Two ways to effectively lose belly fat FAST! - PowerPoint PPT Presentation

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Two ways to effectively lose belly fat FAST!


Are you afraid to take your shirt off at the beach, pool, or even around your closest of friends?? So was I! Nobody would say anything, but I was sure that they were thinking about how much weight I had gained! I just knew it! I was so self-conscious about how I looked in everything I wore, and I thought everyone was looking at my body! – PowerPoint PPT presentation

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Title: Two ways to effectively lose belly fat FAST!

Two effective ways to lose belly fat FAST!
Read Below to find out How!!
3 First Method 20 Effective Tips to Lose Belly
Fat..4 Bonus
14 Second Method Effective
Method on How to Lose Belly Fat.20
2 Information Source.......
If youre like me, then you have had weight
issues Are you afraid to take your shirt off at
the beach, pool, or even around your closest of
friends?? So was I! Nobody would say anything,
but I was sure that they were thinking about how
much weight I had gained! I just knew it! I was
so self-conscious about how I looked in
everything I wore, and I thought everyone was
looking at my body! Baggy clothes. they became
my new style. I felt sluggish and winded when I
tried to do the activities that I enjoy. It
started to affect my social life and I started
making excuses why I couldnt enjoy physical
activities and even social activities with my
friends! Do what I did and read these two very
effective ways to lose weight and you WILL see
results! These methods are proven to work in a
matter of Months if not, WEEKS!
  • First
  • Here are 20 helpful tips to lose belly fat
    effectively and they are easy to do daily!
  • Having a change of diet is the first step in
    changing your body for the better!
  • 1. Eat Plenty of Soluble Fiber
  • Soluble fiber absorbs water and forms a gel that
    helps slow down food as it passes through your
    digestive system.
  • Studies show this type of fiber promotes weight
    loss by helping you feel full, so you naturally
    eat less. It may also decrease the number of
    calories your body absorbs from food.
  • An observational study of over 1100 adults found
    that for every 10-gram increase in soluble fiber
    intake, belly fat gain decreased by 3.7 over a
    5-year period.
  • Try to consume high fiber foods every day.
    Excellent sources of soluble fiber include
    flaxseeds, shirataki noodles, Brussels sprouts,
  • and blackberries.
  • 2. Try and Stay Away from Alcohol
  • I know, I know this may sound hard, but I did
    it!! And I know you can too!
  • Alcohol can have health benefits in small
    amounts, but it is seriously harmful if you
    drink too much.

  • Observational studies link heavy alcohol
    consumption with significantly increased risk of
    central obesity that is, excess fat storage
    around the waist.
  • In a study of more than 2000 people, those who
    drank alcohol daily but averaged less than one
    drink per day had less belly fat than those who
    drank less frequently but consumed more alcohol
    on the days they did drink.
  • 3. Avoid Foods That Contain Trans Fats
  • Trans fats are created by pumping hydrogen into
    unsaturated fats such as soybean oil.
  • They're found in some margarines and spreads, and
    they're also added to some packaged foods.
  • These fats have been linked to inflammation,
    heart disease, insulin resistance and abdominal
    fat gain in observational and animal studies.
  • A 6-year study found that monkeys who ate a
    high-trans-fat diet gained
  • 33 more abdominal fat than monkeys that ate a
    diet high in monounsaturated fat.
  • To help reduce belly fat and protect your health,
    read ingredient labels carefully and stay away
    from products that contain trans fats. These are
    often listed as "partially hydrogenated" fats.
  • 4. Eat a High-Protein Diet
  • Protein is an extremely important nutrient for
    weight control.
  • High protein intake increases release of the
    fullness hormone PYY, which decreases appetite
    and promotes fullness. Protein also raises your
    metabolic rate and helps you retain muscle mass
    during weight loss.
  • Many observational studies show that people who
    eat more protein tend to have less abdominal fat
    than those who eat a lower-protein diet.
  • Be sure to include a good protein source at every
    meal, such as meat, fish, eggs, dairy, whey
    protein or nuts.

  • 5. Dont Eat a Lot of Sugary Foods
  • Sugar contains fructose, which has been linked to
    several chronic diseases when consumed in
  • These include heart disease, type 2 diabetes,
    obesity and fatty liver disease.
  • Observational studies show a relationship between
    high sugar intake and increased abdominal fat.
  • It's important to realize that more than just
    refined sugar can lead to belly fat gain. Even
    "healthier" sugars (such as real honey) should be
  • used sparingly.
  • 6. Do Aerobic Exercises
  • Aerobic exercise (cardio) is an effective way to
    improve health and burn calories.
  • Studies also show it is one of the most effective
    forms of exercise for reducing belly fat.
    However, results are mixed regarding whether
    moderate-intensity or high-intensity exercise is
    more beneficial.
  • Regardless of intensity, how often and how much
    you exercise is
  • important. One study found postmenopausal women
    lost more fat from all areas when they did
    aerobic exercise for 300 minutes per week versus
    150 minutes per week.
  • 7. Reduce Your Stress Levels
  • Stress can make you gain belly fat by triggering
    the adrenal glands to produce cortisol, also
    known as the "stress hormone."
  • Research shows high cortisol levels increase
    appetite and drive abdominal fat storage.

