LOSS WEIGHT (flat belly )ONLY 7 DAYS CHALLANGE
By: Rj Guitar
Tags: Weight Loss, Fat Loss Buffalo, Weightloss Recipe, Weightloss Foods, Weight Loss Tips

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1. Start strength training

Strength training is a type of exercise in which your muscles contract against resistance. It builds muscle mass and increases strength over time, and it usually involves lifting weights.

Research reveals that strength training has multiple health benefits, especially when it comes to fat loss.

According to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It may also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in your belly (1Trusted Source).

Another study showed that 5 months of strength training was more effective at reducing body fat in adolescents with obesity than aerobic exercise alone (2Trusted Source).

Plus, resistance training may help preserve fat-free mass, which may increase the number of calories your body burns at rest (3Trusted Source).

According to one review, resistance training boosted people’s resting metabolic rate compared with a control group, while aerobic exercise had no effect on metabolism (4Trusted Source).

Doing bodyweight exercises, lifting weights, and using gym equipment are a few easy ways to get started with strength training.

2. Follow a high protein diet

Eating more protein-rich foods may help reduce your appetite and increase fat burning.

In fact, multiple studies have associated eating more high quality protein with a lower risk of excess body fat and obesity (5Trusted Source, 6Trusted Source).

Other research indicates that a high protein diet may help preserve muscle mass and metabolism during weight loss (7Trusted Source).

Upping your protein intake may also increase feelings of fullness, decrease hunger, and reduce calorie intake — all factors that aid weight loss (8Trusted Source, 9Trusted Source).

Try adding a few servings of high protein food to your diet each day. Protein-rich foods include meat, seafood, eggs, legumes, tofu, and dairy products like milk, cheese, and yogurt.

3. Get more sleep

Going to bed a bit earlier or setting your alarm clock a little later is a simple strategy to help you reach and maintain a healthy weight.

In fact, several studies associate sufficient sleep with weight loss.

One 10-year study linked sleeping fewer than 6 hours per night to a higher risk of obesity among young women (10Trusted Source).

Another small study showed that getting 1 less hour of sleep per night led to less fat loss in people following a low calorie diet, compared with a control group (11Trusted Source).

Other research indicates that a lack of sleep may contribute to alterations in hunger hormones, increased appetite, and a higher risk of obesity (12Trusted Source).

Although everyone needs a different amount of sleep, most studies tie at least 7 hours of sleep per night to the most benefits for weight management and overall health (13Trusted Source).

To support a healthy sleep cycle, stick to a regular sleep schedule, limit your intake of caffeine in the evening, and minimize your use of electronic devices before bed.

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