- Visceral fat surrounds organs and can raises risk for heart disease, diabetes and other chronic diseases.
- High-sugar drinks, long periods of sitting and skipping meals can lead to increased visceral fat over time.
- Small movement breaks, balanced snacks and stress control can help reduce visceral fat and boost health.
Visceral fat is a type of fat that surrounds your stomach and internal organs, and research has linked it with health problems. Since this fat exists around your organs rather than just under your skin, “excess visceral fat has been linked to higher risk of type 2 diabetes, heart disease, metabolic syndrome and even certain cancers,” says Jessica Cording, M.S., RD, CDN, IFNCP.
When it comes to taking care of your health, what you do consistently matters more than one meal or workout. Daily habits can add up over time. In the afternoon, that might mean choosing a nourishing, high-protein snack or taking a walk to get your steps in. There are also common (and potentially surprising) habits between lunch and dinner that may contribute to visceral fat gain. We talked to dietitians and dug into the research to help you understand, and included tips to help you support your health goals.
1. Having a Sweetened Coffee or Soda
It’s understandable to want a little pick-me-up in the afternoon, and sometimes that may mean turning to a flavored coffee drink or soda. But those drinks tend to be high in added sugar, with some flavored lattes clocking in at over 30 grams of added sugar per 16-ounce serving.
Most Americans eat too much added sugar in their typical days, and sweetened beverages are the No. 1 source of added sugar in our diets. Too much added sugar over time can lead to weight gain, obesity and other chronic conditions and can also specifically increase visceral fat. “Drinking sugar-sweetened beverages in excess on a regular and consistent basis may contribute to the development of visceral fat. Excess sugar consumption from all sources can increase the development of fatty deposits on the liver,” notes Maya Feller, M.S., RD, CDN.
While these drinks can certainly be enjoyed once in a while, the added sugar can really add up if consumed on a regular basis. Try an unflavored coffee, ask for less of the sweetener, or choose a diet soda or sugar-free syrup to limit your added sugar intake.
2. Sitting All Afternoon
If you have a desk job, this can be a tricky one to avoid, but it’s not impossible. “Long periods of sitting reduce muscle activity, which lowers glucose uptake into the muscles and lowers metabolic rate as well. Over time, this can encourage insulin resistance and visceral fat accumulation,” says Cording.
Longer time spent sitting is linked with higher levels of fat around your organs. Additionally, not hitting the recommended amount of exercise each week (about 150 minutes total) is linked with greater total and visceral fat. Regular exercise and increasing the time that you’re moving around throughout the day can help combat this.
Cording adds, “Introducing even short movement breaks—like standing, stretching or walking for two to three minutes every hour—can be meaningful by helping improve blood sugar regulation and reducing fat-promoting signals.” Every little bit of movement helps, and breaking up your sitting time even with short snippets of activity can be an effective way to stop visceral fat from increasing.
3. Skipping Meals
It’s not uncommon for people to skip lunch in order to power through a busy workday. Whether intentional or not, removing a meal from your day may seem like it would help you lose weight or reduce fat, but the opposite often ends up happening. “Skipping meals can set the stage for overeating later because hunger is greater. It’s harder to recognize internal satiety cues; this increases the likelihood that overeating happens,” Feller notes.
If you’ve ever skipped a meal and then tried to figure out what to eat, you know it’s much easier to grab high-calorie convenience foods and overeat than to prepare a balanced meal from scratch. Studies done on animals have linked skipping breakfast to higher levels of visceral fat, and other research in humans has linked skipping meals to higher adiposity and visceral fat levels, even when total daily calories were lower.
4. Snacking on Ultra-Processed Foods
A cookie or handful of chips once in a while is nothing to worry about, but if your afternoon snack comes from a vending machine every day, you may want to make a swap. “These foods can cause quick blood sugar (and insulin) spikes followed by drops, which can trigger cravings, fatigue and overeating later,” shares Cording. “Additionally, high intake of ultra-processed foods high in refined carbs and fats has been shown to encourage excess calorie intake and metabolic dysfunction.”
Not only are these foods easier to overeat, they don’t typically deliver a lot of beneficial nutrients. Eating ultra-processed foods has been linked with higher overall body fat and an increase in visceral fat. There’s a variety of ultra-processed foods out there, including some that can be health-promoting—like yogurt and whole-grain pastas. But ultra-processed foods that are high in calories, refined carbs and added sugar can lead to increases in visceral fat. Think: candy bars, cookies, potato chips and packaged baked goods. Ideally, your snack should include produce, a source of fiber and a source of protein, such as an apple with nuts and cheese, carrots and hummus, or berries with cottage cheese.
5. Having High Stress Levels
Unmanaged stress can do some damage to your health. If you typically feel job-related stress during afternoon crunch time or find yourself racing around bringing kids to activities, it may be time to try out some stress-reduction practices.
“Chronic stress can also contribute to fat storage in the abdomen, thanks to the release of cortisol,” says Cording. When researchers looked at almost 2,000 people, they found associations with chronic stress and increased visceral fat.
Not all life stress is avoidable, but you can work on practicing stress-management techniques in the afternoon and throughout the day. Cording says, “Many people turn to social media scrolling for a ‘break’ when they feel mentally fatigued from the day, but this can actually trigger even more stress.” Instead, try connecting with someone you love (a phone call works!), taking deep breaths or spending time outdoors.
Our Expert Take
Don’t underestimate how habits can add up. Some small things can lead our bodies to develop more visceral fat and potentially health problems, while others are linked with lower visceral fat and better overall health. Cording notes, “Afternoon choices matter—many people reach for quick energy fixes from refined carbs or added sugar when blood sugar or focus dips, but choosing a balanced snack (think: protein, fiber and healthy fat) helps boost energy and support metabolic health. Introducing movement into your afternoon and prioritizing stress management can also be helpful.” Some small tweaks to your afternoon can help you reduce visceral fat and help you feel your best.
