Eat Fatty Fish Every Week
Fatty fish are incredibly healthy. They are rich in quality protein and omega-3 fats that protect you from disease.
Some evidence also suggests that these omega-3 fats may help reduce visceral fat. Studies in adults and children with fatty liver disease show fish oil supplements can significantly reduce liver and abdominal fat (58, 59, 60).
Aim to get 2-3 servings of fatty fish per week. Good choices include salmon, herring, sardines, mackerel and anchovies.
Perform Resistance Training (Lift Weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Based on studies in people with pre-diabetes, type 2 diabetes and fatty liver disease, resistance training may also be beneficial for belly fat loss.
In fact, one study in overweight teenagers showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat. If you decide to start weight lifting, it is a good idea to get advice from a certified personal trainer.

Do Aerobic Exercise (Cardio)
Aerobic exercise (cardio) is an effective way to improve health and burn calories. Studies also show it is one of the most effective forms of exercise for reducing belly fat. However, results are mixed regarding whether moderate-intensity or high-intensity exercise is more beneficial.
Regardless of intensity, how often and how much you exercise is important. One study found postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week versus 150 minutes per week.

Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control. High protein intake increases release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower-protein diet. Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or nuts.

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