Shrink Belly Fat!

How To Get Rid Of Belly Fat In Just 28 Days & Get A Flatter belly Stress

Freee!

Olu Aijotan

www.naijaweightloss.com

ALL RIGHT RESERVED This Shrink Belly Fat! material Is Copyright Protected & Owned By Olu Aijotan, Inspira Publishing and NaijaWeightLoss.com You have No Right whatsoever To Resell, Reproduce Any Part Of it's Content Or In Whole. Any Unauthorised Duplication or Resale Will Be Prosecuted In Accordance With The Laws.

My Lawyer Advise I Must Write This... Please Read

The information I share in this book is based on my painstaking and thorough research and experience. However, please do not use it as a substitute or misconstrue it as medical advice or as a substitute for medical diagnosis. If you have an ailment, or health concerns, make sure you speak to your doctor before using this program. If you chose not to obtain consent from your physician/doctor before you commence this program, you are agreeing to accepting full responsibility for your actions. Do kindly note that your result of a flatter belly will vary based on your commitment to this program, your current health status, your body genetic makeup as well as individual circumstances and routines. Please DO NOT use this program if you are pregnant or just gave birth. If you are currently breastfeeding a baby, make sure you speak with your Doctor before using this program.

Welcome Message From Coach Olu AIJOTAN (Your Belly Fat Loss coach) I want to say a BIG thank you for purchasing the "Shrink Belly fat" material. Before I begin, I want to tell you a little bit about me Who Am I & Why Should You Listen To me My name is Olu Aijotan, and I am the author of Shrink Bell Fat Program. I am certainly not a doctor, neither am I a "school trained" health practitioner. I am a husband to a gorgeous woman who rocks my world and has been a source of joy to me since we got married. I stumbled into the world of healthy eating and weight loss over 3 years ago, when I noticed that the gorgeous "sweet 16" lady I married have now piled on excess fat on her body and around her belly overtime... As you know that "we men" are moved/stimulated by what we see, I decide to do something about my wife's weight by reading up and learning a lot about how to lose weight and get a flatter belly. I designed a meal plan and simple workout routine that my wife can use despite her busy schedule with work based on my research and I encouraged her by eating healthy and working out alongside to encourage her. Then we started seeing lots of amazing result. She became fitter, healthier and sexier. Our family friend noticed this over a dinner visit, and I shared the same exact tips with them, and they too started seeing result. And then I kept on sharing this till I decided to set up a blog to write about my fat loss research. Ever since then, I have written several series of fat loss reports, articles and belly fat loss letters read by over 10,000 Nigerians. The book you are reading is not my first book. About 6 months ago, I created a program called The 30 Day Fat Loss Program which up till present moment has been used by over 600 Nigerian women and men to get rid of between 5kg - 12kg of body fat within 30 days. I can assure you that if you take your time to go through this Shrink Your Belly Fat material from start to finish may be the most IMPORTANT investment you've made in your health and self this year... In this program, I am going to guide you STEP-BY-STEP on the exact healthy methods of burning off excess fat on your belly that will leave you with an amazing flatter belly.

When you have a flatter belly, you will be able to wear dresses that will bring out your figure 8 body shape and make you look amazing! While you are running this "Shrink Belly Fat" System, I am going to give give you a list of belly fat burning meals and EFFECTIVE belly fat burning workout routines that will help you shrink belly fat. This material you are reading right now is for you if you want a flatter belly without the hassle of taking pills (which are harmful by the way) or spending long hours in the gym or starving yourself. This material is COMPLETELY unlike any other one you have read. If you notice, my style of writing is completely different from any other ones out there. There is a reason for it. I write this way to help you understand and motivate you to take action until you get your desired result. The main aim of you getting the SHrink Belly Fat program is to actually lose belly fat, so I have reduce the size of the pages in this material to include ONLY the exact set of instructions you need to follow to get a flatter belly. So I have keep this program to less than 20 pages to make it easy to read so you can get started QUICKLY today without wasting time. None of the content of this material is based on THEORY. Everything I am about to share with you in this material has been discovered through years of working with several hundreds of Nigerian women and men to lose excess weight and get a flatter belly. Plus if you read every page of this book, I PROMISE it will save you years of stress and heartache, and hundreds of thousands of Naira that you would otherwise have spent on the gym, herbal concoction, slimming teas and belly fat loss pills that don't work. If you want to get rid of UGLY belly fat, get a flatter belly, become more confident, be able to wear any dress you want whenever you want, they I want you to read and follow every single advice I share in this material. So switch off any distractions, spare yourself the next 30 - 40 minutes as I take you through the world of shrinking belly fat. Without wasting time, let's dive in.... The TRUTH About How Your Body Store Fat In Your Belly Area

So, BIG QUESTION...how does the body store fat in the belly area. Why does it store it in the belly. And Why is it difficult to get rid of. Lets do a bit of biology that will help us understand how the body works to answer the above questions. If you were a science student back in secondary school or did a science course in University, you will be familiar with what I am about to share with you. If you are not, don't worry, I'll make it as simple as possible so you can understand this easily. You see... Whenever you eat food e.g. Pounded Yam With Egusi Soup And Beef/Chicken or Jollof Rice or any Nigerian food for that matter, your body break down the food you ate in your digestive system into small particles that can be used for energy. That energy is what keeps the organs in your body amongst other things, to run efficiently. The pounded yam or rice you are carbohydrate based food and it gets broken down into what is called "simple sugar" (glucose). This simple sugar which is also known as glucose, is the actual primary source of energy for the organs/cells in your body. When the food you ate has been broken down into glucose like above, the glucose is then absorbed, it then gets mix into your blood stream and increases the level of sugar in your blood. Now, when your pancreas, notices the high presence of this "sugar/glucose", it releases an hormone in you body called "Insulin". The insulin then transfers the sugar to your body cells and organ and allow them to use it as energy to function and run.

