The Flat Belly -...

The Flat Belly Miracle Program - Get A Flatter Belly In 28 Days!

© Olu Aijotan | Inspira Publishing - All Right Reserved

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The Flat Belly

Miracle Program

Your Own African Sexy Toned Flat Belly In Just 28 Days!

Author : Olu Aijotan

Nutrition & Fitness Coach

(C) 2014 All right reserved | Inspira Media Publishing Ltd



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COPYRIGHT NOTICE PLEASE READ: VERY IMPORTANT

You must NOT reproduce, transmit, share or resell this material whatsoever in any form, whether its electronically or through photocopying or via any other form of distribution whatsoever without getting my permission as the sole author of this book. Doing this would be a violation of my copyright as the author of this material.

DISCLAIMER: My Lawyer Specifically Told Me I Have To Say

This! All the contents of the Flat Belly Miracle Program are entirely my views based on my in-depth research, personal use of the methods and experience at the time of publishing. While I have made every attempt to verify information that I have provided in this material, please note that I am not a doctor. I do not assume responsibility for any errors, inaccuracies or omission. If you are not fully fit, healthy, DO NOT use any of the ideas shared in this material without speaking with your doctor first. If you are pregnant or recently undergone an operation, or concerned about your health whatsoever, ensure you get advice from a medical professional before using this program. Ultimately, while this program has been proven to give a flatter belly, result will vary, hence your result will be based on so many factors including your current weight, body type, genes and your daily lifestyle.



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CONTENT... 1. Your Flat Belly And New Body Starts Here 2. Flat Belly 101 - The Truth That you Don't Know About Belly Fat 3. The First 3 things you must do to get a flat belly ( DO NOT IGNORE THIS) 4. The Weight Loss Story Of Kim Kardashian: How She Lost 43 pounds 5. REVEALED: The 28 Day Flat Belly Meal Plan 6. The Ultimate 28 Day Flat Belly Workout 7. Fuel Your Goals: 7 Life Style Tweaks To A Flat Belly For Life 8. Where Do I Go From Here? 9. Conclusion



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1. Your Flat Belly And New Body Starts Here Congratulations for getting yourself a copy of The Flat Belly Miracle Program and for taking the leap of faith to open the pages to read it. I want to assure you that your new way to a flat belly starts here today and if you follow the proven method I am about to show you and run this program consistently over the next 28 days, you will not only get a flatter belly, you will also get an amazing body to go with it. I know this because I have seen lives of many people transformed by following my advice, and this includes my wife as well. I can assure you that getting and reading this program is the single most important investment you will make in your self and health this year... Who am I, and why should you believe me... My name is Olu Aijotan and I am the author of The Flat Belly Miracle Program. I am certainly not a doctor, however, most of my clients call me their fat loss Coach. This is because, over the past 2 years, I have helped several hundreds of Nigerian men and women to get rid of between 5kg - 12kg of unwanted body fat and at least 2 - 4 inches off their belly over a 30 day period. I have done this through various meal plans, 30-day fat loss programs, fat loss reports, weight loss challenges and via my weekly newsletters that I send to my subscribers.



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This Flat Belly Miracle program you are reading is one of my products that I have created based on my knowledge, research and experience helping these men and women to get a flatter belly. In this book you are reading, I am going to reveal to you the exact healthy method to burn off those extra rolls of fat around your mid section (stomach), leaving you with an amazing flatter belly that will enable you to be able to wear dresses that you like without worrying whether your tummy is sticking out or not. This program is unlike any other programs you've tried in the past. I want you to forget about your past failures, your past frustrations if you have any - that is al about to change. The Flat Belly Miracle program is a proven plan that will change your relationship with your body for good and unlock that new body that you've always dream of. That new body will become a reality and that real body will be yours. Everything I will show you in this program is a result of years of working with several hundreds of Nigerian men and women to get a flatter belly and amazing body. None of it is based on "theory" If you read every single page in this material, I PROMISE it will save you years of stress, heartache and several hundred of thousands of naira that you would otherwise have spent on the gym, herbal detox concoction, slimming pills that do not work. If you want to become sexy again, improve your sex life and relationship, become more confident, be able to wear any dress you want without fear of your belly sticking out, then you need to apply every single advice I share in this material. So, switch off all distraction, go somewhere quiet for the next half hour or so as I take you through your journey to a flatter belly...



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2. Flat Belly 101 - The Truth That you Probably Don't Know About Belly Fat No matter how you look at it, a lean flat belly represents good health, a fit body and a sex appeal. If we are truthful to ourselves, if you have a flat belly, you will look good. This is because you will be able to wear any dress you want and it will fit your body and make you look appealing to the eyes. But this is not the case for most people and this probably applies to you too. If you notice, especially if you are a woman, once you get into your twenties, finished NYSC, have a job, get married you suddenly discover that your tummy starts to gain some courage of its own and starts to get bigger and bigger. You suddenly discover that some clothes that use to fit you 6 months ago are now tight and you can no longer wear them. You notice that the "body hugging" dress you wore last April to a dinner party is now too small to fit you and even when you try it on in your bedroom you see that big belly sticking out and for a moment, you feel a lot depressed.



