Beat the belly


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The human body is made up, among others, of billions of fat cells. These fat cells are in a way important for our body’s functioning however too much body fat can give way to many health problems. The methods on how to lose stomach fat provided in this report are your first steps towards a fit physique and healthier lifestyle.

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Beat the belly

  1. 1. Beat the Belly Easy Ways on How to Get a Flatter Stomach Author : Mike Geary Truth About Abs
  2. 2. TABLE OF CONTENTSINTRODUCTION ……………………………………………………………………………….3Subcutaneous Fat ……………………………………………………………………………...3Visceral fat ………………………………………………………………………………………4WHAT CAUSES ABDOMINAL FAT? ………………………………………………………...5Is Abdominal Fat Dangerous To Your Health? ……………………………………………...6HOW TO GET RID OF BELLY FAT ………………………………………………………….8METHOD 1: AVOID SOY, WHEAT AND CORN ……………………………………………8METHOD 2: EAT CRUCIFEROUS VEGGIES TO BEAT THE BELLY ………….............9 What are cruciferous vegetables? …………………………………………………..10 Fat Burning Fruits ……………………………………………………………………..11 High Protein Foods that Burn Fats ………………………………………………….12METHOD 3: FIND OUT WHICH OILS TO USE AND AVOID ……………………………12CONCLUSION ………………………………………………………………………………...14 2
  3. 3. INTRODUCTIONThe human body is made up, among others, of billions of fat cells. These fat cells are ina way important for our body’s functioning however too much body fat can give way tomany health problems.The arms, chest, stomach, buttocks and thighs always have high concentration of fattytissues. Fatty tissues are also called adipose tissues and are composed roughly of 80%of fat. Adipose tissues are found in the body at two places: under the skin(subcutaneous fats) and around the organs (visceral fats).The fatty tissues in the thighs and buttocks consist of subcutaneous fats and are notconsidered to have much risk to one’s health. It is a different thing in the abdominal areahowever where too much fat is considered risky for a healthy body.The two types of fats in the abdominal area: 1. Subcutaneous 2. VisceralSubcutaneous FatThis type of fat lies directly under the skin, in fact ‘subcutaneous’ actually translates to‘under the skin’. With subcutaneous fat, there aren’t just fatty tissues, but also bloodvessels which supply the skin with oxygen and nerves. This fat is a ‘shock absorber’ asit helps cushion the skin against trauma as well as store energy which may come inhandy during periods of strenuous activity.A relatively small amount of subcutaneous fat is less visible as it tends to just lie looselyunder the skin layers. Too much fat however can give the skin a tight or stretchedappearance and result in the much hated cellulite or dimpled skin. Subcutaneous fatisn’t all bad though or contribute to what people consider unsightly. A lot of people getfat injections in order to reduce the look of wrinkles or plump out their face to lookyounger.Dieting is a solution most people look into in order to lessen subcutaneous fat howeveras this fat stores energy, it is usually easier to reduce it through exercise.In our diet-obsessed culture today, many of us consider fat as bad but it should benoted that subcutaneous fat has its purposes: • It stores energy • It cushions the nerves and blood vessels • It protects the skin and the skeleton 3
  4. 4. Subcutaneous fat does serve several essential purposes although one can have toomuch of a good thing. This fat is easier to lose than visceral fat.Visceral fatThis type of fat lies deeper in the body and cushions the organs, it is also called intra-abdominal fat. Visceral fat, unlike subcutaneous fat is harder to lose as it is more deeplyembedded in the bodys tissues. This type of fat can only be accurately measured by animaging machine designed to see how much of the abdomen is made up of visceral fat.It is possible for a person to be within a healthy weight range but still have too muchvisceral fat.People with intra-abdominal fat are more susceptible to diseases like hypertension,heart disease, diabetes and stroke. Smokers, drinkers and sedentary people have beenshown to have more intra-abdominal fat than people who are non-smokers and non-drinkers and lead active lives. Studies also show that stress may be a factor in thestorage of intra-abdominal fat in the body.Visceral fat is metabolized and released into the bloodstream by the liver as cholesterol.Bad or harmful cholesterol builds up into a plaque that blocks the arteries. Visceral fatcan be reduced with proper diet and effective exercise. The amount of fat a person eatsmatter as proven in a study where it shows that people who have 30% more fat in theirdiets have higher amounts of visceral fat.One can control the build-up of intra-abdominal fat simply by walking, more than doingexercises such as swimming. Walking at a fast pace for half an hour six days a weekhas been shown to help reduce visceral fat. Doing no exercise at all has been proven toincrease the amount of visceral fat in the body. 4
