- Visceral fat is harmful fat that sits deep in the abdomen and raises your risk of chronic disease.
- Poor sleep, stress, inactivity and ultra-processed foods can increase visceral fat.
- Eat a balanced diet, avoid sitting too much and get quality sleep to help reduce visceral fat.
You probably already know that your daily habits influence your health, but did you know they also play a role in where your body stores fat? Certain lifestyle habits can increase fat storage—particularly visceral fat, the harmful kind that can raise disease risk. We spoke with experts to break down four everyday habits that can make your body store more visceral fat, plus what you can do to reduce it.
Visceral Fat vs. Subcutaneous Fat
Visceral fat differs from subcutaneous fat because of its location and how it behaves in the body. “Visceral fat blankets the internal organs of the abdomen,” says Nesochi Okeke-Igbokwe, M.D., M.S. It can’t be pinched or seen without imaging, making it harder to notice. “Subcutaneous fat, on the other hand, can be found right under the skin and easily grabbed and pinched,” she adds.
Some visceral fat is completely normal—and even beneficial—but having too much can have harmful effects on long-term health. “Excess visceral fat is linked to insulin resistance, type 2 diabetes, heart disease, high blood pressure, fatty liver disease and even certain cancers,” says Katherine Brooking, M.S., RD.,
Okeke-Igbokwe explains that visceral fat is particularly harmful because it is more metabolically active than subcutaneous fat, releasing cytokines that promote inflammation and disease risk.
4 Habits That Make You Store More Visceral Fat
Not Making Time for Daily Movement
According to the Centers for Disease Control and Prevention, about 25% of adults in the United States are physically inactive, and that figure only reflects time spent outside of work. To make matters worse, many people sit at a desk for much of their workday, increasing sedentary time even more. Together, this makes physical inactivity one of the biggest contributors to increased visceral fat storage.,
“Lack of regular exercise reduces energy expenditure and decreases insulin sensitivity,” says Brooking. “When muscles aren’t active, the body tends to store more fat viscerally rather than subcutaneously.”
Eating Too Many Ultra-Processed Foods
Ultra-processed foods are high in refined carbohydrates, added sugars and saturated fats, and eating them too often can promote visceral fat storage.
“An often-overlooked habit that can drive visceral fat storage is following an imbalanced macronutrient pattern, especially eating too many refined carbohydrates and saturated fats while consistently underconsuming protein and fiber,” says Karolin Saweres, M.S., RDN, LD. Over time, this combination makes it easier for the body to store excess calories as visceral fat.
“The quality of one’s diet truly matters, and an unhealthy diet filled with processed food can be a driving force when it comes to the accumulation of visceral fat,” says Okeke-Igbokwe.
Not Getting Enough Quality Sleep
When you regularly skimp on sleep, you don’t just feel tired—your metabolism suffers, too. “Inadequate sleep alters hunger hormones (leptin and ghrelin) and raises cortisol, increasing cravings and belly fat storage,” says Brooking.
Research shows that even mild sleep restriction can disrupt the hormones that regulate appetite, insulin sensitivity and where your body stores energy. Over time, these shifts make it easier for excess calories to be directed toward visceral fat rather than subcutaneous fat, even if your weight doesn’t change much.
Being Chronically Stressed
Chronic stress doesn’t just affect your mood—it can change how your body stores fat. “Chronic stress can lead to the release of the stress hormone cortisol, which can contribute to visceral fat accumulation,” says Okeke-Igbokwe.
According to Brooking, when cortisol stays elevated for long periods, it can increase cravings, disrupt normal hunger cues and shift how your body processes and stores energy. This is why stressful seasons sometimes coincide with greater abdominal weight gain.
What’s more, visceral fat cells have more receptors that respond strongly to cortisol, making them more sensitive to stress than subcutaneous fat just beneath the skin. Over time, chronic stress can encourage the buildup of this deeper abdominal fat, which is more closely linked to health risks.
How to Reduce Visceral Fat
- Exercise Regularly. Aim for 30 to 60 minutes of moderate-intensity activity most days of the week. “Pick activities you enjoy and bring friends along,” suggests Brooking.
- Eat a Balanced, Healthy Diet. Brooking suggests a diet rich in lean protein, healthy fats, complex carbs and plenty of fruits and vegetables to help balance calories and provide essential nutrients.
- Avoid Sitting Too Much. If your job requires you to be seated for most of the day, take short breaks to stand, stretch or go for a walk.
- Prioritize Quality Sleep. Research shows that getting seven to eight hours of sleep per night is associated with lower levels of visceral fat compared to getting less sleep. Aim to go to bed at the same time each night and set up your sleep environment to promote quality, deep sleep.
- Manage Stress. Brooking says stress is a part of life, but it can negatively impact health when it overwhelms you. “Practice meditation, exercise regularly and invest in friends and other positive relationships,” she encourages. Talk to a therapist or other health professionals if self-care is not enough.
Our Expert Take
While some visceral fat is normal and even protective, excess visceral fat is linked with increased inflammation and a higher risk of chronic disease. The good news: Your daily habits play a major role in how much visceral fat your body stores. By staying active, eating a balanced diet, getting quality sleep and managing stress, you can reduce visceral fat and support long-term health.