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Or just maybe you've always had a "big belly". I recently received an email from a subscriber in my email blaming her "big belly" on the fact that it runs in the family etc. When most people start noticing that they have a "pregnant belly", the first thing they try to do is ask people around them for advice. Usually, these people have absolutely no clue about how to get rid of belly fat because they start to suggest some weird ways of getting rid of it such as asking you to starve yourself, wear a girdle or even taking weight loss pills. Let me tell you a TRUTH that most weight loss expert may not tell you. Taking PILLS or Herbal supplements like the one being sold in the corner of the pages of soft sell magazine like city people or the ones imported from China or sold by multi level marketing company in Nigeria etc will not help you get rid of belly fat permanently. Some of these pills and supplements are originally designed to overwork your internal organs to get rid of fat and can be harmful to your health over a long period of time by gradually accumulating the herbal toxins in your kidney and then damaging your liver . While you may lose weight temporarily, you wont see the negative effect of the damage the pills has done to your internal organs until years later when your body starts to suffer the repercussion. Apart from that, most of these products are unregulated and not actually certified by NAFDAC. And just to prove this point, here's an article from the punch newspaper about a Nollywood Location manager that died from using a slimming pill imported from China:



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Below is the link to the original article: http://www.punchng.com/health/the-many-risks-of-slimming-tea/ You can click or copy that link to read the full story. I am telling you all these so that you know how ineffective and potentially harmful these herbal programs can be, so that you don't fall into the trap of wasting your money to buy them. I know you won't anyway, because you subscribed to this Flat Belly Miracle Program. What you have in your hand, this flat belly miracle program will guide you step-by-step over the next 28 days to get a flatter belly. You will start to see result that will surprise you, surprise your family and friends and even your colleagues at work, that they would think its a miracle.

How Belly Fat Is Stored In Your Body: Especially Stomach Area Do you know that... Hormones, pregnancy, food you eat, stress, health issues such as fibroid, activity level and your lifestyle contributes to belly fat?



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Let me give you a bit of insight into some biology to explain exactly what I mean above because its very important for you to know how belly fat is stored first before you can get rid of it. If you were a science student in your secondary school days, you will be familiar with what I am about to show you. If you are not, I will make it VERY simple to understand, so don't worry, just follow me as I reveal exactly how fat get stored in your belly area... Your body has been designed by nature to survive on its own even in extreme circumstances. In Biology this is called adaptability. That is the ability to "get used" to a certain circumstances or condition. You see...your body has about 78 different organs. They include your brain, your skin, your kidney, Lungs, your liver, heart, pancreas and even our bones. All these organs on your body work round the clock to keep you alive. And for them to work round the clock, they need a source of fuel. You know like when you need a petrol to run a car. but in the case of all your body organs, its source of fuel is "Nutrients". And your body gets these nutrients from the food you eat. That is, the food you eat is the source of "Energy" that your body uses to function.

To use the example of a car again, you know that your car has what is called a "Reserve tank". That is, when your car's petrol is all used up,



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your car starts to run on what is called "reserve fuel". Your car then gives you a warning by either beeping out or showing you a warning light on your dashboard that you need to refill your tank. In the same way, your body has its own "reserve tank". The reserve tank for your body are called "Storage Cells". When you eat food, usually food high in carbohydrates, your body breaks it down in your digestive system into energy that your body uses to run the 78 organs I mentioned earlier.

Here's exactly how it uses it... Lets say you eat pounded yam or Rice, once it gets into your stomach, it gets broken down into what is called "simple sugar" (glucose). This simple sugar or glucose is the primary source of energy for the organs in your body. The glucose is then absorbed and mixed into your blood stream thereby increasing the level of sugar in your blood. Now, when your pancreas (which is another organ in your body) notices the high presence of sugar/glucose, it releases an hormone called "Insulin". The insulin then transfers the sugar from your blood into your body cells and organ and allow them to use it as energy to function. When you eat too much carbohydrates based food, the sugar/glucose in your body becomes too much more than your body needs to use as energy, at that point, the insulin mops up the excess glucose/sugar from your blood and transport them into its "reserve tank". That reserve tank is also called fat storage cells. In Biology, they are also called adipose tissue. You see that fat storage cells are like tiny balloons that can expand. So the more sugar that is transported to this storage cells, the bigger they become. That is when you see the result in form of fat storing in your body. If you look below, you will see a picture of what a fat storage cell looks like in the body.



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And for so many people, especially women, the place of choice that these fat storage cell are quite prominent is in the belly area. Fat accumulate around your tummy area precisely because of two simple reason:

Reason #1 - The ease of transport. Just imagine if all the fat around your belly were to be stored in your legs or around your arms, it would be difficult for you to move around because your legs will be too heavy for you to carry the rest of your body weight.

Reason #2 - Fat Cell Zone For most people, fat cells live around the belly area. and the more they grow in size as a direct result of more fat being stored in it, the more the belly gets bigger.

