Dieters seeking to shed pounds around their midsection may benefit from paying closer attention to the hours between lunch and dinner, which may be quietly contributing to a dangerous type of fat building up around their organs.
Visceral fat isn’t like the pinchable stuff under your skin – it wraps around your stomach and internal organs, creating serious health risks, with research connecting it to type 2 diabetes, heart disease, metabolic syndrome and even certain cancers.
Thankfully, small daily habits make a big difference, but a set of five common afternoon behaviours could be working against you, experts have warned.
The most obvious culprit is the sweet afternoon pick-me-up, dietitian Maya Feller told EatingWell.
Small daily habits can make a big difference in how much fat the body stores
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“Drinking sugar-sweetened beverages in excess on a regular and consistent basis may contribute to the development of visceral fat,” she said.
“Excess sugar consumption from all sources can increase the development of fatty deposits on the liver.”
Equally, if you’re glued to your desk all afternoon, your muscles become less active, which ultimately reduces how well they absorb glucose and slows your metabolism.
Long periods of sitting reduce muscle activity, which in turn lowers glucose uptake into the muscles and decreases the metabolic rate. This can encourage insulin resistance and visceral fat accumulation over time.
Another surprising factor is that skipping meals actually backfires; while dieters might think that eating less would reduce fat, research shows the opposite is true.
When you miss lunch to power through work, you’re setting yourself up for trouble later.
“Skipping meals can set the stage for overeating later because hunger is greater,” noted Feller. “It’s harder to recognise internal satiety cues; this increases the likelihood that overeating happens.”
Another common culprit to avoid is any snack from a vending machine, which generally includes ultra-processed foods that trigger rapid blood sugar spikes followed by crashes, leaving you tired and craving more.
Cortisol released during stressful periods can equally promote fat storage around your middle. But introducing even short movement breaks like standing, stretching or walking for two to three minutes every hour can be meaningful.
Instead of scrolling through social media when stressed, try calling a friend, taking deep breaths or stepping outside, as these techniques actually reduce cortisol rather than triggering more stress.
Protein-packed snacks will support weight loss efforts
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For snacks, think protein, fibre and healthy fats. An apple with nuts and cheese, carrots with hummus, or berries with cottage cheese beat any vending machine option.
Small afternoon tweaks really do add up. Your organs will thank you for making these simple swaps.