22 y/o 179cm i recently find that females look at me JUDGING ME

I go between 9-15% depending on if I'm trying to bulk or not. It's a matter of eating only healthy foods all the time (no sugar, fast food, etc), not too much sodium so you don't retain water, and daily exercise.

The last percentages of body fat are way harder to lose for everyone. There is no real solution besides burning calories through exercise and eating clean if you want to stay under 15% bf. I used to be obese and lost the first 80+ lbs just jogging and eating fewer calories but then the weight loss slowed way down until I changed things up.

If you're just looking to cut temporarily though, you can do that with extended cardio sessions, like 90 minutes+ of 70% heart rate max or more. Biking, running, HIIT, take your pick. And a calorie deficit of at least 500 under what you calculate you need BEFORE the cardio is taken into account. Also eat as little salt as you possibly can during this, avoid it like you would sugar. In a month you'll be amazed at how shredded you look compared to now, but keep in mind it's temporary as your body can't hold on at that sort of calorie deficit.

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