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Get a body fat monitor or scale (there are some cheap hand-to-hand ones online), and to lower it, you have to excercise and diet, aiming to cut 1 to 2 lbs a week... it's the only way to change your body composition. If you don't want to LOSE WEIGHT, but just trade fat for muscle, I've found it easier to alternate periods of weight gain (muscle) and weight loss (fat), in order to maintain overall weight while lowering body fat percentage.

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