The BIG Problem With Our Nigerian Foods Our Nigerian foods contains lots of carbohydrates. Not only that, many of them are simple carbohydrates that quickly convert to sugar and releases



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into the blood stream so quickly and get stored as fat rapidly through the production of insulin as I explained earlier on. I am talking about foods and drinks such as pounded yam, Eba, Rice, Akpu (fufu), Semovita, Indomie, Sugar, Garri, Bread, Biscuit, Soft/Fizzy drinks, Fried Chips, Alcohol e.g. Star lager, Guiness etc, Canned foods & flour snacks like Meat Pie, Gala, Cakes etc. The way we combine these foods in our diet are actually not helping matters. Take for instance the below one day meal time table a female client sent to me to give me an idea of what she ate the previous day:

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 1-day meal time table, you will notice that it contains a lot of carbohydrate based foods that quickly converts into sugar/glucose like I explained earlier on. White bread is very high in simple carbohydrates. Do you also know that a bottle of coke in Nigeria contains between 8 - 13 cubes of sugar? That means that when you drink a bottle of 35 cl coke, you can compare it to putting 8 - 13 cubes of sugar into water, stir it until dissolved and then drink it.



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White rice and pounded yam are also high in carbohydrates A cup of pounded yam contains about 940 calories with 88% of it being carbs and just 11% are fat. You should note that the average person need more than one cup to make their meals, and when you add the soup which is made with palm oil (another high calorie oil), you will discover that you have just eaten nearly 1,500 calorie meal.

How Your Current Lifestyle Might Be Making Your Belly Get Bigger For most people, and this might apply to you....your "big belly" only just started after you graduated from school and are now working. In your school days, maybe you use to have a flat tummy, and then all of a sudden, it started to balloon. Another major cause of this could be your current lifestyle. The moment you became older and start to earn decent wage, your activity level becomes very less. You spend more time behind a desk or computer and probably now have a car that takes you around and prevent you from moving your body. The moment you stop moving your body and spend more time sitting down working or driving around, your body STOPS burning energy. The energy then starts to get stored in form of fat. This is what is referred to as a sedentary lifestyle. And its responsible for your body storing excess fat around your belly area.

The DANGER of STRESS: How Stress Might Be Killing You Without You Knowing It



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The average Nigerian day-to-day life is full of hassles, deadline, demands and even frustrations from how the country is just not working. For many Nigerians, stress is so common place that they don't even know it. You might even be undergoing a lot of stress without you knowing it. The moments your boss is threatening you in the office, giving you strict deadline, fear of losing your job, road rage, fight with your partner, environmental toxins, insomnia, family pressures etc When your body undergoes chronic stress and starts to react to a situation or events that makes you feel threatened or upset, your body defence kicks in by releasing an hormone called "cortisol". Cortisol is GREAT when its doing what it should do. It keeps your body ready for action, raises your blood pressure, elevates blood sugar and even divert energy for major task that is very critical such as healing your body etc. But it tears your body up in other to do this: It breaks down your lean muscles (which helps to burn fat), makes you hungry and crave for sugar (which makes you fat), raises the level of blood sugar in your body and ultimately increases your belly fat. The cortisol signals to your body to store fat. and your body directs the fat storage to your abdomen, around your organs where there are more receptors for cortisol and a greater supply of blood. Even slim people are not exempted. According to a study by researchers at Yale University, they found out that even slender women who have had a high level of cortisol in their body also have a high waist to hip ratio (WHR) which means more abdominal fat. Another result published in the Psychosomatic Medicine Journal in 2000 also established a link between cortisol and belly fat. Whether you know it or not, stress could be contributing to the fat around your belly area and you may not know it. But don't worry, you have access to the secrets that will get rid of this as I am going to show you how to de-stress and de-clutter your body at some point soon. just keep reading...



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BELLY Fat As A Result Of Pregnancy Another cause of fat around your belly is Pregnancy. This will only apply if you've been pregnant before or you are married and are currently having kids. Fat around the belly during pregnancy 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 starts to pack more fat around the belly area intentionally, to allow the stretching of the skin around the belly, so that the stomach can expand to accommodate the growth of the baby. If the belly does not pack on fat, it will be nearly impossible for the skin around the belly to stretch to accommodate the increase in size of the baby in the womb. Not only that, the fat around the belly of a pregnant woman also cushion and protects the baby.

After child birth, you may be surprised at the way a tummy looks like. Even though your baby is out, you may still have a big round belly that makes you look like you are still pregnant. Most women eat more during pregnancy which makes their body to put on extra fat. After pregnancy, this extra fat does not burn off right away.



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That is why you might still be a nursing mother and weeks and even months after child birth, you will still have extra flab's of fat around your stomach area. For you to get rid of that fat, you will need to work actively to get the belly to become flatter and if you are a nursing mother, I know that is why you are reading this flat belly miracle program, and I want you to keep reading... There are other factors that induces fat in the belly area and also in the body generally but the major 3 factors that I have sharead above are the most common causes of belly fat around your mid section.

