“The body is a sacred garment.”
Martha Graham
As I age, my concern is that I am becoming more and more like Mr. Potato Head. Not only does he have a potato head, but he also appears to have an unhealthy potato body. I suspect he is carrying some visceral fat. I may have some too, and this can be a problem.
Visceral fat is often hidden. You can appear fit and trim, more like G.I. Joe than Mr. Potato Head, and still be carrying dangerous visceral fat. Maybe we can shed some of this stuff. I am trying to learn.
Visceral fat is the most dangerous fat in our bodies. It is fat that we can’t see, nestled deep inside and wrapped around our organs. Visceral fat destroys our health, turning our bodies into a breeding ground for disease and discomfort. Visceral fat can trigger inflammation, pump out harmful chemicals, and wreck our hormones. And you don’t have to be overweight to carry visceral fat. You can look fit and still have gobs of silent visceral fat lurking inside your body.
Visceral fat buildup is caused by our lifestyle. One factor is diet, not how much we eat, but what we eat. Ultra-processed foods, sugary snacks, and alcohol all spike our insulin levels and shove our bodies into fat storage mode. Lack of exercise, especially strength training, is another contributor. Stress and the resulting cortisol help your body layer on fat as well. And poor sleep is the icing on the cake for visceral fat. Restorative sleep is the foundation of good health. Lack of quality sleep raises your cortisol levels and ruins your body’s ability to burn fat.
How can you tell if you are carrying visceral fat? I wanted to know this. At 6’ 3” and 200 pounds, I thought I was in relatively good shape (or maybe borderline good shape). Here are some ways to determine if you have visceral fat buildup in your body. First, check your waistline. The waistline test says that if you’re over 40 inches, this is not a good sign. The height to waist ratio is a better gauge. Your waist measurement should be less than half your height. You might also consider the body shape check. If your belly is hard and round, that is visceral fat. Soft and squishy is not great, but better. This is less dangerous subcutaneous fat. Another clue are energy and cravings. If you find that you are tired and sluggish, have brain fog, and crave sugar, these are sure signs of visceral fat.
How do we beat our visceral fat? We can take practical steps to burn it off and keep it off. Here’s how to do it…
Eat Smart – Do not eat less. Instead, eat smart. You can eat in a way that fosters fat burning and stops your body from storing fat. Eat more protein. Protein boosts your metabolism, protects muscle, and keeps you feeling full. Make sure you have some protein on your plate at every meal. And cut back on ultra-processed foods. Some of the best sources of protein are eggs, meat, milk, yogurt, and cheese. Also, eat plenty of fiber, fruits and vegetables, fresh or frozen. It’s okay to eat carbs, just choose whole carbs like sweet potatoes, lentils, oats, and rice. Your goal should be to eat nutrient-dense foods. And reduce your sugar consumption. It’s okay to include some treats that you enjoy. If your diet is too restrictive, this won’t work. Follow the 80/20 rule (80% of food for function / 20% you can eat for fun). And cut back on alcohol, drinking packs on visceral fat. When you drink your liver is too busy processing the alcohol to burn fat.
Strength Training – Start lifting weights, three times a week. Focus on building muscle. Forget about burning calories. More muscle equals a faster metabolism and more fat burning, even at rest.
Manage Your Stress – Do whatever necessary to reduce your stress level. If you are constantly stressed, you are pumping cortisol and storing visceral fat.
Walk Every Day – Walking is one of the best ways to exercise without stressing your body. Walking will help you relax, reduce your cortisol levels, and boost your metabolism. Shoot for 8,000 – 10,000 steps a day.
Sleep – Sleep like your life depends on it. It literally does. Try to get 7-9 hours of sleep each night. Make sure your bedroom is quiet, dark, and cool. And put your phone away. No screens for 30 minutes before bed. Screen exposure messes with your circadian rhythm and suppresses the production of melatonin destroying your sleep.
Give this a try. Burn off that visceral fat, stay healthy, and leave Mr. Potato Head behind.
© 2025 Jody Dyer
typewriterweekly.com
