Quick Ways To Lose Lower Belly Fat

Losing belly fat in your lower abdominal area takes dedication to a healthy diet, daily cardiovascular exercise and strength training, and stress reduction. There is no such thing as spot reducing, according to the American Council on Exercise, so losing the fat below your belly button will take time. However, you can make diet changes to temporarily reduce water retention and gas bloat that cause intestinal pooching, which can lead to a lower belly pooch.

Proteins and Complex Carbs

Planning a clean diet that consists of fresh lean proteins and complex carbohydrates helps your body run better, which will help keep your metabolism revved up, according to "The Eat-Clean Diet" by Tosca Reno. Reno suggests eating five to six small meals a day. Avoid processed and refined foods. Incorporate such lean proteins as turkey, chicken, fish, lean beef, tofu and fish into your diet. Opt for non-refined complex carbohydrates, such as whole grains, steel-cut oatmeal, sweet potatoes, brown rice, fresh fruits and vegetables.

Monounsaturated Fatty Acids

Monounsaturated fatty acids, or MUFAs, help decrease abdominal fat, according to the March 2007 "The Journal For Diabetes Care." MUFAs are essential fats that are found in avocados, oils, olives, nuts, seeds and dark chocolate. "The Flat Belly Diet," by author Liz Vaccariello, suggests eating a small portion of MUFAs with every meal to achieve belly fat burning benefits. Serving suggestions include 1 tbsp. of oil, 1/4 cup of avocado, 10 almonds or other nuts, 10 olives or 1/4 cup of dark chocolate.

Avoid Gas-Forming Foods

While such foods as broccoli, Brussels sprouts and cabbage are excellent sources of vitamins and minerals, they can leave your gastrointestinal tract bloated and cramped. Avoid these gas-forming foods to prevent belly bloat. Opt for veggies that are easier to digest, such as green beans, peas and kale. Other gas-forming ingredients to avoid include lactose, fructose and sorbitol, according to the University of Maryland Medical Center.

Drink Water

Water flushes out your digestive tract, keeps your body hydrated to avoid water retention and helps your metabolism function properly. Drinking water daily will help you achieve a flat lower abdominal area. Men should drink about 13 cups of water a day, while women should drink about nine cups, according to the Institute of Medicine. Avoid such sugary drinks as soda, juice and alcohol, which cause water retention. Stick to water only for a faster way to lose your lower belly fat.