REVEALED: The Two Types Of Fat That Stubbornly Hang Around The Belly Area Now that we know the causes of belly fat, It is time for me to reveal the two types of fat that target your belly area and stores itself here. You need to know all of these so you know exactly how to get rid of it the right way once and for all. The first type of belly fat is called Subcutaneous Fat (also known as adipose tissue). This is the fat directly under your skin. This is the fat that you can see or feel in your hand when you "pinch" your stomach like in the picture below:



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This type of fat is the one that protects your body in very extreme harsh conditions and keeps your warm as well. Its a shock absorber, and helps to cushion the skin against trauma and store energy that your body uses during period of high activity. 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 is the type of fat you see that hangs out or makes your tummy comes out when you wear a fitted dress and you can see the outline of your belly coming out like you are pregnant. The other type of fat is called Visceral fat (also known as deep fat) This is the most dangerous of the two fat because it resides deep within your belly and wraps itself around your internal organs such as your liver, kidney etc. This type of fat drives up your risk of diabetes and heart diseases. What is shocking is that even people who are not "physically fat" can still have visceral fat too. This is why its referred to as the "hidden" belly fat. Excess visceral fat can subtract years from peoples lives if not taken care of. Here's how: When visceral fat positions itself around your liver, it boost the production of "bad cholesterol" which is called Low Density Lipoprotein (LDL) This cholesterol clogs the arteries and forms a wax substances that can prevents the passage of blood in your arteries which in turn increases high blood pressure and strain your heart.



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Belly Fat is not a good 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 once and for all. But for you to get rid of it, you cannot use any of the methods you've been using in the past.

Remember, you cannot do things same way over and over again and expect a different result.

You need a new approach. You need a belly fat loss strategy that works that will give you results. And that is what I am going to guide you to achieve with this flat belly miracle program. It is now time for us to get into the core of this program and put you on the road to your own amazing flatter belly.

DO THIS FIRST: To Win The War On Belly Fat (Do Not IGNORE) The first step you need to do before you start your flat belly program is to measure yourself. Let me tell you why...



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Lets say you decide to start working on your belly fat and you didn't measure yourself before you start, and you continue to follow a well planned routines 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 actually working or not. But when you measure yourself before you get started. If you see a measure of result, you become even more motivated to press on to achieve your goal, because you know that whatever you are doing is ACTUALLY working.

So What's My Point? My point is that, for you to see REAL result of a flatter belly, the first thing you must do is to measure yourself first. There are THREE Measurements you have to do. I want you to do these measurement as I show you below: Things Needed: 1. A taperule 2. A camera (your phones camera will do) 3. A Mirror 4. A weighting scale MEASUREMENT #1 - Know Your Belly Size in Inches STEP 1 - Position yourself in front of a Mirror and make yourself comfortable while you get yourself a tape rule like the one below:



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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:



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STEP 5 - Repeat the measurement again to ensure accuracy and write down the measurement on a notepad. MEASUREMENT #2 - Take a photo Of Your Belly For Record Purposes STEP 1 - Take a photo of your belly in two dimension; The frontal picture and the sideways picture like in the photo below:

MEASUREMENT #3 - Measure Your Body Weight using A Scale



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STEP 1 - 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 like in the picture below:

Once you complete these measurement, ensure you save them in a private place that you can always access it. This is because, we will have to do these measurement every week for the next 4 weeks (28 days0 and record them in the table format below:

WEEKLY FLAT BELLY MIRACLE

MEASUREMENT TABLE

WEEK 1 WEEK 2 WEEK 3 WEEK 4

38 inches/85kg

36.5 inches/84kg

35.1 inches 34.3 Inches

SMART GOALS: How Much Belly Fat Do You Want To Lose? The choice is yours...



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Now that you have taken your measurements, it is now time for you to set goals for yourself on exactly how much belly fat you want to get rid of. 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 in our academics, at our jobs etc but ignore setting goals for things that pertain to our life and health. 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

Weight 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 of belly fat 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



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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 can stay focused on achieving her weekly goals by following her 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" or "I really want to get rid of this belly fat". 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.



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The next time you feel a craving, feel tempted, discouraged, unmotivated or you feel like skipping the entire flat belly program altogether, just focus on your daily goals. Tell yourself...."Id I just do what I know I must do now, then I know I'll reach my ultimate goal eventually". What I have found to also help me achieve my own goals is to put up pictures of what I hope to achieve on my phones or computer's screensaver. Here's why I do this... Our brain thinks in pictures and the human nervous system cannot tell the difference between an "actual" experience and an experience imagined vividly and in detail. So if you have a picture of a celebrity with a flatter belly, you can stick that to your wardrobe or even on your mirror. I remembered sometimes last year when I gave the same advice to one of my clients. And here's what she did. She cut out a "before" and "after" picture of Jennifer Hudson ( an American singer she adored) who lost a lot of weight from an entertainment magazine and put that picture on her wardrobe. Here's the exact picture she posted on her wardrobe below:



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In her own words..."Coach Olu, the picture motivates me everyday that if Jennifer can do it, then I can do it tooo...and it worked for me". Remember, to achieve something, you have to conceive it in your mindset first. You do this by picturing it and setting goals for yourself. That is what I have shown you in this section. make sure you do it. Your flat belly actually depends on it.

Can You Choose Where You Lose?

