The #1 Friday Habit You Should Start to Lose Visceral Fat, According to Dietitians

After a long week, Friday seems like the perfect time to order takeout and cozy up in front of the television to watch your favorite show. While dining out or ordering takeout are convenient ways to nourish yourself, it also means you have less control over the ingredients. And if you’re eating out on the regular, you may be overdoing it on calories, fat and sodium, which can lead to weight gain and inflammation.

But what if you could make a quick, delicious and better-for-you version of your favorite dish at home, saving you money and giving you more control over the ingredients used? This simple weekly swap could help you lose visceral fat, which is found deep in your stomach area surrounding some of your internal organs. Jackie Topol, M.S., RD, says, “This type of fat is metabolically active and has been strongly linked to increased inflammation and higher risk for conditions like type 2 diabetes, heart disease and certain cancers.”

Why Frequent Takeout Could Contribute to Visceral Fat

Maria Elena Fraga, RD, says, “Certain lifestyle factors increase your risk of visceral fat. Excessive alcohol intake, a sedentary lifestyle, smoking, poor sleep, chronic stress and overeating are factors you can control.”

Depending on what you order, takeout meals can be high in calories, saturated fat, sugar and sodium. Oftentimes, ordering in also means distracted eating—whether you’re watching TV or scrolling on your phone. This type of eating may result in overeating, a risk factor for visceral fat.

That’s why swapping your Friday-evening takeout for a healthier, DIY version is the No. 1 habit you should start to help lose visceral fat. Dietitians share all the reasons why making the switch will help you lose visceral fat.

Takeout Dishes Can Be High in Calories and Fat

Fraga shares, “Many takeout meals are calorie-dense and high in trans and saturated fats, which promote visceral fat accumulation.” In a cross-sectional study, researchers evaluated the connection between specific types of food and visceral fat. They found that people who consumed more saturated fat, total fat and white potatoes had more visceral fat. On the other hand, those who consumed more fiber with higher dietary intake of total vegetables, total fruits (including juice), cereals, whole grains, dietary fiber and calcium had lower amounts of visceral fat.

Takeout Foods Tend to Be High in Sodium

Salt is a food preservative and a mineral that enhances the flavor of foods. It’s also often overused. A review article that included more than 50 studies found a positive association between sodium intake and body mass index (BMI) and waist circumference.

One of the reasons for this is that foods that are high in sodium are often higher in calories and saturated fat. “Takeout is usually loaded with salt, which can increase water retention and raise blood pressure—both of which impact heart and metabolic health,” says Fraga.

Bigger Portions May Lead to Overeating

Oversized portions are common for takeout orders or restaurant meals. Your intentions to save some for your next meal are great, but dishes that taste oh-so-good can be hard to resist. Overeating can leave you feeling tired and uncomfortable. Consistently eating more than your body needs can cause weight gain.

Cooking at home means you have control over your portions. If your dish makes multiple servings, portion it out into multiple containers for later. This will give you something to eat tomorrow and help you avoid overeating.

Easy Ordering Often Means Mindless Eating

“Eating takeout often means eating in front of screens, which increases the risk of overeating,” says Fraga. Distracted eating or mindless eating can cause you to overconsume calories. It can also impact your food choices, taste perception and your ability to recognize when you are full.

Making your meal at home takes effort, and to enjoy the fruits of your labor, you might be more likely to sit down and eat. Sharing a meal with a loved one is another way to enjoy a home-cooked meal and prevent distracted eating.

Swap Your Takeout for Easy and Nutritious Recipes

Find recipes that are quick, delicious and nutritious by focusing on color, crunch and flavor. You can easily make a deconstructed burrito bowl in a flash with this One-Pot Beans & Rice with Corn & Salsa. Or use pre-sliced or frozen vegetables to whip up this Black Bean Fajita Skillet in 15 minutes. Topol likes making stir-fry, noting the ability to lower the sodium content (use a low-sodium soy sauce) and pick a variety of colorful vegetables. She adds, “I love Middle Eastern food, and when I make falafel at home, I bake them instead of fry them.”

Cooking at home does not have to be boring or laborious.

Other Ways to Reduce Visceral Fat

Visceral fat is not something you can see or pinch; rather, it resides deep within your abdominal area. It can be hard to know that you are reducing it without seeing it with your own eyes, but there are many proven lifestyle modifications.

Get Regular Movement

“Exercising regularly, both cardio and strength training, has been shown to reduce visceral fat,” says Topol. Physical activity guidelines recommend engaging in at least 150 minutes of moderate-intensity activity per week. Start moving by breaking up your time sitting. Find an activity you love and have fun with your movement. Go for walks, swim, play pickleball or hit the gym with a friend. If you enjoy what you are doing, you are more likely to make it a habit.

Eat Enough Fiber

Eating an abundance of different plants can help you reach your fiber goals. By increasing your intake of plants, you will consume more fiber, vitamins, minerals and antioxidants. Dietitians put this on top of the list of habits to form if you are looking to lose visceral fat.

Get Adequate Sleep

Sleep is important for health and longevity. “Not getting enough sleep or poor sleep is linked to higher visceral fat levels,” says Topol.7 Evaluate your sleep patterns to see where improvements can be made. Can you try to go to bed and wake up around the same time daily? Get support if you need help with formulating a plan. Topol recommends, “Work with a dietitian who takes a holistic approach to get a personalized nutrition plan that also addresses lifestyle factors.”

The Bottom Line

Ordering your favorite takeout food once in a while is not going to prevent you from losing visceral fat. It is not about single meals, but rather your overall dietary patterns. Topol says, “It is not just about where you eat, but what you eat and how often. If you are mindful about your food choices and watching portion sizes, eating out does not have to negatively impact health.”

However, if you are someone who regularly celebrates Fridays with takeout and dines out regularly, making a simple swap to cook your Friday night dinner could save calories, fat and sodium, while also increasing your intake of fiber, vitamins, minerals and antioxidants.

In addition to what you eat regularly, how you move your body and your sleep habits can support your overall health and reduce visceral fat. It’s all about stacking on healthy lifestyle habits. Take it one meal or one behavior at a time. You make the most significant impact when you are consistent.