Now, sometimes, when you eat too much carbohydrate based food, the sugar/glucose that is in your body becomes too much more than your body needs to use as energy at that point, so the insulin basically transfer the excess sugar into your body's Fat storage cells. So for each chocolate, plates of rice, eba, gari, bread that you eat, it increases your sugar levels, and your body insulin keeps mopping them up from your blood and transferring those excesses glucose to the fat storage cells and store them. That is when you see the result in form of fat storing in your body. That is your fat storage cell expanding and expanding....from stored sugar like tiny balloon

So, in lay man terms, the insulin in your body is like a taxi and the glucose (which is from the food you eat) is like the passenger. The insulin carries the glucose from your blood into its fat storage centre in form of stored energy. And if you do not use this extra energy or burn it, you end up with larger fat store. And for so many people, especially women, the place of choice that these fat storage is prominent is the belly. And that is because, your belly seldom move, so it is a natural place for the excess fat to store without hindrance.

Our food in Nigeria contains lots of carbohydrates. Not only that, many of them are even simple carbohydrates that quickly convert to sugar and releases into the blood stream so quickly and get stored as fat. I am talking about food and drinks like Pounded Yam, Eba, Rice, Akpu, Semovita, Indomie, Palm Oil, Sugar, Fufu, Garri, Bread, Biscuit, Soft Drinks, Fried CHips, Alcohol e.g. Star lager, guiness etc, Canned Foods and Flour snacks like Meat Pie, cakes etc. Take for instance, the below diet:

Breakfast Midday Lunch Evening/ Dinner

Sliced Bread and Butter

1 Bottle Of Coke & Meatpie/ Gala

Rice With Chicken Stew

Pounded Yam With Egusi Soup

If you look at the above food choice contains a lot of carbohydrate based food that converts into sugar/glucose like I explained earlier on. Sliced white bread is high in simple carbohydrate. It is not a secret anymore that a bottle of coke in Nigeria contains about 8 - 13 cubes of sugar. That means, when you drink a bottle of 50cl coke, you can compare it to putting 8 - 13 cubes of sugar into water, stirring it until dissolved and then drinking it.

White Rice and Pounded Yam are also high in sugar content. A cup of pounded yam flour contain about 940 calories, 88% of it is carbohydrate and 11.1% fat. You should note that the average person need more than just a cup to make their meals. Not only that, when you add the soup which is made with Palm Oil (another high calorie oil) and met, you might find that you have eaten about 2,500 calories in just one meal. With the above daily meal diet, you will agee with me that these foods contain a lot of carboydrate, and these meals are typical of the average Nigerian. Apart from the meals above, our lifestyle has changed overtime and has encouraged us to have big belly. Just maybe this has happened to you too. When you were in University or high school, you were probably slim or average sized, but since you started working full time, you discovered that your start to pile on weight and your belly started getting bigger. If you always wonder why this is happening and you are unable to stop it, then let me tell you what it is: The culprit is your current lifestyle. Let me use myself as an example. I have always been skinny. I was so skinny that my friends named me "Slim". Don't get me wrong, I eat a lot of meals, but I just never gained weight as a teenager or bachelor. Fast forward few years later, I got married, have a desk job that confine me to sit at a desk for at least 8 hours daily, staring at a computer and a car that takes me everywhere I want to go. Gradually, I started to gain weight. My tummy became bigger and I started adding flesh.

What caused this? I was eating more food to the credit of my wonderful wife, but at the same time, my activity level became less because I spend my day sat down with little to no physical activity and travel around in a car without moving my body. Therefore my body started storing the fat from all the food, hence I put on weight. This is exactly what happens to most of us. Our lifestyle choice, the food we eat, our sedentary lifestyle are responsible for our body storing fat around the belly area.

STRESS HORMONES Stress is another factor that aid fat around the belly area. When you feel stressed out as a result of work, family pressures etc, your body releases an hormone called "Cortisol". This stress hormone then mobilizes more and more fat into your abdomen. According to a study by researchers at Yale University, they found out that slender women who had a high cortisol in their body also had more abdominal fat. Another result published in the Psychosomatic Medicine Journal in 2000 also established a link between cortisol and belly fat. While it is not widely reported amongst Nigerians, stress is a very BIG issue and can increase the rate at which your body stores Belly fat as a result of the stress hormone.

BELLY FAT FROM PREGNANCY Another cause of fat around the belly is Pregnancy. This is actually a good thing, because the development of the baby in the belly requires adequate fat around the belly area.

Here's why... When a baby starts to grow in the womb, the body tends to store more fat in the belly area to allow the stretching of the skin around the belly as the baby grows. Not only that, the fat around the stomach of a pregnant woman also cushion the baby and protect the baby. You may be very surprised by the way your tummy looks after child birth. Even though your baby is out, you may still have a round big belly that makes you look like you are still pregnant. According to scientific studies, the average woman tends to eat more during pregnancy which makes their body to put on extra fat. After pregnancy, this extra fat does not burn off completely right away and would probably require working to get the belly to become flatter. That is why you might still be a nursing mother and even weeks and months after childbirth, you still have that extra fat on your stomach area. The fat stored itself there during pregnancy to protect the baby and this is completely a good thing. However, you need to make an active effort to get rid of it. I believe that is why you are reading this book (if you are a nursing mother...). There are other fat inducing factors, however, those 3 above are the most common causes of belly fat and the extra rolls of fat you can find around your mid section.

THE TWO TYPES OF BELLY FAT Now that we know the causes of belly fat, let me reveal the two types of fat that target your belly area and stores itself here.

The first one is called Subcutaneous Fat. This fat is found directly under your skin. It is the fat that you can see and that you have in your hand when you "pinch" your stomach. This is the type of fat that protects your body in extreme harsh conditions and keeps you warm as well. A moderate amount of subcutaneous fat is actually essential for life. But too much of it is bad because an excess of it functions as a visible sign of being overweight or obese. This type of fat is what hangs out when you wear a fitted dress and you can see the outline of your belly coming out like you are pregnant and can make a woman lose confidence in their body image. And the second one is called Visceral Fat. This is the most dangerous of the two fat because it resides deep within your belly and wraps itself around the internal organs like your heart, your liver etc What's shocking is that, its possible to be relatively thin and still have this visceral fat which is why sometimes, it is referred to as "hidden" belly fat. Excess visceral fat can subtract years from peoples lives if not taken care of.

