人可能看起来不超重……甚至看起来像他们有一个大啤酒肚，”她告诉邮报。“但有些人的基因决定了他们的腹部会储存更多的脂肪。”

Rather than tracking overall weight, Kumar says that individuals should be focusing on their waist-to-hip ratio — the number you get when you divide the circumference of your waist by the circumference of your hips. It’s the “fourth vital sign, after temperature, pulse and blood pressure,” in Kumar’s opinion. Ideally, Kumar explains, your waist should be notably smaller than your hips.

库马尔说，人们应该关注他们的腰臀比，而不是跟踪整体体重，这是你用腰围除以臀部周长得到的数字。库马尔认为，这是继体温、脉搏和血压之后的第四个生命体征。库马尔解释说，理想情况下，你的腰应该明显小于你的臀部。

She points to a past study published in the Medical Journal of Australia that found those measurements to be the most crucial predictor of cardiovascular death — even more so than body-mass index and your actual waist circumference. Men and women whose waist-to-hip ratio was more than 0.90 or 0.80, respectively — meaning, those who tended to have waists close to or bigger than the width of their hips — had higher mortality rates.

她指出，在澳大利亚医学杂志上发表的一项研究发现，这些测量结果是心血管死亡的最重要的预测因素，甚至比体重指数和实际腰围更重要。腰臀比分别大于0.90或0.80的男性和女性(也就是说，那些倾向于腰围接近或大于臀部宽度的男性和女性)的死亡率更高。

Although Kumar hopes primary care physicians will begin monitoring the ratio in their patients, it’s not currently common practice for most docs. So she suggests doing it at home instead: Simply measure your waist and hips with a tape measure, then divide the circumference of your waist by that of your hips. For example, someone with a 28-inch waist and 38-inch-wide hips has a healthy ratio of 0.74.

虽然库马尔希望初级保健医生能开始监控病人的比例，但目前大多数医生并不这么做。所以她建议在家做:用卷尺量腰围和臀围，然后用腰围除以臀围。例如，腰围28英寸、臀围38英寸的人的健康指数为0.74。

Getting belly fat under control can be difficult, especially for aging individuals whose metabolism slows over time, but there are straightforward ways to tackle the issue. Kumar suggests starting with a diet cleanup, cutting out highly processed foods and focusing on “a low-carbohydrate, no-added-sugar approach,” with plenty of whole foods.

控制腹部脂肪是很困难的，尤其是对那些新陈代谢会随着时间变慢的老年人来说，但是有一些简单的方法可以解决这个问题。库马尔建议，从清理饮食开始，戒掉高度加工的食物，专注于“低碳水化合物、不加糖的方法”，多吃天然食品。

Then, hit the gym — but do it right: Certain types of exercise are more effective than others for belly pudge, says Kumar. Instead of cardio, she says to focus on resistance and weight training, both of which have shown a correlation with reduced waist circumference.

然后，去健身房——但要做得正确:库马尔说，某些类型的运动比其他类型的运动更有效。她说，与其做有氧运动，不如集中精力做阻力训练和举重训练，这两项训练都显示出与腰围减少有关。

Here are a few other quick tips from Kumar for busting belly flab.

以下是库马尔为消除腹部赘肉提供的一些其他快速建议。

• You don’t need to go nuts at the gym — but do try holding a plank pose for at least one minute per day. This simple move engages the whole core and strengthens abs, says Kumar.
• 你不需要在健身房发疯——但是试着每天至少做一分钟平板支撑的姿势。库马尔说，这个简单的动作可以锻炼整个核心肌肉，增强腹肌。
• Get some sleep. Kumar says not getting enough shut-eye “leads to an increase in cortisol, our stress hormone, which promotes belly fat storage.”
• 睡一觉。库马尔说，睡眠不足“会导致皮质醇的增加，皮质醇是我们的压力荷尔蒙，它促进了腹部脂肪的储存。”
• Cut back on booze. “People forget that alcohol is actually a toxin, so when our body is breaking down alcohol, it’s usually not breaking down body fat — because our liver is busy,” says Kumar.
• 少喝点酒。库马尔说：“人们忘记了酒精实际上是一种毒素，所以当我们的身体分解酒精时，它通常不会分解身体脂肪，因为我们的肝脏很忙。”