Fatloss issues

[leaffine5212]

I understand that calorie restriction works to get to lower level of body fat, but how do get past 8% or so without muscle loss. (keto-diets are not an option right now.)

I know HIIT should be included, and weightlifting.
what is the benefits of weightlifting vs. HIIT?

[stuward]

Exercise is needed to retain muscle. Both HIIT and weight training are effective for this. It doesn't have to be either/or and shouldn't be. To get below 8% you should get a coach that can help you.

[mattsouth]

Why do you want to get below 8%?

[stuward]

4 lbs in 4 months is not bad considering you barely mentioned diet. Continue with the gym. Focus on improving your fitness, however you define that.
Overall you have to create a calorie deficit. Skipping meals randomly likely will not do that because you will just eat more to compensate. Green tea can help but you need to look at the whole picture. Check the Diet section of this forum and the main site. Once you feel you understand what you need to do, start your own thread in the diet section with your plan and the rest of us can give you feedback. There is no right or wrong way to do it.