That is why it is referred to as hidden belly fat and this fat has been linked to various adverse health conditions which includes high blood pressure, Diabetes, High Cholesterol etc. When Visceral fat positions itself around your liver, it boost the production of "bad cholestrol" which is called Low Density Lipoprotein LDL. This cholesterol then clog the arteries and forms a wax substance that prevents the passage of blood in your arteries which inturn increases high blood pressure and strain your heart. Belly fat is a UGLY thing. It is dangerous to your body's well being and can rob you of your self confidence and even your relationship and the best way to combat it is to get rid of it completely. But for you to get rid of it, you cannot use any of the methods you've been using in the past. You cannot expect to do something say way and expect a different result. You need a new approach. You need a working & result getting belly fat loss strategy that works! And that is what I am going to guide you to achieve with this Shrink Belly Fat Program.

START LOSING BELLY FAT BY FOLLOWING THE EXACT BELOW STEPS The first step to getting rid of the excess fat is for you to MEASURE your belly fat. Let me tell you why... Lets say you decided to start working on your belly fat and you didn't measure it before you start, and you continue to follow a well planned routine to lose belly fat over a long period of time...

At some point, you will get discouraged, because you will be unsure if what you are doing is working or not. But when you measure before you start, and you see a small result, you become more motivated and you work harder to achieve your goal of a flatter belly, because you know that what you are doing is working.

What Point am I driving at? For you to see result, you have to measure first before you start. There are three measurements you have to do. I want you to do these measurement as I show you below: Things Needed: 1. A tape rule 2. A camera (your phones camera will do) 3. A mirror 4. A weighing scale STEP 1 - Position yourself in front of a Mirror and make yourself comfortable while you get yourself a tape rule like the one below:

STEP 2 - Remove your top or raise it above your waistline to make your belly area visible.

STEP 3 - Use your fingers to find your hip bone at your side. Your belly area is just a little bit above your hip bone. STEP 4 - Hold the end of the tape measure at your Navel and wrap the other end around your belly. STEP 5 - Place one finger on the tape at the point where the Zero end of the tape hits your waist measurement and take the measurement in inches, like in the picture below:

STEP 6 - Repeat the measurement again to ensure accuracy and write down the measurement on a notepad. STEP 7 - Take a photo of your belly in two dimension; The frontal picture and the sideways picture like in the photo below:

STEP 8 - Take your Weight Measurement in Kilograms; In the morning before your meal, preferably when doing your toiletries, position your scale on the floor and take a measurement of your current weight in Kilograms and record it as well on the notepad. Once you complete these measurement, ensure you save them in a private place on a notepad that you can always access it. This is because we will have to do these measurement every week for the next 6 weeks and record them in a table like the one below:

WEEKLY SHRINK BELLY FAT MEASUREMENT

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

38 inches/85kg

36.5 inches/84kg

35.1 inches 34.3 Inches

32 inches

31.4 inches

SET GOALS THAT WILL HELP YOU SHRINK BELLY FAT Now that you have taken your measurements, it is now time for you to set goals for yourself. I remembered once responding to a lady via email few weeks ago when she complained to me that she is not seeing results with her weight loss journey, so I asked her this important question: What goal did you set for yourself before you begin your weight loss Journey. She responded....Goals? Am I suppose to set one? The answer is YES. It is funny how sometimes we set goals with our academics and career, but ignore our health which is much more important and holds the key to every dream and secondary goals we have. For you to win this war on belly fat, you have to set goals for yourself. Here's why; Lets say, there are two ladies who want to lose weight or get rid of belly fat and their statistics are like below:

Lady 1 - Bimbo Lady 2 - Nkechi Weight At Start: 95kg Belly fat measurement: 40 inches

Wight at start: 107kg Belly Fat Measurment: 46 inches

Now, lets say that Nkechi set a goal for herself to lose 12kg in 6 weeks and drop 6 inches within that same time period. Bimbo on the other hand did not set herself any goal but just decided to get started and "see how it goes". So, Nkechi follows a SMART method of achieving her goal by breaking it down into smaller measureable goals like below: She divided 15kg by 6 weeks and also divide 6 inches by 6 weeks for her to come up with the below: Weight Loss: 15/6 = 2kg Per week Belly Fat Loss: 6/6 = 1 inch per week That means she wanted to lose 2kg weekly and 1 inch of belly fat weekly. Nkechi instead of having a vague idea of how much to lose now have small measureable goals to work towards by focusing more on losing 2kg and 1 inch every week. by doing this, she knows exactly what she wants to achieve specifically and by doing this can stay focused on her goal and action plan. Unlike Bimbo who does not have any goals set. I know a lot of people who are like Bimbo. The best that they say is that "I want to lose weight" or " I want to get in shape". Those are poorly set goals because they are NOT specific. They lack clarity and it prevents you from getting motivated to achieve your goal. Set SMART goals for yourself like below:

S - Be specific what size you'd like to be, what you would like to achieve/accomplish M - Measurable and defined in such a way you can evaluate your progress A - Make it achievable i.e Challenging but not impossible R - Make it realistic, reasonable and attainable to accomplish T - Make it time based that you can link it to a specific date. Write down your smart goals in your notepad. Write down what you want to look like, and imagine how your new life will be....in your new healthy body with an amazing flatter belly. Don't be like Bimbo. Be like Nkechi instead. Set goals for yourself. Don't make it vague, Don't make it outrageous, make it specific, measureable, achievable, realistic and time based.

HOW TO EAT MEALS THAT SHRINK BELLY FAT AND GIVES YOU A FLATTER BELLY What we eat actually account for 70% of the causes of belly fat. If you want to get rid of belly fat, you need to start paying attention to the food you consume. Most people react to this by simply concluding that you need to starve yourself to lose belly fat. This is a BAD Move. Don't try it if you are thinking of doing this. If you are already doing it...please STOP. It does not work. Even though you will lose weight in the first few weeks, you can't continue to starve yourself forever.

