The #1 Monday Habit You Should Quit to Lose Visceral Fat

Many of us get the dreaded Sunday “scaries” simply thinking about how much needs to be done starting early Monday morning. From getting out the door on time to juggling your tasks for the day, you may find yourself eating meals and snacks while typing away on the computer, answering a work call or in the car rushing to your next destination. Eating while distracted or when you’re not actually hungry—also referred to as mindless eating—are habits that may be getting in the way of losing stubborn belly fat. 

Visceral fat, also known as belly fat, is a type of fat that cannot be seen by the naked eye. It resides deep within the abdominal cavity, and too much of it is associated with various health conditions. “Visceral fat is more biologically active and can release inflammatory substances that contribute to various health conditions. This type of fat is linked to a higher risk of heart disease, type 2 diabetes and metabolic disorders, making it a key focus for overall health and wellness,” says Brannon Blount, RD, a media registered dietitian. 

If you’re looking to reduce visceral fat—or prevent accumulating it in the first place—one of the best places to start is by ditching mindless and distracted eating habits. Here, dietitians explain why not eating mindfully may contribute to visceral fat gain and provide simple tips for breaking the habit. 

Why You Should Quit Mindless Eating

It May Cause You to Overeat  

Spending more time in front of screens—whether TVs, computers or smartphones—has been linked to an increased risk of obesity. One reason is that screen time often replaces physical activity, leading to more time spent sitting. But there’s another factor likely at play: Distracted eating. 

Research shows that eating while distracted can lead to consuming more calories during a meal and may even contribute to overeating later on. This happens because distractions, like checking your phone, can interfere with how well you remember your meal. When your brain doesn’t fully register that you’ve eaten, you may feel less satisfied and more likely to snack or overeat later in the day. 

Consistently eating more calories than your body needs can lead to weight gain and increase the risk of obesity and visceral fat accumulation. Violet Morris, MS, RDN, of The Concierge Dietitian says, “Individuals with obesity, a medical condition affecting one-third of the world’s population, often have higher amounts of visceral fat.”

It May Affect Your Taste Perception

Taste is an important factor in satiety, and when you’re not as aware of how your food tastes, you may be more likely to overeat. One small study found that individuals with overweight or obesity had reduced levels of perceived taste when the difficulty of a video game increased. More research is needed to fully understand how mindless and distracted eating might affect taste perception, weight and belly fat. However, it’s still worth trying to slow down and savor your meal—even if it’s just to make your dining (or snacking) experience more enjoyable. 

It May Affect Food Choices 

Besides making meals more satisfying, mindful eating may also improve the overall quality of your diet. One study found that eating more mindfully was associated with a lower consumption of ultra-processed foods and calories and a higher adherence to a Mediterranean diet. Both of these factors—reducing intake of highly processed foods and following a Mediterranean-inspired eating pattern—have been linked with benefits for reducing abdominal fat., 

What You Can Do Instead

Paying more attention to your meals can make the experience more enjoyable and may prevent overeating and support weight management. “Being intentional about meals, choosing nutrient-dense foods and eating in a distraction-free environment can help to regulate appetite and support weight management, including reducing visceral fat,” says Blount. 

Here are a few practical tips for eating more mindfully: 

• Eat outside 
• Enjoy meals with others, whether it’s a friend, coworker, roommate or family member 
• Eat more slowly, setting down your fork or spoon between bites
• Chew food thoroughly
• Pay closer attention to the different flavors and textures in your meal or snack

Other Strategies to Lose Visceral Fat

Having high levels of visceral fat can increase your risk of numerous conditions, including heart disease and insulin resistance, says Blount. The best way to reduce visceral fat and protect against disease? Addressing lifestyle factors, like exercise and overall diet. 

“Making small but consistent adjustments to diet, movement and stress can significantly improve overall health,” says Blount. She recommends an eating pattern that’s rich in fiber, lean protein and healthy fats, to help “regulate blood sugar and prevent fat accumulation.” She also recommends limiting “alcohol, fried foods and [added] sugar as they contribute to increased fat storage and inflammation.”

Regular physical activity is also important. Morris notes a meta-analysis in aerobic exercise, high-intensity interval training (HIIT) and resistance training were found to help reduce visceral fat. Blount agrees, “A combination of strength and cardiovascular activity is the key to burning visceral fat.”

For optimal health, aim for 150 minutes of moderate-intensity physical activity and two strength training sessions per week. Remember, you don’t have to hit this goal right away. Start slowly and increase your time and effort gradually—any activity is better than none! If you’re currently inactive, get medical clearance from a healthcare provider before adding exercise to your routine.

The Bottom Line

It’s easy to snack mindlessly while multitasking or watching TV, but doing so too often may make it harder to lose visceral fat and raise your risk for chronic diseases. “After a busy weekend, we jump straight into the workweek. Mondays are already hectic, making it important to be mindful of our eating habits to avoid overeating and poor food choices,” says Morris.

Practicing mindful eating—slowing down and paying attention to your food—can help you recognize when you’re full and lead to healthier food choices overall. Small changes can make a big difference: Eat meals on a plate instead of from a package, step away from screens during meals and try enjoying food with others. Place your phone out of sight, eat slowly and chew thoroughly. “Remember to slow down and appreciate moments that bring joy, like enjoying a good meal or snack,” says Morris.