Recent seaside photographs of actor Leonardo DiCaprio have reignited the “dad bod” debate — and raised questions about whether carrying a little additional weight around the center can pose hidden well being dangers.
The widespread time period typically describes a softer physique with additional weight around the midsection.
While look alone isn’t an indicator of well being, extra belly fats — notably visceral fats surrounding the organs — has been linked to an elevated danger of coronary heart illness, diabetes and other medical situations, according to Cleveland Clinic.
Marfred Suazo, a New York City-based private coach identified as Fonz the Trainer, spoke with Fox News Digital about the potential dangers related with extra belly fats and methods to scale back it.
Suazo, who has not skilled DiCaprio, defines a dad bod as a “loss of structure,” an enhance 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.”
Leonardo DiCaprio enjoys a seaside day at the Four Seasons Resort Lanai in Lanai, Hawaii, Tuesday, Oct. 13, 2026. Clint Brewer Photography / The Hapa Blonde / BACKGRID
An increasing waistline can be an essential indicator of well being danger.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, males with a waist circumference better than 40 inches have a increased danger of creating well being issues, including sort 2 diabetes and coronary heart illness.
Visceral fats — which lies deep within the stomach and surrounds inner organs — has also been linked to a increased danger of heart problems, 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” begins with getting diet in examine, according to Suazo.
That consists of understanding each day calorie consumption and getting an acceptable stability of protein, carbohydrates and fat.
DiCaprio is on the island to attend the wedding ceremony celebrations of jewellery designer Jennifer Meyer. Clint Brewer Photography / The Hapa Blonde / BACKGRID
He recommends pairing that technique with full-body energy coaching two to 3 times per week, focusing on compound actions such as squats, stiff-leg deadlifts, back rows, push-ups and chest presses.
Also among his favourite workout routines are pull-ups. “It’s a tremendous exercise that targets the stomach, the biceps and the back,” he said, noting that working bigger muscle teams can assist construct general energy.
Suazo also recommends incorporating cardio into a well-rounded routine that consists of diet, energy coaching and cardiovascular train.
Federal bodily exercise tips advocate that adults get at least 150 minutes of moderate-intensity cardio exercise or 75 minutes of vigorous exercise each week, alongside with muscle-strengthening train on at least two days.
Personal coach Marfred Suazo recommends pairing balanced diet with full-body energy coaching two to 3 instances weekly. Clint Brewer Photography / The Hapa Blonde / BACKGRID
The coach famous, however, that exercising the belly muscle tissues alone won’t remove stomach fats.
“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 individuals who enhance their diet may start noticing modifications within several weeks, although outcomes can differ primarily based on elements including eating regimen, exercise stage and beginning physique composition.
“Upon four weeks of dialing in your nutrition, you will see a tremendous change in the body,” he said.
Nutritional enhancements can also enhance vitality and confidence, the coach famous, which may assist individuals become more constant in the health club.
Better diet can also support sleep and train restoration, he said.
Combining these dietary modifications with a sensible train routine and cardio can create a “recipe for success,” according to Suazo.
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