A diet to lose body fat female should include whole foods that control hunger, increase metabolism and promote fat burning. For instance, protein increases satiety hormones and decreases post-meal secretions of the hunger hormone ghrelin. Plus, it takes more energy to digest than carbohydrates and fats, so it burns calories at a higher rate.

1. Reduces the risk of heart diseases

While there are many risk factors for heart disease, including high blood pressure, cholesterol and diabetes, the good news is that diet can reduce some of them. A diet to lose body fat female low in carbohydrates improves artery function, allowing the arteries to expand and allow blood to flow more freely. A diet rich in plant proteins, whole grains and healthy unsaturated fats, such as those found in avocado, nuts and seeds, can also help.

In addition to eating healthily, getting regular exercise is important. Studies show that people who do 30 minutes of walking most days of the week can lose more body fat than those who walk less often. Also, increasing protein can protect against muscle loss while helping to lower triglyceride and glucose levels, as well as manage blood pressure.

2. Reduces the risk of diabetes

A healthy diet can reduce the risk of diabetes. Studies suggest that a diet low in red or processed meat, sugary drinks and sweets and high in whole grains, beans and vegetables can help prevent diabetes. In addition, regular exercise makes the body more sensitive to insulin and helps burn fat. It also lowers your risk of obesity, which increases the likelihood of developing diabetes.

Aim for a negative caloric balance over time by eating fewer calories than you expend or by exercising more. Avoid foods and beverages that are high in salt and choose those that are low in saturated fat. Also, aim to get at least 30 minutes of exercise each day. These actions can improve blood glucose levels, prevent weight gain and help you feel better. Weight loss can be particularly beneficial for people with prediabetes or type 2 diabetes.

3. Reduces the risk of some cancers

The risk of cancer is linked to body fat because excess weight raises insulin and other growth hormone levels, which promote cancer cell development. Fat cells also produce sex hormones that can encourage some cancers to develop, and they increase the occurrence of inflammatory conditions such as gallstones and non-alcoholic fatty liver disease.

Several studies have shown that people who lose significant amounts of weight can lower their cancer risk, especially for some types of cancer such as colon and endometrial cancers. One such study followed 48,835 postmenopausal women for 8 1/2 years. They were randomly assigned to either maintain a typical diet in which fat made up 32% of their calories or to reduce their fat intake to 20% or less and consume daily servings of vegetables, fruit, and grains. The women in the low-fat group lost an average of 3% of their weight.

4. Reduces the risk of arthritis

A person who loses weight by eating a healthy diet can reduce their risk of osteoarthritis. This is because excess body fat puts pressure on joints, causing inflammation. Losing weight can also help to reduce a person's cholesterol levels. This can reduce their chances of having a heart attack or stroke.

Eating a balanced diet is important for everyone, but it's especially important for people with arthritis. This can help to control pain and keep your bones, muscles, and immune system healthy. It can also help to maintain a healthy weight and lower the strain on your joints. You can get the nutrients you need from a variety of foods, including fish, whole grains, fruits, and vegetables. It's important to talk to your doctor or dietitian before making any major changes to your diet. They can advise you on what's best for your health and your arthritis.

5. Reduces the risk of high blood pressure

The risk of high blood pressure increases with excess weight, and losing even a little weight can help reduce your blood pressure. It will also lower your cholesterol levels, which can help you avoid heart disease and other health problems.

Exercise is one of the best ways to lose belly fat, and it can also help you lower your blood pressure. It works by burning calories, lowering insulin levels and encouraging the liver to use up fat stores.

A diet that’s low in saturated and trans fats and rich in whole grains, vegetables and fruits can also help you lower your blood pressure. For every 20 pounds you lose, your systolic blood pressure can drop by 5-20 points. This can significantly reduce your chances of developing heart diseases, stroke and other health conditions. It can also prevent you from needing medication to treat high blood pressure.

6. Reduces the risk of high cholesterol

Studies show that eating a heart-healthy diet can lower LDL (bad) cholesterol levels. The best way to do this is by eliminating foods containing saturated fats and replacing them with healthy, unsaturated options. Eating more plant-based oils, especially olive and rapeseed oil, avocado, nuts and seeds, along with whole grains, veggies and legumes can make a big difference.

Also, try to limit red meat and poultry with skin, fatty processed meats like bologna and salami, as well as full-fat dairy products, ice cream, butter and cheese. Instead, opt for reduced-fat milk, yoghurt and cheese.

You can also add foods that contain soluble fibre to your diet, which helps to reduce blood cholesterol by binding to it in the gut. These include oat bran, ground flaxseed and psyllium. Also eat more beans, whole grains and fruits. Lastly, if you're overweight or obese, losing weight can have a positive impact on your cholesterol.

7. Reduces the risk of some cancers

Overweight and obesity increase the risk of 13 types of cancer, including cancer of the bowel, liver, pancreas, oesophagus, gallbladder, kidney and endometrium (after menopause). The good news is that losing weight can lower this risk.

A new study found that postmenopausal women who lowered their fat intake by eating more fruits, vegetables and grains had a 21% lower risk of dying from breast cancer than those who kept their normal diet. This is the first randomized clinical trial to show that changing your diet can reduce your risk of getting and dying from breast cancer.

The researchers accounted for other factors that could affect the results, such as physical activity and hormone replacement therapy. But the results still stand. They add to growing evidence that a diet low in saturated and trans fats and high in fibre can reduce your cancer risk.

Conclusion

Body weight is a combination of lean body mass (muscle and connective tissue), water and fat. You lose body fat when you remain in negative caloric balance for a prolonged period of time by reducing your calorie intake or increasing your level of physical activity. The amount of fat you carry also affects hormone production. For example, adipokines that promote cell growth increase in obesity.