  • To help reduce belly fat, engage in pleasurable
    activities that relieve stress. Practicing yoga
    or meditation can be effective methods.
  • 8. Cut Back on the Carbohydrates
  • Reducing carb intake can be very beneficial for
    losing fat, including abdominal fat.
  • Diets with under 50 grams of carbs per day cause
    belly fat loss in overweight people, those at
    risk of type 2 diabetes and women with
    polycystic ovary syndrome (PCOS).
  • You don't have to follow a strict low-carb diet.
    Some research suggests
  • that simply replacing refined carbs with
    unprocessed starchy carbs may improve metabolic
    health and reduce belly fat.
  • In the famous Framingham Heart Study, people with
    the highest consumption of whole grains were 17
    less likely to have excess abdominal fat than
    those who consumed diets high in refined grains.
  • 9. Replace Your Cooking Fats with Coconut Oil
  • Coconut oil is one of the healthiest fats you can
  • Studies show that the medium-chain fats in
    coconut oil may boost metabolism and decrease
    the amount of fat you store in response to high
    calorie intake.
  • Controlled studies suggest it may also lead to
    abdominal fat loss.
  • In one study, obese men who took coconut oil
    daily for 12 weeks lost an average of 1.1 inch
    (2.86 cm) from their waists without intentionally
    changing their diets or exercise routines.
  • To boost belly fat loss, it's best to take about
    2 tablespoons (30 ml) of coconut oil per day,
    which is the amount used in most of the studies
    reporting good results.
  • However, keep in mind that coconut oil is still
    high in calories. Instead of adding extra fat to
    your diet, replace some of the fats you are
    already eating with coconut oil.

  • 10. Lift Some Weights
  • Resistance training, also known as weight lifting
    or strength training, is important for
    preserving and gaining muscle mass.
  • Based on studies in people with prediabetes, type
    2 diabetes and fatty liver disease, resistance
    training may also be beneficial for belly fat
  • In fact, one study in overweight teenagers showed
    that a combination of strength training and
    aerobic exercise led to the greatest decrease in
  • visceral fat.
  • If you decide to start weight lifting, it is a
    good idea to get advice from a certified
    personal trainer.
  • For me, having the motivation to go to the gym is
    hard! Life gets in the way and it just always
    seems like I never have the time.
  • What I did, was I invested in band resistance
  • Its cheap, it gives you a great workout, and
    its practical for a busy schedule!
  • Click this link to see more!
  • http//
  • If it doesnt work, just simply copy and paste
    the URL into your web browser!

  • 11. Avoid Sugar-Sweetened Beverages
  • Sugar-sweetened beverages are loaded with liquid
    fructose, which can make you gain belly fat.
  • Studies show that sugary drinks lead to increased
    fat in the liver. One 10-week study showed
    significant abdominal fat gain in people who
    consumed beverages high in fructose.
  • Sugary beverages appear to be even worse than
    high-sugar foods.
  • Because your brain doesn't process liquid
    calories the same way it does solid ones, you're
    likely to end up consuming too many calories
    later on and storing them as fat.
  • To lose belly fat, it's best to completely avoid
    sugar-sweetened beverages such as soda, punch
    and sweet tea, as well as alcoholic mixers
    containing sugar.
  • This was a tough one for me! I love my root beer!
  • 12. Get Some Sleep
  • Sleep is important for many aspects of health,
    including your weight.
  • Studies show that people who don't get enough
    sleep tend to gain more weight, which may
    include belly fat.
  • A 16-year study of more than 68,000 women found
    those who slept less
  • than 5 hours per night were significantly more
    likely to gain weight than those who slept 7
    hours or more per night.
  • The condition known as sleep apnea, where
    breathing stops intermittently during the night,
    has also been linked to excess visceral fat.
  • In addition to sleeping at least 7 hours per
    night, make sure you're getting sufficient
    quality sleep.
  • If you suspect you may have sleep apnea or
    another sleep disorder, speak to a doctor and
    get treated.

