25% Body Fat — Men Overweight

Significant belly fat. Chest carries visible fat. Double chin may develop. Elevated health risks — time to take action.

Appearance

Significant belly fat. Chest carries visible fat. Double chin may develop. Elevated health risks — time to take action.

⚠️ Elevated health risks. Losing body fat through diet and exercise is strongly recommended for long-term health.

Start with a 300-500 calorie deficit. Prioritize protein and vegetables. Reduce processed foods and sugary drinks.

Start with 3x/week full-body strength training. Walk 8-10K steps daily. Add 1-2 cardio sessions.

8-20 weeks depending on starting point. Use our Goal Timeline Calculator for a personalized plan.