The visibility of 7 pounds depends on your starting weight. A shorter person will show more dramatic changes than a taller person. Someone who weighs 150 pounds will look very different after losing 7 pounds. Someone who weighs 250 pounds might show smaller visible changes.
Your BMI often does increase as you age, but this doesn’t mean it should. Studies show that adults typically gain 0.5 to 1 kilogram per year between ages 20 and 60.
Measure your body fat percentage every 4-6 weeks. Your body fat changes slowly, and measuring too often leads to frustration over normal daily fluctuations.
Fast fat loss requires three non-negotiable elements. A calorie deficit through controlled eating. Strength training to build and preserve muscle. And protein intake of 0.8 to 1.8 grams per kilogram of body weight daily.
Strength training builds muscle, and muscle tissue burns calories 24 hours a day.
Your body fat naturally increases as you age. A 25-year-old man at 15% body fat is in excellent shape. A 55-year-old man at 20% body fat is also in excellent shape for his age.