  • For me, I cant sleep with any light on in the
    room even if my laptop light is on I wont be
    able to fall asleep! What helped me was
    purchasing a sleep mask!
  • If youre interested in one thats cheap and
    works wonders, then click this link below!
  • http//
  • If the link doesnt work, just copy the URL into
    your web browser!
  • 13. Track Your Food Intake and Exercise
  • Many things can help you lose weight and belly
    fat, but consuming fewer calories than your body
    needs for weight maintenance is key.
  • Keeping a food diary or using an online food
    tracker or app can help you monitor your calorie
    intake. This strategy has been shown to be
    beneficial for weight loss.
  • In addition, food-tracking tools help you see
    your intake of protein, carbs, fiber and
    micronutrients. Many also allow you to record
  • exercise and physical activity.
  • 14. Eat Fatty Fish Every Week
  • Fatty fish are incredibly healthy.
  • They are rich in quality protein and omega-3 fats
    that protect you from disease.
  • Some evidence also suggests that these omega-3
    fats may help reduce visceral fat.
  • Studies in adults and children with fatty liver
    disease show fish oil supplements can
    significantly reduce liver and abdominal fat.

  • 15. Dont Drink Fruit Juice
  • Although fruit juice provides vitamins and
    minerals, it's just as high in sugar as soda and
    other sweetened beverages.
  • Drinking large amounts may carry the same risk
    for abdominal fat gain.
  • An 8-ounce (248-gram) serving of unsweetened
    apple juice contains 24 grams of sugar, half of
    which is fructose.
  • To help reduce excess belly fat, replace fruit
    juice with water, unsweetened iced tea or
    sparkling water with a wedge of lemon or lime.
  • 16. Add Apple Cider Vinegar to Your Diet
  • Drinking apple cider vinegar has impressive
    health benefits, including lowering blood sugar
  • It contains a compound called acetic acid, which
    has been shown to reduce abdominal fat storage
    in several animal studies.
  • In a controlled study of obese men, those who
    took 1 tablespoon of
  • apple cider vinegar per day for 12 weeks lost
    half an inch (1.4 cm) from their waists.
  • Although no other human studies yet exist, taking
    1 to 2 tablespoons of apple cider vinegar per
    day is safe for most people and may lead to
  • modest fat loss.
  • 17. Try Intermittent Fasting
  • Intermittent fasting has recently become very
    popular for weight loss.

  • What I do is the 12-hour fast! I dont eat from 8
    p.m. to 8
  • a.m. and if youre looking for an easy fast to
    try out then I recommend trying it!
  • 18. Eat Probiotic Foods or Take a Probiotic
  • Probiotics are bacteria found in some foods and
    supplements. They have all sorts of health
    benefits, including improved gut health and
    enhanced immune function.
  • Researchers have found different types of
    bacteria play a role in weight regulation and
    having the right balance can help with weight
    loss, including loss of belly fat.
  • Those shown to reduce belly fat include members
    of the Lactobacillus family. These include
    Lactobacillus fermentum, Lactobacillus
    amylovorus and especially Lactobacillus gasseri.
  • Probiotic supplements typically contain several
    types of bacteria, so make sure you purchase one
    that provides one or more of these bacterial
  • 19. Drink Green Tea
  • Green tea is an exceptionally healthy beverage.
  • It contains caffeine and the antioxidant
    epigallocatechin gallate (EGCG), both of which
    appear to boost metabolism.
  • EGCG is a catechin, which several studies suggest
    may be effective for losing belly fat. The
    effect may be strengthened when green tea
    consumption is combined with exercise.
  • I love drinking green tea daily! Its easy to
    make and its better for you than coffee! (Not
    that I dont love my daily coffee)

  • 20. Change Your Lifestyle Permanently and Combine
    Different Methods
  • If you do just one of the items on this list,
    then it won't have a big effect on its own.
  • If you want good results, then you need to
    combine different methods that have been shown
    to be effective.
  • Interestingly, many of these are the same things
    we generally associate with healthy eating and
    an overall healthy lifestyle.
  • Therefore, changing your lifestyle for the
    long-term is the key to losing your belly fat
    and keeping it off.
  • When you have healthy habits and eat real food,
    fat loss tends to follow as a natural side
  • The most important part to losing belly fat is
    dedication! Making sure you stick to your plan
    no matter what!

