男人的腹部肥胖：为什么减肥很重要

译者 tethys2011

Belly fat in men: Why weight loss matters

男人的腹部肥胖：为什么减肥很重要

Belly fat is nothing to joke about. Find out what causes belly fat, the health risks it poses for men and what you can do to lose the extra pounds.

腹部肥胖不容忽视。让我们了解一下是什么导致了腹部肥胖，这将导致男性得上什么疾病以及如何减去多余重量。

By Mayo Clinic staff

If you're carrying a few extra pounds, you're not alone. But this is one case where following the crowd isn't a good idea. Carrying extra weight — especially belly fat — can be risky.

Michael Jensen, M.D., an endocrinology specialist at Mayo Clinic, Rochester, Minn., answers common questions about belly fat in men.

如果你的体重有些超标，你并不孤单。但如果就这样随波逐流，并不是个好主意。体重超标--尤其是腹部囤积过多脂肪---会非常危险。

Michael Jensen博士，Mayo诊所的一位内分泌学专家，回答了关于男性腹部肥胖的一些常见问题。

作者：Michael Jensen 医学博士   Mayo Clinic 成员

Why is belly fat a concern for men?

为什么男性要关注腹部肥胖问题？

People who gain belly fat are at greater risk of serious health problems, even death, than are people who accumulate fat in other areas — and men are more likely than women to gain weight around the waist. Regardless of your overall weight, having a large amount of belly fat increases your risk of:

腹部肥胖的人比其他部位肥胖的人更容易患上一些严重的疾病，甚至是死亡。男性比女性更容易在腰部囤积脂肪。先不考虑你的超标体重，仅仅是腹部增加的脂肪就会给你带来许多患病风险，比如：

    Heart disease

    High blood pressure

    Stroke

    Some types of cancer

    Type 2 diabetes

    Insulin resistance

    High triglycerides

    Low levels of high-density lipoprotein (HDL), or "good," cholesterol

    Metabolic syndrome

    Sleep apnea

How can you tell if you have too much belly fat?

.心脏病

.高血压

.中风

.一些类型的癌症

.Ⅱ型糖尿病

.胰岛素抵抗

.高血脂

.低水平的高密度脂蛋白（HDL），一种“好的”胆固醇

.代谢症候群

.睡眠呼吸暂停

如何判断腹部脂肪是否囤积过量

Your waist size is a good indicator of whether you have too much belly fat. Although measurements that compare your hip and waist circumference (waist-to-hip ratio) or compare your height and weight (body mass index) are more precise, your waist size alone can give you a good estimate. For most men, the risk factors for heart disease and other diseases increase with a waist size greater than 40 inches (102 centimeters).

你的腰围可以作为一个很好的指标来判断你是否腹部肥大。虽然比较臀围和腰围（腰臀比）或者身高与重量比值（体重指数）更精确，但是单单你的腰围尺寸也可以给出一个大概的推断。对于大部分男性，腰围在40英寸（102厘米）或者更多时更容易导致心脏病和其他疾病的发生。

To measure your waist:

测量你的腰围：

    Place a tape measure around your bare abdomen just above your hipbone.

    Pull the tape measure until it fits snugly around you but doesn't push into your skin.

    Make sure the tape measure is level all the way around.

    Relax, exhale and measure your waist — no sucking in your belly!

.让卷尺密切贴着你的身体，但不要压入皮肤。

.确保卷尺水平。

Does age play a role in gaining belly fat?

腹部变得肥胖与年纪的变化有关么？

As you age, you lose muscle — especially if you're not physically active. Muscle loss can slow the rate at which your body burns calories. In turn, if you don't limit your calories or increase your physical activity, you may gain weight.

随着年龄的增长，你的肌肉开始萎缩---特别是你没有做什么锻炼。肌肉萎缩会导致你身体燃烧脂肪的速率降低。如果你不限制摄入的热量或者没有增加身体锻炼，你就会增长体重。

Is belly fat inherited?

大腹便便是可以遗传的吗？

Your genes can affect your chances of being overweight or obese, as well as where you carry extra fat on your body. For most men, however, the problem likely has more to do with lifestyle than inherited traits.

你的基因可以影响你变得超重或者肥胖，以及身体的某些部位囤积脂肪的概率。然而对于大部分男性，腹部肥胖更多的是由他们的生活习惯所致，而非遗传。

Can you really get a beer belly from drinking?

喝酒真能导致啤酒肚吗？

Drinking excess alcohol can cause you to gain belly fat — the "beer belly." However, beer alone isn't to blame. Drinking too much alcohol of any kind can increase belly fat, although some research suggests wine may be an exception. If you drink alcohol, do so only in moderation. The less you drink, the fewer calories you'll consume and the less likely you'll be to gain belly fat.

过度饮酒会让你增加腹部的脂肪--所谓的“啤酒肚”。不过，不能只抱怨啤酒。虽然一些研究指出葡萄酒是个例外，但是过度饮用任何酒类都还是能增加腹部的脂肪。如果你饮酒，请一定要适度。喝得越少，摄入的热量就越少，你的腹部囤积的脂肪也就越少。

How do you get rid of belly fat?

该如何消除腹部脂肪？

Whether you're trying to lose belly fat or trim fat from another part of your body, weight-loss basics remain the same:

不论你是想消除腹部的脂肪还是身体其他位置的脂肪，减肥的基本方法都是一样的：

    Reduce calories. Slim down your portion sizes. Replace your usual fare with healthy foods that contain fewer calories. At restaurants, share with your buddies — or eat half your meal and take the rest home for another day.

 减少摄入的热量。减少饭量。用含热量较低的健康食物取代你现有的食物。在餐厅，与同伴一起进食--或者只吃一半，把其余的带回家第二天再吃。

    Increase physical activity. For most healthy adults, the Department of Health and Human Services recommends 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity, in addition to strength training. You may need to do more to lose weight and keep it off. If you can't set aside time for longer workouts, try shorter spurts of activity throughout the day. Start with a walk after dinner or a game of catch with your kids.

增加身体锻炼。对于大部分的成年人，卫生与公共服务部建议每周除了力量训练，还要进行150分钟的适度有氧运动或75分钟的剧烈有氧运动。你需要进行更多的锻炼来减掉脂肪并保持不反弹。如果你无法坚持长时间的进行锻炼，那么试一试每天穿插一些短时间的锻炼。可以从晚餐后的散步或者与你的孩子玩抓人游戏开始。

After you shed excess pounds, maintain your weight loss with a healthy diet and regular physical activity.

减掉多余体重之后，你还要保持健康饮食和有规律的锻炼来保持这个体重。

Can you reduce belly fat with sit-ups?

仰卧起坐能减去腹部的脂肪吗？

Sit-ups help make your abdominal muscles stronger, but spot exercises alone won't specifically reduce belly fat. The best way to shrink your waist size is to lower your total body fat through healthy eating and regular physical activity.

仰卧起坐会让你的腹部肌肉变得紧实，但是单纯的运动并不能减掉腹部脂肪。最佳的办法就是通过健康饮食和有规律的体育锻炼来减去身体的整体脂肪，进而减去腹部的脂肪。

Remember, you can lose belly fat — it just takes patience and effort. In fact, shedding even a few extra pounds can help you feel better and lower your risk of health problems.

请记住，腹部多余的脂肪是可以消除的---只不过需要你的坚持和努力。事实上，减少一些多余的脂肪能让你感觉更美妙，并且降低了患上许多疾病的风险。