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.

想要在一天之内减掉小肚腩?营养学家建议我们：要一天进食5次，喝6-8杯水，每吃一口食物都要充分咀嚼，直到食物几乎化为流食为止，并且保证你摄取的钙含量较高。

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

你还应该避免嚼口香糖，避免吃豆类食物，根茎类蔬菜，减少盐的摄取量。

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

记住要吃甘蓝菜，蛋白和酸奶等食物，这些食物都能够加速新陈代谢，有利于减肥。

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.

但同时，避免哪些食物与选择哪些食物同等重要。为了缓解水肿，主食应避免吃糖类食物，面粉类食物，避免喝咖啡和酒精饮料，这些食物和饮料很可能造成水肿和体重增加。

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.

避开上述食品，多饮水，多吃含瘦肉蛋白的食物，同样也有助于平衡体内的血糖值，这意味着你有稳定的能量值，能够抵御薯片、甜食、巧克力等不健康的致胖食品的诱惑。

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

在早晨至中午之间，半个葡萄柚足够充当一份点心。

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

这份点心还会让你感到身心舒畅，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.

如果你时间紧迫，需要短时间内实现完美体形，下面这份健康食谱将对你减掉肚腩提供帮助。

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：一片全麦面包加上果仁奶油，或者一碗加上蓝莓的燕麦粥和杏仁酱，或者两个水煮蛋加上一汤匙的浆果

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

饮品：用加入柠檬汁的清水作为早餐第一杯饮料。它会让你精神百倍。

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：甘蓝菜或菠菜加上小番茄，黄瓜，胡萝卜，鳄梨，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.

饮品：吃完饭后喝一杯含有薄荷叶或柠檬草的茶，两种茶叶都十分有助于消化。

DINNER 晚餐

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

主食：烤鲑鱼加上橄榄油和大蒜炒的菠菜。

Drink: Water. 饮品：清水