In the course of responding to numerous questions about losing weight, the most common question I get from so many individuals is that... Can they lose weight in a specific area of their body? In fact, some would say..Mr Olu, the only place I have fat is "just" my belly area. Can I lose fat in just that area alone or My "arms" are big. Can I lose fat in that area please without losing fat at all around my body etc.



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The quick answer to that question is both Yes & No. Here's the reason why.... Up until few years ago, scientist did research and came up with a conclusion that you cannot "spot train" which means same thing as "choosing where you lose fat". Even Jillian Micheals, who is a very popular American fitness instructor and has trained many celebrities to get their own desired body said something similar. Here's what she said in her own words below:

Jillian Micheals Says...

Contrary to what many people believe, doing thousands of sit-ups or crunches all day, every day, will not get you closer to achieving those washboard abs. Yep, you read that right. Both belly bulge and love handles are about excess body fat, NOT lack of muscle. That's why ab exercises alone are not the solution. Scoring a flat stomach is all about workouts that impact different muscle groups at the same time - so you're strengthening your entire body AND burning more calories.

In simple terms, what it means is that you cannot continue your current lifestyle, wake up, do 20 crunches in the morning before work and expect your belly to become flatter. It simply will NOT work.



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What you need instead is to understand the exact principles of getting a flatter belly. And these principles are two and they are: Principle #1 - To lose more belly fat you must eat more. Principle #2 - If you want a flatter belly, the movements you perform must challenge your entire body. To lose more belly fat, you have to eat more food. However, you just can't just start eating more of all foods. What you want to focus on is eating more foods that actually hep you get rid of belly fat. I will talk more about that in the next section. When you do effective routine movements and workouts, you activate more muscle fibres in your body that burns more calories from that area that you have excess fat, which in this case would be from around the belly. And I am going to show you these types of movements that will give you maximum RESULT of a flatter belly in minimum time (28 days). Just keep reading as I show you more... When you follow the above principles, to target fat, you are simply making a lifestyle choices that will realign the hormonal imbalances (e.g. the production of cortisol).

The Mathematics Of Burning Fat And Getting A Flatter Belly What we eat actually account for 70% of the causes I have listed. WHich means for you to get rid of belly fat, you need to take a look into what goes into your mouth down to your stomach. Most people react to this by simply concluding that you need to starve yourself to lose belly fat.

This is a BAD BAD Move. Don't try it if you are thinking of doing this.



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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. The number of calories a food contains tells us how much potential energy the food possesses. The food you eat contains calories that your body uses 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 function. 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?



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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

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.



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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 of calculating how much calories your body needs daily. 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.



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So I want you to go calculate yours right now, so you can know your DCML. The success of your belly fat loss depends on it.

THE MATHEMATICS OF BELLY FAT

LOSS (VERY SIMPLE) 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 a method I call the ZIG ZAG Method. 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. Now, for me to burn weight, I must eat meals that are at least 30 - 40% lower in calories than my daily calorie maintenance level. Let me explain... If I want to get rid of belly fat, 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.



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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! This means I would be burning off 4,606 calories every single week just by using the 30% 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 body must burn 3,500 calories. What this means in essence is that 3,500 calories = 1 pound of belly/body 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.....



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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:

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 4 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.



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Don't just skim over to the next page without doing this calculation. Ensure you DO IT before moving on. In summary, your daily meals must not be over your daily calorific maintenance level. If it is, your body stores it fast. So how do you ensure that you eat meals that have lower calories than your body requires daily and still ensure you burn off belly fat? What you need to do is to follow what I regards as the 28 Day Flat Belly Meal Plan and advice, which I will share with you in the next section. When you follow it, there will be no need for you to count the calories. The whole essence of letting you know this mathematics is just to make you aware of how much calories your body needs daily. When you know this, you know that a meal like Fufu or Pounded yam or even alcohol is not you friend when you are trying to get rid of BIG belly. This is exactly what celebrities like Beyonce, Kim Kardashian and even our very own Mercy Johnson use to get rid of excess baby fat and get a flatter belly back. Kim Kardashian for example lost a total of 43 pounds (19.5kg) and she got her flatter belly back after pregnancy. Kim, Beyonce and Mercy simply followed a calorie deficit plan. Just like I have explained to you above. According to Kim, in an interview she granted "People's Magazine" said that she was on a diet which is high in protein, and vegetables and low in carbs and takes in no more than 2,000 calories daily.



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HINT: Can you see that she ensured she did not go over her daily calorific level, to ensure she lost the excess fat and get a flatter belly? No, she wasn't taking slimming pills or using any of those teas and machines that are being publicised on TV and through network marketing. She was following a healthy flat belly meal plan. Of course, her meals are purely American. I am going to show you how to achieve the same with purely belly fat burning Nigerian foods. I want you to go over to the next session, where I show you how...

REVEALED: The 28 Day Flat Belly

Meal Plan That Burns Belly Fat

Rapidly By now, you know that for your belly fat to burn off, what you eat is where it starts.



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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 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.



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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 carboydrates 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.



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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



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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



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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 FLAT BELLY

MIRACLE 28 -DAY 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...



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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 flat belly meal plan that requires you to eat at least 5 times daily. I want you to scroll to the next page to see the entire 28 days Flat Belly Meal Plan...

