4 Habits to Avoid for Visceral Fat Loss, per Experts

• Visceral fat surrounds the organs and is linked to conditions like type 2 diabetes. 
• Sugary drinks, stress, smoking and poor sleep can all drive visceral fat gain.
• Lifestyle changes like eating a balanced diet and getting regular exercise can reduce visceral fat.

Visceral fat is a term that often comes up in discussions about health and wellness, and for good reason. Unlike the fat you can pinch just under your skin (subcutaneous fat), visceral fat is the deeper fat stored around the abdominal organs. Higher levels are linked to insulin resistance, type 2 diabetes, fatty liver disease and heart disease, per Raksha Shah, M.A., RDN. Visceral fat is more involved in metabolic processes due to its proximity to organs such as our liver, pancreas and intestines, which is why it is more closely associated with poor health outcomes than other kinds of fat. It is also very responsive to lifestyle changes. By understanding what to avoid, you can take effective steps toward reducing visceral fat and improving your overall well-being.

Four Things to Avoid When Trying to Reduce Visceral Fat

Drinking Sugary Sodas

Sugar-sweetened  sodas are a top offender when it comes to visceral fat gain. Loaded with added sugar, these drinks provide a surge of calories but fail to help you feel full or provide any nutrients. Because regular sodas are a potent source of added sugar, they can easily lead to excessive sugar consumption. In order to manage this extra sugar, the liver turns it into fat.  Over time, this process facilitates the buildup of visceral fat around your organs. Data has linked routine consumption of sugar-sweetened beverages, like sodas and sweet tea, to higher visceral fat accumulation. Instead of drinking sugary drinks, opt for alternatives like water, unsweetened tea or sparkling water with a splash of fruit juice. 

Not Managing Stress

Stress is something everyone deals with, but unmanaged, ongoing stress can make it much harder to lose abdominal fat. “Chronic stress doesn’t just affect your mood; it can upset the hormonal balance in your body and lead to more visceral fat accumulation in various areas,” shares Toby Amidor, M.S., RD. Data shows that people with higher stress levels tend to have more visceral fat. When you’re stressed, your body releases more of the hormone cortisol, which has been directly linked to increased abdominal fat storage. 

Taking steps to manage stress, such as mindfulness practices, exercise or carving out time for activities you enjoy, can pay off in both your mental well-being and your physical health.

Smoking Cigarettes

People who smoke cigarettes tend to have lower body weights than nonsmokers. But, perhaps surprisingly, they also have more visceral fat. Data suggest that there is a link between prolonged smoking, greater nicotine dependence and increased visceral fat. This connection may be due to the way smoking affects hormones and fat distribution in the body. Nicotine can increase levels of cortisol, a stress hormone that promotes fat storage in the abdominal area. This redistribution of fat can occur even in individuals who appear lean, making smoking a hidden risk factor for visceral fat accumulation.

Skimping on Sleep

“Sleep might not be the first thing you think of when it comes to visceral fat, but it plays a role,” says Amidor. A chronic lack of quality sleep can wreak havoc on your hormones, particularly those that regulate appetite and stress. When you are sleep-deprived, your body tends to produce more ghrelin, the “hunger hormone,” and less leptin, the hormone that signals fullness. This hormonal imbalance can lead to increased cravings that result in excess calorie intake, contributing to visceral fat.

Poor sleep also elevates levels of the stress hormone cortisol. Aiming for seven to nine hours of quality sleep per night can help regulate your hormones, manage your appetite and reduce stress, creating a more favorable environment for your body to lose visceral fat. “Establishing a consistent sleep schedule and creating a relaxing bedtime routine can significantly improve your sleep quality and support your health goals,” Amidor advises.

Other Tips for Healthy Weight Loss

While avoiding certain habits is important, incorporating positive ones is just as crucial. The following are some additional strategies for shedding visceral fat and achieving healthy weight loss:

• Prioritize Protein: Including a good source of protein with every meal helps you feel full and satisfied, which can reduce overall calorie intake and support muscle maintenance during weight loss.
• Fill Up on Fiber: Fiber, found in foods like oats, beans and apples, can help reduce visceral fat by slowing digestion and promoting feelings of fullness.
• Regular Exercise: A combination of moderate-intensity cardio (like brisk walking or cycling) and strength training may help reduce visceral fat and improve your overall metabolic health.

Our Expert Take

Visceral fat may be hidden from view, but its impact on your health is anything but invisible. Because it is more metabolically active than other forms of fat, visceral adipose tissue can increase the risk of developing chronic conditions such as diabetes and heart disease. The good news? You can manage visceral fat with just a few lifestyle changes. By making mindful choices like swapping soda for sparkling water, managing stress, quitting smoking, prioritizing sleep, embracing a balanced diet and getting regular exercise, you can take meaningful steps to reduce visceral fat and improve your overall health.