I want my body fat % to be lower?

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aBeautifulDisaster

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Hi, I really want to decrease my body fat by a lot. What foods are there that don't add body fat and what do I avoid. Does water help? I run around 20 miles a week already and my body fat is 20% at 5'7 and 130 lbs. I used to have 18% but I want to get down to 10%. How long will it take for me to lose 10% of body fat?
 
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