FLAT BELLY WEEK 1 MEAL TIME TABLE

Breakfast Midday

Snack

Lunch Evening

Snack

Dinner



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Day 1 Monday

Oatmeal (quaker) With Skimmed Milk & 1 Boiled Egg

1 Apple Rice & Beans With Palmoil Free Stew

2 sticks of Carrot

1 Boiled Chicken Breast With Spinach/Ugwu Vegetable Stew

Day 2 Tuesday

Fruit & Fibre/Special K Cereal With Skimmed Milk

1 slice of Pawpaw or Mango (seasonal)

Spicy Skinless Chicken & Vegetables

2 pieces of Garden Egg

Boiled Plantain With Fish Stew

Day 3 Wednesday

1 Banana With Tomatoes & Pepper Scrambled Egg

1 slice of Water Melon

1 cup of Moi Moi (Bean Cake)

1 stick of Cucumber (Dice)

Mixed Fruit Salad

Day 4 Thursday

Tomato & Egg Sandwich

1 Banana 1 boiled Potato With Garden Egg Or Fish Stew

1 slice of water Melon

Plantain Amala With Vegetable Stew

Day 5 Friday

1 Moi Moi (Bean Cake) And 1 Boiled Egg

1 Apple Healthy Indomie With Mixed Vegetable/ Stir Fry

1 Avocado/Pear

Vegetable Salad With 1 piece of Boiled Skinless Chicken

Day 6 Saturday (Cheat Day)

Any Cheat Meal of your choice in moderation

1 Banana Any Meal Of Your Choice In Moderation

Almonds, Cashew or Walnuts (mixed)

Any Meal Of Your Choice In Moderation

Day 7 Sunday

1 Wrap Of Millet Pap With 1 cup of Moi Moi (Bean Cake

1 stick of carrots


1 Orange Cat Fish/Tilapia Pepper soup




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Breakfast Midday

Snack Lunch Evening

Snack

Dinner

Day 8 Fruit & Fibre/Special K Cereal With Skimmed Milk

1 slice of Pineapple

Cooked Beans With Palm oil Free Stew


1 boiled Potato With Garden Egg Or Fish Stew

Day 9 Oatmeal (quaker) With Skimmed Milk & 1 Boiled Egg

1 banana Sweet potatoes With Fish Stew

1 Stick Of Carrot

Couscous With Vegetable Or Chicken Stew

Day 10


1 Apple 1 boiled Potato With Garden Egg Or Fish Stew

1 Whole Orange

Fish Peppersoup (Tilapia, Cat, Mackerel)

Day 11


1 Banana Grilled or Boiled Chicken With Mixed Vegetables

1 Slice Of Pineapple

Healthy Indomie With Mixed Vegetable/ Stir Fry

Day 12



Rice & Beans With Palmoil Free Stew

1 slice of pawpaw or Mango (Seasonal)

Mixed Fruit Salad

Day 13


1 Avocado or Pear


1 stick of cucumber (Sliced)


Day 14


1 Whole Orange



Vegetable Salad With 1 Piece Of Boiled Chicken



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Breakfast Midday Snack

Lunch Evening Snack

Dinner

Day 1 Monday


1 Apple Rice & Beans With Palmoil Free Stew

2 sticks of Carrot

1 Boiled Chicken Breast With Spinach/Ugwu Vegetable Stew

Day 2 Tuesday

Fruit & Fibre/Special K Cereal With Skimmed Milk

1 slice of Pawpaw or Mango (seasonal)

Spicy Skinless Chicken & Vegetables


Boiled Plantain With Fish Stew

Day 3 Wednesday


1 slice of Water Melon

1 cup of Moi Moi (Bean Cake)

1 stick of Cucumber (Dice)

Mixed Fruit Salad

Day 4 Thursday


1 Banana 1 boiled Potato With Garden Egg Or Fish Stew

1 slice of water Melon


Day 5 Friday


1 Apple Healthy Indomie With Mixed Vegetable/ Stir Fry

1 Avocado/Pear


Day 6 Saturday (Cheat Day)

Any Cheat Meal of your choice in moderation

1 Banana Any Meal Of Your Choice In Moderation



Day 7 Sunday

1 Wrap Of Millet Pap With 1 cup of Moi Moi

1 stick of carrots

Vegetable Salad With 1 piece of Boiled

1 Orange Cat Fish/Tilapia Pepper soup



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(Bean Cake Skinless Chicken


Breakfast

7 - 9am Midday Snack (11 -12 am)

Lunch 2-3pm

Evening Snack 4-5

Dinner 7 - 9pm

Day 8 Fruit & Fibre/Special K Cereal With Skimmed Milk

1 slice of Pineapple

Cooked Beans With Palm oil Free Stew


1 boiled Potato With Garden Egg Or Fish Stew

Day 9 Oatmeal (quaker) With Skimmed Milk & 1 Boiled Egg

1 banana Sweet potatoes With Fish Stew

1 Stick Of Carrot

Couscous With Vegetable Or Chicken Stew

Day 10


1 Apple 1 boiled Potato With Garden Egg Or Fish Stew

1 Whole Orange

Fish Peppersoup (Tilapia, Cat, Mackerel)

