Recent beach photos of actor Leonardo DiCaprio have reignited the “dad bod” debate — and raised questions about whether carrying a little extra weight around the middle can pose hidden health risks.
The popular term generally describes a softer physique with extra weight around the midsection.
While appearance alone isn’t an indicator of health, excess abdominal fat — particularly visceral fat surrounding the organs — has been linked to an increased risk of heart disease, diabetes and other medical conditions, according to Cleveland Clinic.
Marfred Suazo, a New York City-based personal trainer known as Fonz the Trainer, spoke with Fox News Digital about the potential risks associated with excess abdominal fat and ways to reduce it.
Suazo, who has not trained DiCaprio, defines a dad bod as a “loss of structure,” an increase in waist circumference and a loss of muscle mass.
“Maybe you’re losing structure in your day-to-day eating … moving a lot less, taking fewer steps per day,” he said of potential causes.
“And typically you’re eating and drinking more than you’re moving. And the body just starts showcasing that stuff.”
An expanding waistline can be an important indicator of health risk.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, men with a waist circumference greater than 40 inches have a higher risk of developing health problems, including type 2 diabetes and heart disease.
Visceral fat — which lies deep within the abdomen and surrounds internal organs — has also been linked to a higher risk of cardiovascular disease, Cleveland Clinic states.
“We want to try to mitigate these things as best as possible before they become an issue,” Suazo said.
Getting rid of a dad bod
Reversing a “dad bod” starts with getting nutrition in check, according to Suazo.
That includes understanding daily calorie intake and getting an appropriate balance of protein, carbohydrates and fats.
He recommends pairing that strategy with full-body strength training two to three times per week, focusing on compound movements such as squats, stiff-leg deadlifts, back rows, push-ups and chest presses.
Also among his favorite exercises are pull-ups. “It’s a tremendous exercise that targets the stomach, the biceps and the back,” he said, noting that working larger muscle groups can help build overall strength.
Suazo also recommends incorporating cardio into a well-rounded routine that includes nutrition, strength training and cardiovascular exercise.
Federal physical activity guidelines recommend that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening exercise on at least two days.
The trainer noted, however, that exercising the abdominal muscles alone won’t eliminate belly fat.
“When it comes to belly fat and any fat on the body, we can target our exercises through isolated movements … but we can only reveal it through a loss of body fat throughout the whole body,” he said.
Suazo said people who improve their nutrition may begin noticing changes within several weeks, although results can vary based on factors including diet, activity level and starting body composition.
“Upon four weeks of dialing in your nutrition, you will see a tremendous change in the body,” he said.
Nutritional improvements can also boost energy and confidence, the trainer noted, which may help people become more consistent in the gym.
Better nutrition can also support sleep and exercise recovery, he said.
Combining those dietary changes with a smart exercise routine and cardio can create a “recipe for success,” according to Suazo.
