A BULGING MIDSECTION could be especially dangerous in midlife. Researchers at the Washington University School of Medicine in St. Louis recently found that excess belly fat in your 50s may raise your risk of dementia. These steps can help. —Eric Spitznagel

Know your carbs Make sure carbohydrates are from whole food sources. Sweet potatoes can help control your appetite and reduce visceral fat. And broccoli is a belly-burning superfood.

Take a hike Brisk walking—faster than a stroll but not quite running—can be more effective at targeting visceral fat than even dietary restrictions. Tai chi has also been found to help.

Opt for natural sugars To satisfy your sweet tooth, reach for real fruit, whose natural sugars get processed more slowly in your body. Your best bet is red fruits, like strawberries, cherries, red grapes and apples. They have higher levels of nutrients called flavonoids, which incinerate abdominal fat.

Prioritize sleep Not getting enough shut-eye can increase your abdominal visceral fat by 11 percent over a three-week period. How much sleep is enough? According to one study, getting less than six hours a night can make you susceptible to food cravings and increase your cortisol levels.

Parcel out protein Lean sources of protein, like poultry, fish and tofu, can help keep your belly lean, especially if you eat them throughout the day. Timing is key to success. Aim for 30 to 40 grams of protein with each meal, including breakfast, experts advise.