Trying to beat the bloat in a day? Eat five times, drink six to eight glasses of water, and chew each mouthful of food until it almost turns to liquid, and make sure your calcium levels are high，nutritionists advise.

想要在一天之內(nèi)減掉小肚腩?營養(yǎng)學(xué)家建議我們：要一天進(jìn)食5次，喝6-8杯水，每吃一口食物都要充分咀嚼，直到食物幾乎化為流食為止，并且保證你攝取的鈣含量較高。

You should also avoid chewing gum, steer clear of beans, roots vegetables, and cut down on salt.

你還應(yīng)該避免嚼口香糖，避免吃豆類食物，根莖類蔬菜，減少鹽的攝取量。

Remember to incorporate foods such as kale, egg whites and yogurt, all which speed up metabolism, to your diet.

記住要吃甘藍(lán)菜，蛋白和酸奶等食物，這些食物都能夠加速新陳代謝，有利于減肥。

But it is as much about what you avoid as it is about what you eat. To reduce bloating the main foods to avoid are sugar, wheat, caffeine and alcohol as these are the ones most likely to cause bloating and weight gain.

但同時(shí)，避免哪些食物與選擇哪些食物同等重要。為了緩解水腫，主食應(yīng)避免吃糖類食物，面粉類食物，避免喝咖啡和酒精飲料，這些食物和飲料很可能造成水腫和體重增加。

By cutting these out, drinking more water and eating more lean proteins you’ll also help balance your blood sugar levels, which means you’ll have a steady amount of energy to help stop those cravings for unhealthy, fattening foods like crisps, sweets and chocolate.

避開上述食品，多飲水，多吃含瘦肉蛋白的食物，同樣也有助于平衡體內(nèi)的血糖值，這意味著你有穩(wěn)定的能量值，能夠抵御薯片、甜食、巧克力等不健康的致胖食品的誘惑。

Half a grapefruit should suffice for a mid-morning snack.

在早晨至中午之間，半個(gè)葡萄柚足夠充當(dāng)一份點(diǎn)心。

It will also help you feel lighter, more focused and more energetic too.

這份點(diǎn)心還會讓你感到身心舒暢，注意力集中，精力充沛。

If you're pressed for time and need to get in shape very quickly, a healthy eating plan (below) will go some way to helping shed the bloat.

如果你時(shí)間緊迫，需要短時(shí)間內(nèi)實(shí)現(xiàn)完美體形，下面這份健康食譜將對你減掉肚腩提供幫助。

BREAKFAST 早餐

Eat:One slice of wholegrain toast with nut butter or porridge with berries and almond butter or two hard boiled eggs and a cup of berries.

主食：一片全麥面包加上果仁奶油，或者一碗加上藍(lán)莓的燕麥粥和杏仁醬，或者兩個(gè)水煮蛋加上一湯匙的漿果

Drink:Start the day with water and add juice from a lemon. It will make you feel invigorated.

飲品：用加入檸檬汁的清水作為早餐第一杯飲料。它會讓你精神百倍。

LUNCH 午餐

Eat: Kale or spinach leaves with cherry tomatoes, cucumber, carrots, avocado, hard boiled egg, sunflower seeds and lemon and vinegar dressing.

主食：甘藍(lán)菜或菠菜加上小番茄，黃瓜，胡蘿卜，鱷梨，水煮蛋，葵瓜子，甜瓜，淋上醋。

Drink:After your meal drink peppermint or lemongrass tea, which both are great for improve the digestion.

飲品：吃完飯后喝一杯含有薄荷葉或檸檬草的茶，兩種茶葉都十分有助于消化。

DINNER 晚餐

Eat:Grilled salmon with spinach sauteed in olive oil and garlic.

主食：烤鮭魚加上橄欖油和大蒜炒的菠菜。

Drink: Water. 飲品：清水