When you go back to eating 3 square meals, your body will pile on the fat all over again. This will cause you to go into a cycle of losing weight..and gaining it back on over and over again. Instead of starving yourself, you need to approach it differently. Here's how.... Just about everything you eat or drink has calories in it. This means that when you eat your delicious plate of Jollof Rice with chicken, that food contains calories in it. Calorie refers to the amount of energy in a food. Your body uses this as energy to sustain your body weight and energy level. You can compare the food you eat to the fuel that you pour into a car. If you don't put fuel in a car, it will not run its engines. The same with your body. The food you eat actually fuel your body to run itself. When you eat too much food, it means you have more fuel than your body needs, the excess is stored in the fat storage cells, which in turn shows up as extra roles of fat in the belly area and other areas of the body. Body fat is like a reserve storage tank for energy. When we speak of "burning off body fat", we are talking about releasing calories from your storage tank and burning them to fuel your activities. This means that for us to get rid of fat, we need to make our body use/burn the fat that it has stored in the fat storage cells. So rather than letting it use the energy from the food we eat daily, we make it to use the fat stored instead. So how do we do this?

Very simple.....we use what is called a CALORIE DEFICIT. In other for you to lose fat around your belly area, you need to create a calorie deficit. What Is a Calorie Deficit? A good way to understand calorie deficit is: You store calories in your body the way you store money in your favourite bank like UBA, GTB or even Diamond Bank. You can deposit or withdraw calories/fat from your body the way you would make money deposit and withdrawals from the bank. When you eat more calories of food than your body needs, your body deposit the rest of the fat. That is Calorie Gain When you eat less calories of food than your body needs daily, your body draws the rest of the calories from the fat stored in your belly area. This is calorie Deficit. For example... Lets say Nkechi (whom we use as an example earlier on) requires 2,100 calories daily in energy for her body to function For her to do a calorie deficit, she needs to eat less than 2,100 calories. This means that if she consumes food with 1,500 calories, she will have a calorie deficit of 600 calories. Her body will then go into her fat store (her belly fat) and get the 600 calories from there....thereby burning off fat her belly.

The Law Of Energy Balance

The law of Energy Balance states that: To reduce belly fat, you must burn more calories than you consume each day

To be able to burn more calories than you body needs, you actually need to know how much calories your body needs daily. This is called Daily Calorie maintenance level (DCML). This is different for different people. The amount of calories a footballer like Mikel Obi or Vincent Enyeama will need will be very high and different from your own. There are many ways to calculate how much calories your body needs daily (DCML) One of them is called the Harris Benedict Equation. But I won't bore you with the mathematics because you are not reading this guide to work out mathematics. What you want is to get rid of belly fat.

How To Calculate Your Daily Calorie Maintenance Level (DCML) For you to calculate your DCML you will need the below: 1. Your Age 2. Your gender 3. Current weight in Kilograms 4. Your Height 5. Exercise/Activity Level I want you to click this link: http://www.freedieting.com/tools/calorie_calculator.htm On that page is a calculator that will workout your daily calorie maintenance level for you without you having to do the mathematics. Enter your age, your gender, current weight, height and activity level, and it will calculate your own daily calorie maintenance level for you. For example...

When I did mine, it calculated the daily calorie I need to be 2,195 calories. This means that if I eat food more than 2195 calories, my body will store the rest, if I eat less than 2195 calories, my body will burn fat off my body to supplement the rest. Just like I calculated mine, I want you to go calculate yours right now, so you can know your DCML. Just make sure you do not ignore this calculation. The success of your belly fat loss depends on it.

HOW TO USE SIMPLE MATHS TO GET RID OF BELLY FAT LOSS I believe you've calculated your daily calorie maintenance level (DCML) from the last instruction I gave you earlier above. Good! Now, I want to show you exactly how you can use that DCML to rapidly burn fat off your belly in record time Using my example above, I calculated my own DCML to be 2,195. This means, If I do not want my body to store fat, all the meals I eat daily MUST not be more than 2,195 calories. Right! Now, for me to burn belly fat, I must eat meals that are at least 30 - 40% lower in calories than my daily calorie maintenance level. Let me explain... That is...I must eat 30% or 40% less calorie than my body requires daily. This means....

30% of 2195 = 658 Calories So 2,195 cal - 658cal = 1,537 calories. To explain: for me to lose weight, I must eat 30% less calorie than my daily calorie allowance (I.e. DCML). I calculated what 30% less is and it came up to 1,537 calories. What this mean is that.... If my body uses up 2,195 daily and I only eat meals with calories of just 1,537 calories only, my body will be forced to get the rest of the calories (658 calories) from the fat it has already stored in my body, which in this case is the fat around the belly area. So, my metabolism will burn off 658 calories of fat daily. And here's how many calories I will burn daily and weekly in the table below:

Daily Calorie Burn Weekly Calorie Burn 658 Calories Per day 658 x 7 = 4,606 Calories Per Week! I would be burning off 4,606 calories every single week just by using the 30% calorie deficit method of reducing how much calories I eat daily. So how does this translate into seeing the result in your belly in form of a flatter belly. Here it is.... I was doing a research online many months back and came across an analogy used by The Mayo Clinic, which is a reputable health clinic in the USA. They calculated that for you to get rid of a pound of belly fat, you must burn 3,500 calories off your body.

3,500 calories = 1 pound of belly fat.

What this means is that, based on my calculation of how much calories I burn weekly, I would be burning a little over 1 pound of belly fat every week! That is even without doing any form of exercise. Can you see this trick? Let me blow your mind even more..... You might think a pound of fat is not a big deal. Or just maybe its not really something big enough. But here's what a pound of fat looks like when you burn it off your belly area or your body generally:

Can you see how big that pound of fat is? Just imagine what burning something that big from your belly every week will feel like. This means that by the end of 7 weeks, you will actually see a HUGE result of a flatter belly because your body would have burnt fat 7 times as big as what you see in that picture above! But for that to happen to you, I want you to pick up a pen or calculator and calculate what your 30% of your DCML is right now. Then subtract that 30% from your DCML to come to your Calorie Deficit just like I explained using myself as an example earlier above.