Day 11


1 Banana Grilled or Boiled Chicken With Mixed Vegetables

1 Slice Of Pineapple

Healthy Indomie With Mixed Vegetable/ Stir Fry

Day 12



Rice & Beans With Palmoil Free Stew

1 slice of pawpaw or Mango (Seasonal)

Mixed Fruit Salad

Day 13


1 Avocado or Pear


1 stick of cucumber (Sliced)


Day 14

Oatmeal (quaker) With Skimmed

1 Whole Orange

Plantain Amala With Vegetable


Vegetable Salad With 1 Piece Of Boiled Chicken



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Milk & 1 Boiled Egg

Stew

So the above meal plan is your Flat Belly meal plan that you should follow over the next few weeks. If you notice, it enables you to eat at least 5 times daily to get a flatter belly. This is completely different from the ones you've been exposed to in the past that requires you to starve or eat only a special type of food. Follow the meal plan over the next few weeks and you will see amazing result in your body. NOTE - The meal plan is only a guide. You can mix and match as you like. Feel free to add or remove from it using the list of macro-nutrients and micro-nutrients foods that I shared with you earlier on. Ensure you don't eat dinner late in the night (Beyond 9pm). Snack on Fruits after 9pm if you are hungry. SUGGESTED MEAL TIMES: Breakfast - 7 - 9.am Midday Snack - 11.am Lunch - 1 - 2pm Evening Snack 4 - 5pm Dinner - 6 - 9pm You can also print out or even copy by hand and paste this on your kitchen wall to serve as a reminder for you daily. I will also send you weekly emails with your meal plan for the week as a subscriber to this program, so you will also get the meal plan start of each week during this program.



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How To Eat Many Meals Daily

Using Portion Size & Control If you look at the flat belly Meal plan above, I have done it in a way that you get to eat 5 times. 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 like in the picture below:

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. (see picture) 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. NOTE: I said cooked. This means the size of the cooked food in your plate (and not the raw uncooked one). 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. The above portion measurement is the improvised method just in case you cannot get a kitchen weighing scale for your food.



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If you live very close to a supermarket too like Shoprite, Lulu & Park n Shop you can also buy a weighing scale like the one in the picture below.

However, note that you absolutely don't need it. If you follow the above measurement that I have shown you, you will not overeat on your daily meals. If you get hungry in between meals, snack on fruits and nuts. These are healthier than eating junks.

THE SECRET OF WATER

AND FAT BURNING DRINK USED

BY NIGERIAN CELEBRITIES With the above meal plan, I STRONGLY recommend you MUST drink between 8 - 10 glass cups of water daily. Ensure you drink 1 glass before you start eating your daily meal 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. While on this program, you are also allowed to drink as much tea (lipton tea), coffee as long as you use "Skimmed Milk" only and you DO NOT add sugar.



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Dano and Loya makes their own brand of Skimmed Milk, when next you go shopping, look for any brand name with the words "skimmed milk" written below it. If you need to sweeten your coffee or tea, you should use Honey or low fat sweetener like STEVIA. Whatever you do, DO NOT drink any soft drinks such as coke, Fanta or even the so called "diet coke" , Lemon soft drink, Fruit Juice or even Alcohol. All of these contains lots of sugar. In my first ever fat loss program titled The 30 Day Fat Loss Program which has been used by over 800 Nigerian Men and Women at the time of writing this Flat Belly Miracle, (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. I have decided to reproduce how to make it in this material again because of the testimonies of many of my previous clients who have used it in my previous program and it will be unfair if I don't reveal it to you too: 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..



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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 about drinking it if you are looking to concieve soon.

Do not use lime in place of lemon. Even though they have nearly same nutritional content, A university of Lagos research suggest that lime can prevent conception (at least on rats which the research was performed on).

While this research has not been proven in humans, I suggest you can use lime in place of lemon if you are not looking to conceive. However, if you are a woman and looking to conceive, use lemon instead.



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10 belly bloating foods

to stay away from To Get

A Flat Belly I want you to keep in mind that some foods can actually cause belly bloat. Bloating is when your belly has lots of gas and feels full and tight and can make the belly BIG and swollen. This bloat can come on overnight or even after eating just one meal that is full of belly-bloating foods. Some foods have an instant belly-bloating effect because they introduce added gas to your body and you have to avoid these foods. Here's a list of the top 10 belly bloating foods you should avoid below: 1. Carbonated Beverages (soft drinks) 2. Chewing Gum (sugar free) 3. Gassy Vegetables (e.g. Sprouts, Cabbages) 4. Starch 5. Greasy, Fried foods e.g. Fried chips 6. Ice-creams 7. Bagels 8. Sugar Alcohol 9. Canned Processed foods 10. Beans NOTE: Beans is a fat loss food, but can cause bloating for some people. To remove the gases in beans, soak overnight before cooking. Its works!