  5. 5. WHAT CAUSES ABDOMINAL FAT?Fat in the belly can be caused by a number of things: • Eating the Wrong Kind of Food You may notice that you don’t eat that much but still get a fat belly, why is that? The kind of food you’re eating could be the problem, and it doesn’t always mean that eating smaller portions make you consume lesser calories. There are simply some foods that have too much sugar and other empty calories that consuming even small amounts of these can put you over your daily calorie goals. • Bloating Bloating in the stomach is characterized by any unusual swelling or increase in the size of the belly. If you feel a full and tight abdomen, it may be accompanied by some abdominal pain. A bloated belly is an unnatural effect in the body caused by sensitivity to different kinds of food. Stomach bloating is mainly caused by food intolerance. A lot of people are sensitive to sugar, dairy or gluten. If you experience bloating, try removing things from your diet until you find what is causing your stomach to become bloated. • Inactivity Inactivity has a lot to do with gaining stomach fat. Sitting around all day not doing much makes you prone to belly fat because first, you tend to eat more than you should and two, you don’t get enough exercise that helps burn stored fat. Increasing your daily activities will accelerate your heart rate therefore you burn more energy. • Over-eating Eating too much is the primary cause of belly fat but most people won’t admit that this is the case. It is much easier to find a reason which is out of their control so that they won’t be obliged to change the lifestyle they’ve grown accustomed to. However, eating more than one should is common and very easy to do. It also prevents you from getting the flat stomach you’ve always dreamed of having. • Metabolism This could be one of the reasons for belly fat. Every one of us has a friend who can eat as much as she wants but doesn’t seem to gain weight at all. That is unfair, we often think, and we tend to hate that friend. But instead of focusing on the negative, let us focus more on solutions. Really fast metabolism is what makes that friend of yours keep the fats away; their metabolisms work overtime to burn any extra food that they eat. Obviously, not all of us are blessed with fast metabolism so we have to be responsible for what we eat. Metabolism fluctuates throughout a person’s entire life and it generally slows with age. Your metabolism 5
  6. 6. isn’t as it used to be so it is necessary to adjust what you eat to keep belly fat away. • Stress A lot of people, when they are stressed, turn to food for comfort. Eating can calm the nerve which is why stressed out people turn to food even without realizing it. Also, stress can throw your body’s natural fat burning process off and this is because you always have hormones raging and additional chemicals released in your system. • Digestion Excess stomach fat can also be caused by improper digestion. Even if you technically don’t eat more than you should, you may still notice your stomach bulging and it could be because your body is having trouble digesting your food properly. Your body may also start storing digesting food in places where it shouldn’t. You can help your digestive system by drinking lots of water daily and increasing the fiber in your diet. Water and fibrous food can help make digestion less troublesome. Make sure as well that you have the right enzymes and vitamins in your diet. The enzymes help your body break down foods into something it could utilize.Is Abdominal Fat Dangerous To Your Health?Subcutaneous and visceral fats in the abdominal area are both found to be serioushealth risk factors. However, the presence of too much visceral fat or intra-abdominal fatis even more dangerous than subcutaneous fat.Subcutaneous and visceral fats increase the risk of degenerative diseases like variousforms of cancer, heart disease, diabetes, stroke, sleep apnea, and high blood pressure.Excess belly fat has also been associated with higher levels of C-reactive protein orCRP which is a sign that there is an internal inflammation which can result to heartdisease and other health problems.Visceral fat is particularly dangerous because it is “metabolically active” and releasesmore inflammatory molecules into the system more frequently therefore triggering therisk of multiple diseases. Some of these diseases include: • Cardiovascular Diseases A variety of heart diseases including high blood pressure and reduction in HDL or good cholesterol levels has been known to be triggered directly by having too much fat in the body. Several medical studies have proven that belly fat and cortisone hormone secretions are interrelated. Cortisone hormone is released by adrenal glands when the body goes through any kind of physical, mental or emotional stress. When we are stressed, cortisone asks the brain cells to make body cells store 6
