My name is Pavan

Patel and I am a
nutrition expert and
diet manager. I was an
IT Professional earlier
and used to weigh
114 kilograms, but I
put myself into great
research to discover
the best. I dropped my
weight to 75 kilograms,
and I am here to help
you and tell you every
possible ways to do it.
 You are struggling to get rid of
your belly fat. Right?
It can be frustrating, no matter
what exercise you do it seems
tough to get rid of it. What if I tell
you there is a unique solution to
this big problem. I was in a diet
and workout process though, this
unique exercise idea by Austin
Goh was a game changer. Guys, I
have tested this and it's nothing
less than a miracle. I am going to
tell you an exercise that will get
you rid of your belly fat without
any situps or crunches and
without any equipments. Trust
me, try it out from today itself,
come back and comment what
changes you see.
 It's a simple trick to
massage the stomach
area. Our goal is to
send the blood there.
As our heart rate
increases, our body
needs more energy
burning the fat cells
and getting rid of the
belly.
Let's get started :
 Massage your belly up and
down with your palms for 10
seconds.
Massage as hard as you can,
you need to go beyond the
surface.

Now rub your palms in

clockwise direction for 10
seconds. If you are doing it
with the correct pressure, you
will feel the warmth generated
by the friction.

Next, push your belly with your

palms in by 2 cm.
Count till 5 (this means you
have to do this step 5 times)
 Now repeat the same
process with the 4 fingers.
Count till 5

Now once again repeat this

process with your fists.
Count till 5

Now with your fists, push

your belly and as push
in take a deep breath in
and as you release your
fists, release your breath
through your mouth with a
loud "AHH" sound.
Count till 5.
 Now push your belly in with
your palms and hold for 5
seconds, you dont have to
release your belly, now relax
for 1 second and again hold it
for 5 seconds.
Now relax and shake your
hands from your fists as fast
as possible.
Count till 5

Now close your fists and

move your elbow forward
and backward, also along with
this bend your knees up and
down together as fast as you
could.
Count till 5
Now again move your elbows
with closed fists on your side,
in and out. Along with the
bending of knees.
Count till 5

Now again everything will

be same as before, the knee
movements, and the elbow
will move up and down at the
back of your head.
Count till 5

Now open your fists and shake

your palms as fast as you can
on the sides along with the
same knee movements.
Count till 10
Now close your fists and take a
deep breath through your nose
and drop your hand down with
power and jerk as you release
your breath from your mouth
with a loud "AHH" sound
Do this 10 times

Now relax your palm and

shake it for 5 seconds. Now
hold in that position for 5
seconds and then release and
bring down your hands slowly.

It' done! Do this exercise 2

times a day for 3 to 4 weeks.
 So, we're going to talk about
how to lose a stubborn belly
fat that a lot of you ask. Why it
never seems to go away even
though you've been trying to eat
healthier and workout regularly.
So the question is, are you eating
a right food and doing the right
exercises? For example, you've
been working really hard and
doing sit up and crunches every
day but you are still worried
that your belly is not getting
any smaller. It's because these
exercises are not actually
burning your belly fat.
 These exercises make
your abdominal muscles
stronger and bigger. So
yes! you are getting abs
but you're not burning fat.
So if you work out and do
ing doing set of exercises
every day helping to get
rid of the muffin tops it's
not going to happen and
you need to change things
up.
How you ask, so let's talk
about diet.
What other food that you should
eat less and what other foods
that you can eat to actually help
you burn fat.

● Eat less food that has trans fat

and high sugar which are two of
the main contributors to belly fat.
Also watch how much carbs you
eat while your body does need
carb energy and muscle building.
This doesn't only go for food
what you drink is as important
as what you eat and sugary
drinks will also lead to significant
increase in belly fat.
● And don't forget that alcohol can
also make you gain belly fat. Studies
link heavy alcohol consumption with
significantly increased risk of central
obesity that has excess fat storage
around the waist. So cutting down
alcohol would definitely help you
reduce the waist size.