The Ultimate 28 Day

Flat Belly Workout &

Stress Relief Exercise



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Now that we are done with the Nutrition part of this Belly Fat Loss Miracle, 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. This means you must do the two to see EFFECTIVE result. The workouts you will do to get a flatter belly are very simple, yet effective and should take you between 10 - 20 minutes to complete them daily. 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 as well. 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 Flat Belly Miracle 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



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7. The Tap Jacks The best way to show you how to do these amazing flat belly workouts is through a "show" and "tell" instruction. While I can put up pictures in this material to show you exactly how you can do these workouts above, it will not do justice to it like if you see the live video that demonstrates the workout. So what I have done is to include 2 flat belly workout videos that explains the above flat belly workout routine along with this program. They are about 25MB in size each and should take you less than 20 minutes to download if you are on a decent internet connection. The links to download them came with the instructions that you used to download this manual, so I would believe you've downloaded them at the same time you downloaded this material. What you can do is save the 2 workout video on your computer or Android or IPAD tablet and simply play it whenever you are ready to do your daily workout and simply follow the routine. Do the first 10 minutes workout and then take a 5 minutes rest and do the second 10 minutes workout.. 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 and your body is reacting. 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.



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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. Some of my previous clients use Sunday's as their rest days and it worked for them. It does not matter if yours is Sunday or Tuesday. This is only a suggestion. NOTE - Do not use your cheat day as your workout rest day. 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 for your workout routines and you will see amazing results by following it. By following the above 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.

Fuel Your Goals: 7 Life

Style Tweaks To A Flat

Belly For Life



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Finally, you are now equipped to have your own flatter belly for life! Every tip you've learnt so far in this material have been used successfully by various different individuals (both men and women) to get a flatter belly and you too are about to get yours simply by following it. To further reinforce what I have shown you above, I want to give you 15 lifestyle tweaks you MUST follow to have your own flatter belly for life. This is what you MUST continue to do after you've gotten your flat belly and you want to maintain the flat belly. Remember, there is no point in completing this program, getting a flatter belly and then getting a BIG belly again. That is why these 7 lifestyle flat belly tweaks will ensure your flat belly stays with you for life. Make sure you follow it and you will be happy you did. Flat Belly Tweak #1 - Sleep More At Night A Harvard university study of more than 68,000 women found those who slept less than six hours a night weighed 5.4 pounds more and are 15% more likely to be overweight. When you sleep less, your body experience a drop in an hormone called leptin, which controls your appetite and an increase in an hormone called ghrelin - which makes you crave food. Whatever you do, aim for at least 8 hours a night. Its difficult to achieve, but if you do your best, you can increase the amount of your sleep. Flat Belly Tweak #2 - Snack Smatter Snacking is a healthy part of a diet. Most snacks nowadays pack lots of calories in them and are flour based. That is why healthier snacks such as fruits are better to eat. And if you notice, the meal plan in this program contains lots of fruity snacks. Flat Belly Tweak #3 - Eat More, Drink Less



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Drink less alcohol and fruit juice. Drink water instead. If you eat more healthy meals and reduce your sugary drinks intake, you will drop one dress size and get a flatter belly. Flat Belly Tweak #4 - Stay Active Remember that the more active you are, the more active your metabolism is. And the higher your metabolism, the more fat your body burns. Do your workout at least 3 - 5 times weekly. It only takes 20 minutes daily and you will keep fat away from your body. Flat Belly Tweak #5 - Eat More Fish (Oil) Fish has a component called Omega-3 fat which according to pennsylvania researchers contains secret ingredients to burning fat and lowering cortisol levels. Include fish such as Cat, Tilapia, Herring, Titus etc into your diet each day. Flat Belly Tweak #6 - Trade Empty Calories For Real

Carb Avoid anything refined sugar. That includes cubed or granulated sugar. Instead, eat more fruits. This is crucial to help you avoid cravings and binges that occur when your blood sugar rises quickly and then crashes Flat Belly Tweak #7 - Make GREEN your favourite colour Vegetables are MOSTLY green in colour. They contain a lot of super nutrients and are low in calories. Eat as much vegetables as you want and you do not need to do portion control because vegetables are full of good fibres and helps you burn more fat off your belly. If you follow the above lifestyle tweaks, I can assure you that you will be able to maintain your newly flat belly figure.

So Where Do I Go From

Here?



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If this question is on your mind, then you are right to ask it. I have shown you a plan you need to follow so you can get a flatter belly, the next thing is for you to go ahead and execute the plan. First of all, go ahead to shop for all your flat belly foods, then weigh yourself and pick up an accountability partner. If you don't have one, simply pick me. Would be happy to do that for you. Download your workout videos to your computer or tablet and then choose a start date (even today if you want) to kickstart the program. Then just start. Don't wait till you have everything perfect. Just kickstart and everything will fall into place. Also, over the next couple of days, I'll be sending you emails to motivate and encourage you too, so you won't be on your own. You owe yourself to get a flatter belly, and you have the blueprints to use, the ball is now in your court. I can't wait to hear your success story.

In Conclusion.... Every week from the start of your belly fat loss 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 [email protected] Thank you for reading. I wish you the best of luck with your own flatter belly and an amazing body.



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Regards, Olu Aijotan The Flat Belly Miracle Coach http://www.NaijaWeightLoss.com

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