  7. 7. fats for energy. If the level of cortisone is high because of consistent stress, these fats are stored in the belly resulting to excess of abdominal fats. This is the main reason why stress and weight gain is closely related. • Cancer Individuals having too much body fat particularly in the abdomen are at a higher risk of developing kidney cancer, colon cancer and breast cancer. Several medical studies conform in finding that obesity can be a risk factor for breast cancer. Kidneys and liver are at risk when there is too much belly fat because intra- abdominal fat secrete toxins that negatively impact the general health of these organs. • Diabetes People with excess belly fat are also facing increased risk of diabetes. Belly fat leads to the secretion of fatty acids that limit the body’s ability to use insulin hormone properly.As you can see, the dangers of abdominal fat are serious and if not controlled early on,they can take serious toll on an individual’s health. Nonetheless, losing that extra fat isnot impossible and besides, there is nothing that cant be achieved with determinationand proper guidance. It will help to keep future possible results in mind: a healthy body,a figure you desire and a stress free life. 7
  8. 8. HOW TO GET RID OF BELLY FATThere are ways to get rid of that unsightly belly fat and get the flat belly you’ve alwayswanted and be healthier to boot. As discussed, excessive abdominal fat is dangerousand can cause serious health problems so in order to preserve your health and achievea trim physique, take note of the following methods of getting rid of belly fat.The following methods are ways to get rid of belly fat as advised by Mike Geary, authorof the best-selling e-book, The Truth about Six-Pack Abs which has helped thousandsof people lose abdominal fat and achieve well-toned bellies.METHOD 1: AVOID SOY, WHEAT AND CORNMike Geary, a Certified Nutrition Specialist, Personal Trainer and author, states that ourpresent intake of soy, corn and wheat leads to so many cases of food intolerance andallergies.In countries with westernized diets i.e. the U.S., Australia, Canada, etc., the averageadult takes about 67% of their total caloric intake from soy, corn and wheat and theirderivatives alone. These derivatives pertain to food additives such as: • Corn oil • High fructose corn syrup (HFCS) • Refined wheat flour • Soy protein • Soybean oil (hydrogenated or plain refined) • Other food additives like mono and diglycerides, soy lecithin, maltodextrin and corn or wheat starchAccording to Geary, the human digestive system was simply NOT designed to consumethese substances in very large quantities and their inclusion in our modern human dietis caused by the incessant marketing strategies of the multi-billion dollar corn, soy, andwheat industries.Though these foods - corn, soy and wheat – have their own health benefits, having toomuch of anything good is still a bad thing. To put it simply, getting 2/3rds of your caloriesfrom corn, soy, and wheat is unhealthy. The following are few of the reasons why: • Gluten intolerance related to heavy wheat consumption • Corn and soy are the most genetically modified crops. More pesticides and herbicides are used which are usually ‘xenoestrogens’ or harmful to your health. • Soy products and their derivatives contain more xenoestrogens and phytoestrogens which are substances derived from plants that have biological effects on human similar to those of estrogen. Estrogens are steroid hormones 8
  9. 9. that promote the development and maintenance of female characteristics of the body. Xenoestrogens and phytoestrogens both create an environment in the body for the storage of fat, carcinogenic effects and with the presence of phytoestrogens, even “man boobs” in severe cases. • Too much intake of corn, soy, and wheat distorts the ratio of omega-3 and omega-6 fats in our diet to a whopping 30:1 where what is considered healthy is 1:1 or 2:1. • Problems with blood-sugar swings, reduced insulin sensitivity and weight gain due to excessive refined corn and wheat flours as well as high fructose corn syrup in our diet. • Stubborn belly fat (the kind that is difficult to shed) is increased by all the pesticide and herbicide residues in these crops. • Feeding soy and corn to animals reduces the nutritional benefits of those animal productsWhat can you do then to avoid consuming too much of corn, soy, and wheat and controlyour weight gain for better health? Here are some tips for you: • Instead of getting most of your carbs from grains, get them from fruits and vegetables. • Avoid tomato sauces that contain HFCS and soybean oils, instead look for sauces with olive oil. You should also avoid canola oil as this isn’t as healthy as you’re led to believe (more on this later). • Don’t buy processed foods and stick to 1-ingredient foods like vegetables, fruits, eggs, beans, seeds, nuts, and meats from grass-fed or free roaming animals. You don’t have to deprive yourself of processed foods or even junk foods though, just limit your intake of these to once a week. • Store bought salad dressings almost always contain soybean oil and HFCS, so avoid these. • Same with junk foods and processed foods, limit your intake of cereal, bread, and pasta top once a week only.So there you go, soy, corn and wheat when taken in excess not only result to foodintolerance but also make you fat around the middle and expose you to more healthrisks than protect you from them.METHOD 2: EAT CRUCIFEROUS VEGGIES TO BEAT THE BELLYThere is a specific class of vegetables that contain unique phytonutrients which helpfight stubborn belly fat. This is something not many people are aware of but then, notmany of us are aware that there are certain chemicals derived from many of the foodswe eat (and from things around us) that actually force the body to hold onto belly fateither.What are these chemicals? 9
