fat loss... how do i do it

Never mind

Re-read your cheat foods thread.

Yeah this.

am I missing something here?

http://www.myfitnesspal.com/topics/show/1114739-cutting-out-all-cheat-foods

yes I've read it and that wasn't a very productive thread. mostly my fault

I think people are pointing to that because it is essentially the same question as this one.

In that, you talked about cutting out cheat food to help lower your caloric intake. Here, you are asking how to lower your %bf. Well, these are very closely related.

You lower your %bf by eating at a modest deficit and lifting heavy to maintain lean body mass.

One way to achieve such a deficit is by cutting out cheat foods - by which, I understand calorie-dense foods that put you over your daily allotment. Another would be to keep the cheat foods (but maybe eat less) and cut something else, such as a few carbs here or there. Another would be to up the intensity of your exercise, say by swapping out a steady state cardio session (a run say) with HIIT.

There are plenty of ways to create the deficit, and you probably know what will work best for you. So chose that method. But to lose weight, a deficit is all that is absolutely required. [To lose fat, a deficit and heavy lifting are both needed.]

I Zumba to The Beatles, so technically, yeah!