Whole foods bro. You are going to want to maximize your protein intake and keep carbs under very strict control. You will also want to give yourself a metabolic boost by eating more frequently, 5 or 6 meals a day rather than 3. That will make a big difference.
To keep yourself full, eat a broad range of dark vegetables. Those are packed with antioxidants that are great for your overall health, lots of vitamins, and fiber that will help keep you full. Most vegetables are essentially calorie free for all intensive purposes, so you can eat as much as you want without worry. Broccoli, kale, peppers, any leafy vegetable... walk down the supermarket isle and take your pick. Broccoli is good because it has beneficial effects on your testosterone levels.
Eat lean meats. Fish, chicken, and top round steak are all good. Stay away from soy based products as they contain chemicals called phytoestrogens that chemically mimic estrogen in the male body and have produced symptoms as severe as gynocomastia in men who consume heavy amounts of soy milk!
Get your carbs, as often as possible, from sources like whole grains. Oats, brown rice, Ezekiel bread. Those are all great options.
At the end of the day though, you need to figure out what your maintenance calories are and go below those if you want to lose your mid section. You cannot lose fat if you are supplying your body with sufficient energy to maintain or exceed what it already has. You will probably not be able to do this effectively if you are not writing down a detailed list of what you are eating, keeping track of calories, net carbs, fat, and protein. You also need to figure out your basal metabolic rate (BMR - the calories you burn by virtue of being alive) and your total daily energy requirements (TDER - the calories you burn by virtue of the things you do during the day). BMR + TDER = the number of calories you need to consume in order to maintain what you currently have. Any more and you will gain weight, less you will lose.
As far as exercising goes, you will get the greatest metabolic boost from heavy weight training. You will probably burn more calories during the actual exercising event if you do low intensity cardio, but studies have shown that your metabolism peaks after heavy weight training and remains elevated for up to three days afterwards. The boost you get after low intensity cardio diminishes after a few hours at best. High intensity cardio is the second best option. It sucks, really to be honest. But it is effective.
If I were you, I would get my diet under control first. I haven't seen EFFORT post here in a while, but he knows his stuff very well. You might try PMing him or Fuglydude.
Second, I would be less concerned about the cardio and focus more on heavy weight training. Muscle mass is metabolic insurance. Per unit mass, muscle requires more basal calories than fat. That means more muscle = higher basal metabolism. You're not only getting the metabolic boost from the activity, you're also getting a boost from the added muscle. I would switch your lifting and cardio numbers around. If you want good results, you need a minimum of a 3 day split, IMO. I was getting great results on a 6 day split, but I just don't have time for that right now.
The diet is the most important part though.
If you have any questions about any of this, please ask!
