Energy balance

Aerobic exercise performed at moderate to high intensity reduces visceral adipose tissue (VAT) in overweight and obese adults, even without caloric restriction.

To reduce dangerous belly fat (visceral adipose tissue), focus on aerobic exercises like brisk walking, jogging, or cycling at a moderate to high intensity (where you can talk but not sing, or higher). Do this at least twice a week for at least 8 weeks. You do not need to restrict calories to see these specific fat loss benefits, though diet is still important for overall health. Men tend to see slightly larger reductions in visceral fat area than women with this approach.