Because I want to see you guys succeed I added in
a bonus of 10 of the different foods that I make
sure are in my diet now! Hope you enjoy! Method
Two is after the Bonus!!
Leafy Greens Leafy greens include kale,
spinach, collards, swiss chards and a few
others. They have several properties that make
them perfect for a weight loss diet. They are
low in both calories and carbohydrates but
loaded with fiber.
Oily Fish Oily fish like Salmon is incredibly
healthy. It is also very satisfying, keeping you
full for many hours with relatively few
calories. Salmon is loaded with high quality
protein, healthy fats and contains all sorts of
important nutrients. Fish, and seafood in
general, supplies a significant amount of iodine.
Whole Eggs Once feared for being high in
cholesterol, whole eggs have been making a
comeback. New studies show that they don't
adversely affect blood cholesterol and don't
cause heart attacks. They're high in protein,
healthy fats, and can make you feel full of a
very low number of calories.
Cruciferous Vegetables Cruciferous vegetables
include broccoli, cauliflower, cabbage and
brussels sprouts. Like other vegetables, they
are high in fiber and tend to be incredibly
fulfilling. A combination of protein, fiber and
low energy density makes cruciferous vegetables
the perfect foods to include in your meals if you
need to lose weight.
Lean Meats Meat has been unfairly demonized.
It has been blamed for all sorts of health
problems, despite no good evidence to back it
up. Although processed meat is unhealthy, studies
show that unprocessed red meat does NOT raise
the risk of heart disease or diabetes. The
truth is... meat is a weight loss friendly food
because it's high in protein. Protein is the
most fulfilling nutrient, by far, and eating a
high protein diet can make you burn up to 80 to
100 more calories per day.
Boiled Potatoes
White potatoes seem to have fallen out of favor
for some reason. However, they have several
properties that make them a perfect food, both
for weight loss and optimal health. If you boil
the potatoes, then allow them to cool for a
while, then they will form large amounts of
resistant starch, a fiber-like substance that
has been shown to have all sorts of health
benefits... including weight loss. Tuna
Tuna is another low-calorie, high protein food.
Tuna is popular among bodybuilders and fitness
models who are on a cut because it's a great
way to keep protein high, with total calories
and fat low. If you're trying to emphasize
protein intake, then make sure to choose tuna
canned in water, but not oil.
Nuts Despite being high in fat, nuts are not
inherently fattening. They're an excellent
snack, containing balanced amounts of protein,
fiber and healthy fats. Studies have shown that
eating nuts can improve metabolic health and even
cause weight loss. Just make sure not to go
overboard, as they are still high in calories.
If you tend to binge and eat massive amounts of
nuts, then it may be best to avoid
them. Grapefruit One fruit that deserves to
be highlighted is grapefruit, because its
effects on weight control have been studied
directly. The grapefruit has reductions in
insulin resistance, a metabolic abnormality
that is implicated in various chronic diseases.
If you eat half a grapefruit before some meals
it will help you feel more satiated and you
will eat less.
Full-fat Yogurt Another excellent dairy food
is yogurt. Yogurt contains probiotic bacteria
that can improve the function of your gut.
Having a healthy gut may potentially help
protect against inflammation and leptin
resistance, which is the main hormonal driver of
obesity. Just make sure to choose full-fat
yogurt... studies show that full-fat dairy, but
not low-fat, is associated with a reduced risk
of obesity and type 2 diabetes over time.
Thank you, guys, for listening to my first method
on how to lose belly fat! To View the second
method, continue onto the next page!
Like I said in tip 20 It helps to combine many
different methods to see tremendous
results! Now I want you to read the scenario
on the bottom of this page and imagine yourself
in this situation
Imagine passing out slumped over your steering
wheel after dropping your girls off at soccer
practice... Everything goes black... The world
seems to stop... And you're on the verge of
having a heart attack right in front of them.
Talk about horrible... That's exactly what my
friend Geri went through just a few years ago...
She thought she was healthy... She was
overweight, but felt "fine"... Then out of
nowhere this strange attack hit her without
These things happen to Americans just like Geri
every single day! And the scary thing is That
over a third of them are at serious risk of this
happening and they dont even know it!! The
good news is... She ended up melting away over
60 pounds in just a few months by eating this
ONE slimming "super-fruit" that most people
don't know about...
Click the link below to listen to Geris Story
and to figure out how she changed her life
forever http// If
that doesnt work, copy and paste it into your
web browser! There are many other people who
used the same EXACT program as Geri and saw
results! Here is what they have to say
Heres Rick!
My friends Geri, Rick, Cindy and Kelly all had
the same issue I did, and they found this
amazing method that helped them just as well as
mine did. with LESS effort!! To find out how
they all made life saving changes to their
bodies and learned how to lose belly fat Click
this Link http//
If it doesnt work, then copy and paste it into
your web browser!
Thanks Guys! Hope this information helps you like
it did me! Regards, Jake
Information from Gunnars, Kris. The 20 Most
Weight Loss Foods on The Planet. Healthline.
Healthline Media. June 22, 2017. Spritzler,
Franziska. 20 Effective Tips to Lose Belly Fat
(Backed by Science). Healthline.
Healthline Media. July 11, 2016.
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