2 Steps for Beating Belly Fat
 

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.
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Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.
If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

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Step 1: Cut Out processed Foods
Most people think that they need to eat fewer calories to lose weight. However, this is not always the case. In fact, cutting out processed foods is one of the best things you can do to lose weight.
Processed foods are high in sugar, salt, and unhealthy fats. They are also low in fiber and nutrients. This combination can lead to weight gain, insulin resistance, and type 2 diabetes.
Instead of processed foods, eat whole foods like fruits, vegetables, and lean proteins. These foods will give you the energy you need without the unhealthy side effects.
Step 2: Exercise
Exercise is another important step in losing belly fat. When you exercise, your body burns calories. This helps to create a calorie deficit, which can lead to weight loss.
In addition to burning calories, exercise also helps to tone your muscles. This can help to give you a more toned and sculpted appearance.
The best exercises for losing belly fat are cardio exercises like walking, running, and cycling. These exercises help to increase your heart rate and burn more calories.
Strength training exercises like sit-ups and crunches can also help to tone your stomach muscles.
For best results, combine a healthy diet with regular exercise. This will help you to lose weight and keep it off for good.