Here's the equation to use: 30/100 x DCML = Calorie Deficit DCML - Calorie Deficit = Amount of Calories to eat daily to guarantee belly fat loss. Don't just skim over to the next page without doing this calculation. Ensure you DO IT before moving on.

THE ZIG ZAG METHOD OF SHRINKING BELLY FAT By now, I believe you now know how much calories should be contained in your food that will guarantee that you burn belly fat. Good, now that you know it, I will now show you a trick that will help you use this to put your body metabolism in high speed. By the way, I am unsure if I explained what metabolism is earlier in this book, but I'll say it again.... Metabolism is the rate at which your body burns fat or burns energy. If you have a high metabolism, your body will burn fat quickly, if you have a low metabolism, your body burns energy/fat slowly. If you are reading this book, there is a high probability that your metabolism is probably slow because that is one of the reasons why fat is stored in you body and belly. But don't worry, I will show you how to speed up your metabolism like that of an Olympic athlete without you having to do their rigorous routines. So What Is The ZIG ZAG belly fat loss trick.

You see....our body was designed to adapt. This is one of the reasons why the body metabolism slows down when you starve yourself. Your body quickly adapts itself. When you do a calorie deficit too like I showed you above and you continue it for a long time, your body metabolism might start to adapt and slow down and then your body will burn less and less belly fat. But there is a trick I showed some of my clients which has worked for them and I am about to show it to you. Its called the Zig Zag Belly Fat Loss Secret. You basically trick your body metabolism to continue in high speed by alternating lower calories and higher calorie days. You drop your calorie requirement for few days, and then increase it for one or two more days and then decrease it again etc. Using my daily calorific maintenance level, here's a sample ZIG ZAG belly fat loss trick I created for myself:

Olu's Zig Zag Weekly Table Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lower Calorie (1,537 Calories)

Lower Calorie (1,537 Calories)

Lower Calorie (1,537 Calories)

Lower Calorie (1,537 Calories)

Lower Calorie (1,537 Calories)

Lower Calorie (1,537 Calories)

High Calorie (2,195 Calories)

This means that I can eat lower calories of food from Day 1 - 6 and then on Day 7 eat a high calorie food and then repeat the process every week. This is when we eat what I call The cheat meal. This means that, with this belly fat loss miracle program, you will even still be able to eat your favourite fatty meals that you would otherwise not be able to eat when undergoing a belly fat loss program.

That is the zig zag method in a nutshell. And the Belly Fat Loss Miracle Meal Plan that I am going to give you in a moment actually reflects this zig zag method. Now you can see that just waking up, starving yourself of food and going to the gym to sign up is not what will actually make you burn belly fat off. If you don't actually understand how the body gains or lose fat, you won't be able to know exactly how to get rid of your belly fat. In the past few pages, I have shown you all of these. Now, you are better informed. More than 95% of Nigerian women out there who are still spending their hard earned money on weight loss slimming teas and gym membership that does not give them value for their money. It is now time for me to REVEAL to you the exact Nutrition plan that you will use to burn off belly fat which follows the DCML and the Zig Zag Method I explained to you above.

INTRODUCING THE SHRINK BELLY FAT NUTRITION PLAN By now, you know that for your belly fat to burn off, what you eat is where it starts. In this section, I am going to take you through a comprehensive list of all the macro-nutrients and also the essential micronutrients that is essential to your healthy belly fat loss. There are three macronutrients that are very important to your belly fat loss and they are: Protein, Carbohydrates and Fats I will also go into indepth discussion about a specific micronutrients which is Vitamin based and found mostly in Vegetables.

PROTEIN

If you absolutely want your belly fat loss program to work, then you MUST include protein as part of your meals. This is because protein fills you up easily and prevent you from overeating. Not only that, it increases your metabolic rate as your body will need to spend more energy trying to break down it down. Whatever you do, you MUST include protein as part of your diet. It is very important. Here's a list of recommended protein sources you can include in your daily meals: 1. Walnut 2. Eggs (this is including the yolk) 3. Fish (This includes Tilapia, Mackerel, Herring, Salmon, Cat fish etc) 4. Sea Foods (this includes Crabs, Lobsters, Shrimps etc) 5. Goat Meat (The lean part of it without the fat) 6. Skinless Chicken (peel the skin off) 7. Skimmed Milk (low fat) 8. Lean red meat (That is proper beef without any fat on it) 9. Skinless Turkey (The part without its skin and fat) 10. Beans (Red, Brown, White beans you can find in the market)

CARBOHYDRATES I know I said in the earlier part of this book that carbohydrates are responsible for making us fat. That statement is true. But what I didn't tell you is that there are two types of carbohydrates. We have simple and complex carbohydrates. The simple carbohydrates are the ones that causes weight gain because they have undergone a processing and lost all its fibres. Some of these foods are rice, white bread, pounded yam etc.

These processed carb digest too quickly and releases sugar easily into your body which in turn get stored as fat. This is why it causes weight gain Complex carbohydrates on the other hand digest slowly and releases sugar into your body gradually as your body needs it, rather than releasing too much sugar too quickly that gets stored as fat. So instead of eating simple carbohydrates, swap them with complex carbohydrates that have more fibre and fills you up quickly and even make your metabolism work more to burn fat. Here's a list of recommended carbohydrate sources you can include in your daily meals: 1. Green Plantain (this is healthier than ripe ones) 2. Yam 3. Sweet Potatoes 4. 100% whole wheat (do not eat this if you have gluten allergy) 5. Oats ( Quaker Oats) 6. Brown Rice 7. Couscous 8. 100% whole grain cereal (e.g. Fruit & Fibre, Weetabix, Bran Flakes, Special K etc) 9. Whole Wheat bread (eat 1 slice) 10. Whole Wheat Pasta (Honeywell Brand) 11. Millet NOTE - 1 gram of carbohydrate = 4 calories A word About Fruits.... Fruits are great source of complex carbohydrate (they contain healthy sugar and water) and vitamins and you can include them in your meals. They are a great source of snacks that you can eat in between your meals instead of feeding on junks. Here are good sources of Fruits You Can Include in your diet and eat between meals: 1. Bananas