  10. 10. These are herbicides, pesticides and certain petrochemicals from air and waterpollution, plastics, household cleaners, cosmetics etc. When absorbed, these chemicalsreact with our hormones and make the body store excess belly fat.In this fast-paced life, it is not always practical to stop and find out whether or not thefood we are about to take contain chemicals or xenoestrogens. Anyway, most foods weeat today are inorganic and in one way or another have gone through some processthat exposed them to some of these chemicals. Look at our Method 1 for example, allthe time people are told that soy, corn and wheat and their derivatives are healthy, butactually, they are far from being so.To help ensure that excess fat don’t get stored where they should not be, increase theamount of cruciferous vegetables in your diet.What are cruciferous vegetables?These vegetables are known for their flowers which have a sort of ‘cross’ shape, leadingto its classification. This variety of vegetables is being observed by food scientists andnutritionists for specific nutritional elements that can help prevent cancers and otherdiseases.The category of cruciferous vegetables includes a long list of vegetables thatnutritionists consider as generally healthy food choices: • Cauliflower and broccoli are both included in this category • Brussels sprouts and similar green vegetables are also under this category. • Daikon and radishes are included. • A long list of greens is also included in the cruciferous vegetable category such as mustard greens.The benefits of this type of veggies are the following: • They contain a good dose of vitamin C which is a nutritional element that helps keep specific diseases away by giving the body what it needs to function well. • Cruciferous vegetables also contain fiber which plays an important role in helping in the body’s digestion and absorption of different kinds of vitamins • These veggies also contain elements called isothiocyanates which help eliminate some kinds of carcinogens from the body. This might help prevent different common types of cancers and researchers are looking into this possibility.Aside from the above benefits, cruciferous vegetables are also known as veggies thatburn fat as they are loaded with phytochemicals which are substances that display fatburning qualities. The fat burning activity of phytochemicals is the main reason whycruciferous veggies are considered helpful in burning excess belly fat. 10
  11. 11. Belly fat isn’t called stubborn fat for nothing. They are really difficult to get rid of and ifyou think that you can work that extra cookie out, you are wrong! To lose the extracalorie contributed by that extra cookie, you have to run a mile! In addition to that, thepresence of xenoestrogens (all those chemicals that come with most of the food you eatthat make all those fat cling to your belly, remember?), make the task even harder. Soreally losing that belly fat is far from easy, and you need all the help you can get to getrid of that excess fat.Cruciferous vegetables can help you there. The phytochemicals in these vegetablescounteract the effects of xenoestrogens so adding these in your diet is akin toempowering your body to defeat this menace of xenoestrogens. Eating cruciferousvegetables on a daily basis can substantially reduce the impact of estrogens on ourbody so getting rid of belly fat is much easier.Suggested cruciferous vegetables to add to your diet: • Brussels sprouts • Broccoli • Collard greens • Cabbage • Cauliflower • Kale • Mustard greensCooked cruciferous vegetables are beneficial to losing belly fat but it is recommended toeat them in raw form. When eaten raw, they are more difficult to digest therefore thebody will need to exert more energy in this process. In other words, more calories arespent in digesting raw food. With more calories burning on a daily basis, this helps tostimulate body fat loss.Fat Burning FruitsVegetables aren’t the only food type capable of reducing the waistline. Eating certainfruits everyday is also helpful in burning abdominal fat. Citrus fruits are good forreducing fats as they contain vitamin C which helps increase metabolic rate and allowsthe body to burn fat at a faster pace. Fat burning fruits include: • Oranges • Papayas • Grapefruit • Lemons • Mangoes 11
