Weight Loss Help for Belly Fat That Won't Budge

Q. How can I lose weight? I've put on about 20 pounds over 20 years, mostly around my middle, which I know is bad for my heart. I'm determined to lose this belly fat but it's been tough. I bike 45 minutes every day, lift weights three times a week, and am eating better, but I've only lost 3 pounds in a month. What should I do?
-- Tom, Lake Tahoe, UT

A. Relax! First, great job, great attitude. Second, stick with it. It'll work. Third, you've already given your heart a health boost as big as Lake Tahoe. There's some new research on men like you, who've gained some weight and had a hard time losing it, but who've also gotten more fit -- and kept it up. (Here's how to calculate the impact of all the terrific biking you're doing.)

That fitness edge makes you a lot less likely to die from heart disease, stroke, or pretty much anything for at least the next 11 years (how long the study lasted). How much is "a lot"? How about 40%?! Pretty impressive.

We still want you to lose the belly fat, and these 6 facts and tips will help. But how fit you are also matters to us -- and to your heart.

Slideshow! Find out the top 10 belly fat facts and lose your spare tire.