So what food and drinks help you lose

belly fat.

● Your diet should be high in soluble

fiber and protein. Research shows
soluble fiber promote most weight
loss, by helping you feel full so you
naturally eat less. Studies found that
for adults who increase their soluble
fiber intake in their diet their belly fat
gain decreased by 3 to 4% over a five
year period.
 ● Protein is also extremely im
portant when it comes to weight
control because protein has a
high enzyme effect and other
food. Meaning a body burns more
energy processing proteins than it
does in processing carbs and fat.
That's why high protein diets work
great at burning a belly fat. It also
increases the release of hormones
which decrease your appetite
and make you feel less hungry.
High protein intake also increases
your metabolic rate and helps
you retain muscle mass during
weight loss. Many observational
studies show that people who eat
more protein tend to have less
abdominal fat than those who eat
a lower protein diet.
 ● Just stick to water and green
tea. Green tea is low in calories
and rich in antioxidants. It actually
promotes a break down of fat
cells and boost metabolism which
is why many people love it.

● Another great diet that I

recently tried is intermittent
fasting which really helps to burn
the stubborn belly fat. It allows
a body to burn more fat during
the fast and also increases our
metabolic rate by 3 to 14 %
 ● Let's talk about what are the most
effective workouts when it comes to
reducing belly fat.

Not surprisingly the first one is cardio HIIT

which is high intensity interval training. It is
an extremely popular option which is also
my favorite.

Basically it helps you burn a lot of calories

in a short amount of time. Many of us don't
have all day to workout in the gym. So
when it comes to belly fat we have to focus
on intense workouts to burn the calories
and the best thing about HIIT is that it
keeps your body working and burning
calories and fat even after you've finished
your workout.
There are also other great cardio options
for example running, skipping, swimming
that can help you burn up to 600 calories
per hour. And of course the more intense
and a faster you go the more fat you burn
off.
What else can you do apart from
workouts and diet:

● Get enough sleep. Studies

show that people who sleep less
than five hours per night tend to
gain more weight and belly fat
compared to those who sleep
seven hours or more per night.
If you fail to get enough sleep
your hormones will increase your
appetite and hunger causing you
to eat more. So having seven to
eight hours quality sleep at night
actually helps avoid emotional
eating and cravings which will
help make your belly fat loss
much easier.
I am presenting you my
Ebook on how to lose
weight and increase
your life expectancy.
It's basically a lifestyle
change that is proven
to bring a stable health
condition with rapid
weightloss.
Best diet and workout
schedules by experts
and much more. You
can check the contents
of the Book:
● Weightloss Diet and exercises for males and females
( Age group 23- 55)
● Basic diet and workout schedule for beginners.
● Weightloss Diet for diabetic
● Non vegetarian diet for Weightloss
● An every day diet plan for gym people with no
supplements
● Diet schedule to kill every diseases in your body.
High Blood pressure, Thyroid, PCOD, Hair fall, Diabetes,
Joint Pain, Migraine, Cervical and many more. ( Miracle
diet )
● A simple diet recipe for healthy skin, hair growth
and balanced metabolism
● Specific workout and exercise schedule to loose
weight and boost your immunity
● Expert workout for a complete toned body ( A
complete workout schedule)
● Exercises during periods ( A healthy woman guide )
● 5 Drinks to get a flat stomach ( rapid results )
● 12 Yoga positions for a slim and energetic body
● Miracle tips to extract extra body fat instantly
● How to fix digestion forever (Tips for Healthy
digestive system)
● How to turn body fat to body heat to loose weight
● Best body detox drink ( Home made)
● Detox your kidney to kill your entire body toxins.
( Guaranteed results )
● Intermittent fasting and workout schedules
● Symptoms of Nutrient deficiency which you can't
ignore and how to fix it
● Healthiest evening snack options for everyone
( healthy and weight management snacks)
● Diet essentials to keep your skin forever young and
Click/ Copy the link to get
your Ebooks:

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