Two ways to effectively lose belly fat FAST!

Two effective ways to lose belly fat FAST! Read Below to find out How!! 1

Introduction……………………………………………………………………………………………...3 First Method: 20 Effective Tips to Lose Belly Fat……………………………………………………..4 Bonus……………………………………………………………………………………………………14 Second Method: Effective Method on How to Lose Belly Fat……………………………………….20 Testimonials…………………………………………………………………………………………….22 Information Source.......………………………………………………………………………………..24 2

If you’re 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 couldn’t 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! 3

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, legumes, 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. - Many different researches have shown that alcohol can CAUSE belly fat! 4

- 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

5. Don’t Eat a Lot of Sugary Foods - Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. - 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. - What's more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle. 6

- 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 eat. - Studies show that the medium-chain fats in coconut oilmay 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. 7

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 loss. - 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 workouts! It’s cheap, it gives you a great workout, and it’s practical for a busy schedule! Click this link to see more! http://ginsource.com/bandresistanceworkouts If it doesn’t work, just simply copy and paste the URL into your web browser! 8

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. 9

For me, I can’t sleep with any light on in the room… even if my laptop light is on I won’t be able to fall asleep! What helped me was purchasing a sleep mask! If you’re interested in one that’s cheap and works wonders, then click this link below! http://ginsource.com/sleepmask If the link doesn’t 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 your exerciseand 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. - Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies. 10

15. Don’t 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 levels. - 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. - It is an eating pattern that cycles between periods of eating and periods of fasting. - One popular method involves 24-hour fasts once or twice a week. Another involves fasting every day for 16 hours and eating all your food in an 8-hour period. - In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within a period of 6-24 weeks. 11

What I do is the 12-hour fast! I don’t eat from 8 p.m. to 8 a.m. and if you’re looking for an easy fast to try out then I recommend trying it! 18. Eat Probiotic Foods or Take a Probiotic Supplement - 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 strains. 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 teadaily! It’s easy to make and it’s better for you than coffee! (Not that I don’t love my daily coffee) 12

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 effect. 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!! 13

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. 14

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. 15

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. 16

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 resistantstarch, 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. 17

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. 18

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! 19

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 warning! 20

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 don’t 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://ginsource.com/howtolosebellyfat If that doesn’t 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: 21

Here’s Rick! Kelly! Cindy! 22

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://ginsource.com/howtolosebellyfat If it doesn’t work, then copy and paste it into your web browser! Thanks Guys! Hope this information helps you like it did me! Regards, Jake ginsource.com 23

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. © Copyright… All rights reserved. No part of this eBook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from the author. Affiliate Disclaimer… ginsource.com is a participant in Affiliate Advertising Programs including the Amazon Services LLC Associates Program. An affiliate advertising program is designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com or the corresponding Affiliate Programs of the products being linked to. Pages on this site may include affiliate links to several affiliate sites including Amazon and its' affiliate sites on which the owner of this website will make a referral commission. Legal Disclaimer… The information contained within this eBook is strictly for educational purposes. If you wish to apply ideas contained in this eBook, you are taking full responsibility for your actions. The author has made every effort to ensure the accuracy of the information within this book was correct at time of publication. The author does not assume and hereby disclaims any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from accident, negligence, or any other cause. 24

Two ways to effectively lose belly fat FAST!