2. Pear 3. Orange 4. Water Melon 5. Apples 6. Lemon 7 Pawpaw (papaya) etc.

FATS Each time I tell my client that they have to include fat in their diet if they want to get a flat belly, what I see is a confused face. maybe you are yourself... TRUTH - You need to consume fat to burn fat off your body. Don't worry...I know what I am talking about. I am talking about "good healthy fat". Your body needs fat intake for it to function properly because some amount of fat are necessary for proper hormone production in your body, and since hormone regulates many things in your body including your metabolism, you need an intake of healthy fat to keep it running. Here's a list of recommended fat sources you can include in your daily meals: 1. Olive Oil 2. Coconut Oil 3. Cashewnuts 4. Almond Nuts 5. Peanut/groundnut 6. Avocado/Pear Coconut oil and Olive oil are the top healthiest oil you can include in your meals. Palm Oil is a good oil, but is VERY high in calories and will

jeopardize your weight loss. So you can substitute palm oil with Coconut/Olive Oil in your cooking. NOTE - 1 gram of fat = 9 calories Now that we are done with the macro-nutrients, I want to reveal a special micronutrients that I have consistently use to improve my daily meal plan.

VEGETABLES One of the most important belly fat burning food you can eat right now is Vegetables. This vegetables are so important that I personally have at least a portion of this with my meal on a daily basis. Why? Because vegetables are so low in calories but causes your belly to burn more and more calories rapidly! You can basically eat as much of it as you like without ever worrying about gaining fat. Instead, your body burns more calories from the fat stored on your belly while trying to digest and break down the vegetables you have eaten. This is why they are called free Vegetables. Here's a list of recommended Vegetable sources you can include in your daily meals: 1. Green Pepper 2. Water Leaf 3. Spinach 4. Green (Efo Green) 5. Tomatoes

6. Bell Pepper (also known as "Tatashe) 7. Cabbage 8. Lettuce 9. Carrots 10. Pumpkin leaf (also known as Ugwu) 11. Green Beans 12. Egg Plant ( Also called Garden Egg) 13. Okro/Okra 14. Jute Leaf (use for Ewedu) Include all of these micro and macronutrients based food in your daily meals and discard off the foods that causes you belly fat. If you do this, you will be able to eat healthy and eat lesser calories without actually starving yourself.

THE SHRINK BELLY FAT MEAL PLAN Using the above micro-nutrients and macro-nutrients, I have created a sample meal plan that you can follow and use to burn belly fat off your belly. You can create your own meal plan if you wish, as long as you are using the foods I have listed above in your meal plan. You can also choose to use this one that I have created for you too. NOTE - This same meal plan I am giving you below has been used by many of my clients and they have seen a reduction in the fat around their belly. So you too can adopt it and use it daily as stipulated below: Also, feel free to print out this meal plan and paste it on your kitchen wall or cupboard for your own use: This meal plan is suitable for just about anybody who is fit and does not have any ailment. If you are a nursing mother...

You should also be able to use this meal plan without any issues, however, I'll advice you speak to your doctor or make him/her aware that you will be following a belly fat loss meal plan that requires you to eat at least 5 times daily.

THE SHRINK BELLY FAT MEAL PLAN

WEEK 1 MEAL TIME TABLE BREAKFAST

( 7.am – 8.30) MIDDAY SNACK

(12 Noon)

LUNCH

(1pm – 2.pm)

Evening Snack

(5 pm)

Dinner

(7 – 8 pm)

DAY 1 Oatmeal (Quaker) With skimmed Milk

& 1 Boiled Egg

1 Green Apple or 4 slices of cucumber

Ofada/Brown Rice & Beans With Chicken Stew

Mixed Almond, Cashew & Walnut

Nuts

Boiled unripe Plantain with Fish

Stew

DAY 2 Whole Wheat Bran Flakes With Milk &

1 Banana

1 slice of Juicy Water Melon

Whole Wheat Vegetable Pasta With Salmon (or

mackerel)

1 Whole Orange 1 fist size wrap of wheat meal with

Spinach Stew & Beef

DAY 3 Scrambled Egg + Wheat Bread

Sandwich

1 medium Carrot Stick

Sweet Potato With Mackerel Stew

1 Green Apple 1 Grilled Tilapia with Spinach Vegetables

Day 4 Banana & Scrambled Egg (with pepper)

1 Banana Healthy rice With Salad & 1 chicken

5 slices of cucumber

Efo Riro With Tilapia & Boiled Plantain

Day 5 Oatmeal (Quaker) 1 Green Apple Cooked Beans 1 Carot Stick Roasted Potato with

With skimmed Milk & 1 Boiled Egg

(Palm Oil Free) & boiled plantain

Spinach Goat Stew

Day 6 (Cheat Day) Weekend Fritatta 1 Avocado Pear Pounded Yam With Vegetable or Bitter

Leaf Soup

Fruit Salad Ofada Rice & Beans Healthy Stew With Grilled Chiken (skin

removed)

Day 7 1 Moin Moin With Oat Meal & Milk

1 Banana 1 Wrap of Wheat With Okra or

Bitterleaf Soup & Fish

Mixed Almond, Cashew & Walnut

Nuts

Chicken Piri Piri With roasted Potatoes or 1

slice of yam

WEEK 2 MEAL TIME TABLE

BREAKFAST ( 7.am – 8.30)

MIDDAY SNACK

(12 Noon)

LUNCH

(1pm – 2.pm)

Evening Snack

(5 pm)

Dinner

(7 – 8 pm)

DAY 1 1 Moin Moin & 1 Slice of Wheat

1 Orange Whole Wheat Vegetable Pasta

Mixed Almond, Cashew & Walnut

Cat Fish Pepper Soup

Bread With Salmon (or mackerel)

Nuts

DAY 2 Whole Wheat Bran Flakes With Milk &

1 Banana

1 Banana Ofada/brown Rice With Vegetable

Stew & Fish

1 Slice Of Paw Paw Efo Riro With Tilapia & Boiled Unripe Plantain

DAY 3 Egg & Tomato Sandwich (wheat

bread)

