I'm Emily Jones, and I'm going to let you know some tips how to lower your body fat for females. Some times that will help you and your body fat to lower it is to decrease your alcohol intake, decrease your sugar intake, make sure that you eat breakfast, drink plenty and plenty of water, pure clean water and also some cardiovascular exercises during the day. I do it in the morning to increase your metabolism so it will continue to be very high throughout the day burning calories. The essential body fat for a female is 10 to 13%. It's a little bit higher than men so don't compare yourself, due to the demands of childbearing and hormonal functions. Also make sure you don't stress out. Stress releases cortisol into your system that makes you store fat and sugar. Also weight training and lifting heavy will increase your muscle mass and muscle mass burns calories throughout the day even at rest.