Weight loss and regain

Like many here, I lost weight from the MAC, and more from the antibiotics. I've been able to gain back maybe eight pounds, and it has all gone to viseral fat. My belly is large, and it's crowding my stomach and aggravating my reflux. Very uncomfortable.
I've read that a rigorous Mediterranean diet and muscle-building exercise may reduce visceral fat. Does anyone have experience with this?
I am, btw, 77, and well aware that post menopausal women often gain visceral fat. I'm not on HRT (hormone replacement therapy) and have heard it wouldn't help to try that so long into menopause.
Any experience or insight would be most welcome!