  12. 12. High Protein Foods that Burn FatsAs with raw foods, the body requires more energy to digest high protein foods, helpingin the fat burning process. Meats and legumes are the best examples of foods whichcan be consumed with high protein. Protein is also good for muscle building which inturn increases metabolism. High protein foods also add satisfying bulk to meals.The top high protein fat-burning foods include: • Beef (lean cuts) • Turkey (lean cuts) • Chicken (lean cuts, no skin) • Salmon • Tuna • Sardines • ChickpeasSo there you go: foods that help burn belly fat and benefit you in other ways.Going to the gym isn’t the only way to get a flat belly, it also helps to have salads madefrom cruciferous vegetables from time to time and making sure that your meals consistof high-protein foods. Eating the kinds of food and avoiding the wrong ones when tryingto get rid of abdominal fat can go a long way.METHOD 3: FIND OUT WHICH OILS TO USE AND AVOIDAccording to Mike Geary, all the marketing hype about canola oil being “healthy oil” arelies. He states that: “…much of what you hear in the mainstream media has been influenced by heavy handed marketing tactics by big food companies. Canola oil is cheap for them to produce so they want to fool you into thinking it’s a ”health oil" so that people, restaurants, etc will buy it up as their main oil of choice.”What’s with canola oil anyway?Further research revealed that it is a plant based fat that comes from rapeseed and itcontains high monounsaturated fats. Canola oil has around 50-60% monounsaturatedfat and around 30% polyunsaturated fats, the rest is a small percentage of saturatedfats.Normally this content is considered healthy however canola oil is processed in such away that makes it very unhealthy for consumption. 12
  13. 13. The finished product of canola oil – the one you see bottled in supermarkets - has to gothrough many refinement and extraction procedures that make use of high heat andpressure. This process damages the highly unstable polyunsaturated fats causing themto become rancid and high in free radicals that can do damage to your cells. On top ofthis, canola oil is used to cook food with, thus further increasing the amount of freeradicals. Because it is necessary to make use of excessive heat to produce canola oil,many of the omega 3 fatty acids are converted into trans fat. This type of fat is the worsttype you can ingest as it can cause a lot of problems in your system, compromising youroverall health.If you want to cook with canola oil, opt for a brand that is cold pressed since this producthasn’t gone through caustic chemicals or heating elements. However, the best thing todo is to just give up this stuff and make use of coconut oil or organic grass fed butter foryour cooking needs. These types of fats can withstand high temperatures and containhigh saturated fats.When looking for truly healthy oil, certified nutrition specialist Mike Geary suggests thatthe following are your best bet: • Extra virgin olive oil (EVOO) – this is great for healthy salads. EVOO is also great to use for lower temperature cooking. • Virgin coconut oil – has really high stability under heat so it is a great oil to use for all temperatures of cooking. • Organic grass-fed butter – this is a great source of conjugated linoleic acid or CLA. CLA is a healthy fat which studies show to have muscle building and fat burning properties. This type of butter also contains a much healthier omega-6 to omega-3 ratio than standard butter.So don’t be carried away by all the hype about canola oil. If you want to beat the bellyand have a flat, well-trimmed stomach, choose to cook with real healthy oils. Wheneveryou encounter a product that claims to contain something ‘healthy’, do your researchfirst and don’t rely on product labels which can be utterly deceptive. 13
  14. 14. CONCLUSIONAbdominal fat is so easy to gain especially these days when most peoples jobs involvesitting in front of a computer all day. Also, in our fast-paced lifestyle, there are so manysources of stress that can result to weight gain and unhealthy habits. And since we arecurrently enjoying modern times where machines do most of the hard work, we hardlyhave any opportunity to work out.However, with this report, you have already started your quest for a smaller waist or six-pack abs. Now that you know what causes abdominal fats you are now equipped withthe right knowledge of what must be avoided to keep fats away.Understanding the dangers of excess fats in the abdomen should also help motivateyou to watch what you eat and stick to healthy foods as well as avoid processed andjunk foods.The methods on how to lose stomach fat provided in this report are your first stepstowards a fit physique and healthier lifestyle. In order to get the flatter stomach youdesire, you should not stop here. Truth About Six Pack Abs by Mike Geary has helpedthousands of people shed the stubborn stomach fat that is covering up their abs bycoming up with the perfect guide that can be used by men and women, young and old.Continue your journey to a flatter stomach by clicking here. 14