1 Carot or 2 Baby Carots

Couscous & Salmon/Mackerel

Stew

1 Mango (If in Season) or Slice Of

Water Melon

Roasted Potato with Spinach

Goat Stew

Day 4 Oatmeal (Quaker) With skimmed Milk

& 1 Boiled Egg

1 Green Apple Unripe Plantain Porridge With fish

vegetables

Mixed Nuts Or 1 Mango

Cooked Beans (Palm Oil Free) with Assorted

Fish (Cray fish & mackerel)

Day 5 Banana & Scrambled Egg (with pepper)

1 Banana 1 Wrap of Plantain Amala With Okra or Bitterleaf Soup

& Fish

1 Slice Of Pine Apple

Carot Salad With one boiled or

roasted chicken breast (peeled

skin)

Day 6 (Cheat Day) Chicken omelette 1 Green Apple 1 Wrap of pounded Yam With

Vegetable spinach

1 Carot or 2 baby Carots

Cooked Beans (Palm Oil Free) & boiled plantain

Stew (or any soup of choice)

with Fish

Day 7 Scrambled Egg + Wheat Bread

Sandwich

1 Avocado/

Pear

1 Wrap of Plantain Amala With Ewedu

Soup & Fish

Fruit Salad Cat Fish Peppersoup ( 1

Serving)

WEEK 3 MEAL TIME TABLE

BREAKFAST ( 7.am – 8.30)

MIDDAY SNACK

(12 Noon)

LUNCH

(1pm – 2.pm)

Evening Snack

(5 pm)

Dinner

(7 – 8 pm)

DAY 1 Oatmeal (Quaker) With skimmed Milk

& 1 Boiled Egg

1 Green Apple or 4 slices of cucumber

Ofada/Brown Rice & Beans With Chicken Stew

Mixed Almond, Cashew & Walnut

Nuts

Boiled unripe Plantain with Fish

Stew

DAY 2 Whole Wheat Bran Flakes With Milk &

1 Banana

1 slice of Juicy Water Melon

Whole Wheat Vegetable Pasta With Salmon (or

1 Whole Orange 1 fist size wrap of wheat meal with Spinach Stew &

mackerel) Beef

DAY 3 Scrambled Egg + Wheat Bread

Sandwich

1 medium Carrot Stick

Sweet Potato With Mackerel Stew

1 Green Apple 1 Grilled Tilapia with Spinach Vegetables

Day 4 Banana & Scrambled Egg (with pepper)

1 Banana Healthy Jollof rice With Salad & 1

chicken

5 slices of cucumber

Efo Riro With Tilapia & Boiled

Plantain

Day 5 Oatmeal (Quaker) With skimmed Milk

& 1 Boiled Egg

1 Green Apple Cooked Beans (Palm Oil Free) & boiled plantain

1 Carot Stick Roasted Potato with Spinach Goat

Stew

Day 6 (Cheat Day) Weekend Fritatta 1 Avocado Pear Pounded Yam With Vegetable or Bitter

Leaf Soup

Fruit Salad Ofada Rice & Beans Healthy Chiken stew (skinless)

Day 7 1 Moin Moin With Oat Meal & Milk

1 Banana 1 Wrap of Wheat With Okra or

Bitterleaf Soup & Fish

Mixed Almond, Cashew & Walnut

Nuts

Chicken Piri Piri With roasted

Potatoes or 1 slice of yam

WEEK 4 MEAL TIME TABLE

BREAKFAST ( 7.am – 8.30)

MIDDAY SNACK

(12 Noon)

LUNCH

(1pm – 2.pm)

Evening Snack

(5 pm)

Dinner

(7 – 8 pm)

DAY 1 1 Moin Moin & 1 Slice of Wheat

Bread

1 Orange Whole Wheat Vegetable Pasta With Salmon (or

mackerel)

Mixed Almond, Cashew & Walnut

Nuts

Cat Fish Pepper Soup

DAY 2 Whole Wheat Bran Flakes With Milk &

1 Banana

1 Banana Ofada Rice With Vegetable Stew &

Fish

1 Slice Of Paw Paw Efo Riro With Tilapia & Boiled Unripe Plantain

DAY 3 Egg & Tomato Sandwich (wheat

bread)

1 Carot or 2 Baby Carots

Couscous & Salmon/Mackerel

Stew

1 Mango (If in Season) or Slice Of

Water Melon

Roasted Potato with Spinach

Goat Stew

Day 4 Oatmeal (Quaker) With skimmed Milk

& 1 Boiled Egg

1 Green Apple Unripe Plantain Porridge With fish

vegetables

Mixed Nuts Or 1 Mango

Cooked Beans (Palm Oil Free) with Assorted

Fish (Cray fish & mackerel)

Day 5 Banana & Scrambled Egg

1 Banana 1 Wrap of Plantain Amala With Okra

1 Slice Of Pine Apple

Carot Salad With one boiled or

(with pepper) or Bitterleaf Soup & Fish

roasted chicken breast (peeled

skin)

Day 6 (Cheat Day) Chicken omelette 1 Green Apple 1 Wrap of pounded Yam With

Vegetable spinach Stew (or any soup

of choice)

1 Carot or 2 baby Carots

Cooked Beans (Palm Oil Free) & boiled plantain

with Fish

Day 7 Scrambled Egg + Wheat Bread

Sandwich

1 Avocado/

Pear

1 Wrap of Plantain Amala With Ewedu

Soup & Fish

Fruit Salad Cat Fish Peppersoup ( 1

Serving)

NOTE - This meal plan is a guide. Do feel free to add or remove foods from the list as you desire by using the list of macro-nutrients and micro-nutrients foods that I shared with you earlier on.

