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

1. Beat the Belly
Easy Ways on How to Get a Flatter Stomach
Author : Mike Geary
Truth About Abs

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