HOW TO AVOID OVEREATING BY CONTROLLING THE AMOUNT OF FOOD YOU

EAT If you look at the meal plan above, I have done it in a way that you get to eat 5 times daily. I did this because you need to eat every 3 - 4 hours to keep your metabolism running throughout the day. Ensure you eat in medium portion sizes and I am going to give you a simple analogy that will help you determine what your meal size should be: Protein: Your protein source (e.g. Skinless chicken, Lean Meat, Fish etc) should not be bigger than the size of your palm. If it is bigger, reduce it to a decent size. Carbohydrate: Let the size of your healthy carbohydrates to be the size of your fist. If you clench your hand into a fist (like a boxer), your cooked potatoes, brown rice, Oat meal must not be bigger than the size of your fist. Fat: Ensure you do not go over a handful of almond/cashew and walnuts. As for Olive and Coconut Oil, use in moderation not more than a tablespoon in your cooking. Vegetables: Eat as much vegetables as you can without feeling guilty. It is very low in calories and the process of digestion actually burn more calories in your body. If you get hungry in between meals, snack on fruits and nuts. These are healthier than eating junks.

How To Prepare Belly Fat Burning

Lemon Drink With the above meal plan, I STRONGLY recommend you drink between 8 - 10 glass cups of water daily. Drink 1 glass before you start eating your meals and drink 1 glass of water every 2 - 3 hours even if you don't feel thirsty. This will make you feel full quickly and will prevent you from overeating. Not only that, It will aid digestion and your body will feel the difference. In my first ever Fat Loss book which I titled The 30 Day Fat Loss Program (which you can get from my website by the way)... I shared a drink that is used by so many Nigerian Celebrities to burn belly fat. This drink is so good that it will cure your sugar cravings (especially if you tend to drink lots of fizzy drinks like coke). That drink is called LEMON WATER Here's how to prepare your own Lemon Water INGREDIENT: 1. 1 medium size lemon ( Do not use Lime) 2. A jug full of water (8 - 10 glasses) PREPARATION: STEP 1. Wash & cut lemon into two halves. Remove the seeds with the tip of a knife..

STEP 2 Squeeze the juice from the 2 lemon halves into the jug of water and put water in fridge to make it ice cool You can also use cold water from the start).

STEP 3 - Drink & Enjoy as needed. Rinse your mouth afterwards.

Also, put some of it in a water bottle, take to work and drink while working. You'll be amazed at what it does to your body. NOTE - Do not use this if you have ulcer or susceptible to Ulcer. If you have concerns about your health, speak with a doctor.

This Lemon drink DOES NOT in anyway prevent conception (i.e. getting pregnant). So there is no reason to be worried whatsoever.

Do not use lime in place of lemon.

Even though they are nearly same content, A university of Lagos research suggest that lime can prevent conception (at least on rats which the research was performed on).

SHRINK BELLY FAT WORKOUT

WORKOUT EXERCISES THAT TARGET BELLY FAT AND BURN IT.

Now that we are done with the Nutrition part of this Shrink Belly Fat Program. Let me introduce you to the workout routine you will follow that will increase the amount of fat that gets burned off from your belly. Remember, to get rid of belly fat completely, you have to combine a healthy fat burning meal plan with a fat burning workout routine. These workouts are very simple, yet effective and should take you between 10 - 20 minutes to complete. You can do any of these workouts in your living room, bedroom, Office or anywhere you feel comfortable. I have done these workouts and currently do them when I am in my living room. I would be going on a trip to Tenerife in Spain in few days time and will be doing these workouts even on holiday with the Mrs. NOTE - If you are a pregnant woman, please DO NOT do this workout. If you've just given birth, ensure you leave between 6 - 8 weeks after childbirth before engaging in any form of exercise and make sure your doctor certify you fit enough to engage in light workout like this. Without wasting time, here are the list of your Belly Fat Loss Workouts for you to do: 1. Double Chop Knee Pulls 2. Torso Twist Jabs 3. Twist Knee Ups 4. Cross Over Toe Touches

5. Side Squat + Knee + Side Squats 6. Slow-Mo Rotations 7. The Tap Jacks The best way to show you how to do these amazing workouts is through a "show" and "tell". This is why I have included 2 Shrink Belly Fat Workout Videos with this program. I believe you have downloaded it as part of this package. If you did not download yours yet, do kindly send me an email and I'll help you out. The videos are about 10 minutes long each and you can play them on your computer or android/tablet/IPAD and just follow the routine as explained in the video. You can also pause and play back the video as you like. NOTE - I must warn you, the first two days of doing these exercises will be a little bit challenging. This is because you are not used to doing exercises for a start. Take rest in between your workouts and by day 3 - 4, your body will start adjusting and you will become fitter and be able to do the workouts easily.

How Often Should I Do These Workouts? Have a 10 - 20 minutes workout session every day and take one day a week off as your rest day. Your rest day will depend on your schedule, so I don't want to give you a specific date. Choose one day in your week and make it a specific day for Rest day. I have included. Alternate between the two 10 minutes workout videos and also a bonus videos that you downloaded with your package every two weeks e.g. Week 1 & 2 - Use Video 1, Week 3 & 4 - Use Video 2, Week 5 & 6 - Use Video 3 etc

Like I said earlier on... These workouts will only take you between 10 - 20 minutes. That is all you need to do daily and I believe you can spare 10 - 20 minutes out of your daily schedule to actually workout. You can do your workouts anytime that suits you. You can do it early in the morning, afternoon or later in the evening after work. Do not be afraid to try different times and different schedules. By following the above Shrink Belly Fat meal plan and workout, you will be able to see VISIBLE result of a flatter belly and a totally new you. I want you to imagine what if will feel like when next you walk into a room or attend a party and see other friends and family who have not seen you in many months and they marvel at how much your body has changed and you are now fitter, sexier with a flatter belly and amazing body. You will amaze them with your body transformation that you've made simply through following a very healthy meal plan and a result getting belly fat burning workout. In Conclusion.... Every week from the start of your Shrink Belly Fat Program, ensure you measure your weight and record them as I showed you in the first chapter of this book. Record your measurements weekly so that you can track how your belly is getting flatter by the week. By the time you run this program for 4 - 6 weeks, I am absolutely sure that you will see a significant difference when you look at yourself in the mirror. I am so excited for you to get started, and can't wait for you to complete the program and send me your own Belly Fat Loss Testimonies.

Once you start seeing result, please feel free to send me your testimonial via email to naijaweightlosscoach@gmail.com Thank you for reading. I wish you the best of luck with your own flatter belly and an amazing body. Regards, Olu Aijotan