Recent beach photos of actor Leonardo DiCaprio have reignited the “daddy body” debate – and raised the question of whether carrying a little extra weight around your waist may pose hidden health risks.
The popular term generally describes a softer physique with extra weight around the waist.
Although appearance alone is not 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 problems, according to the Cleveland Clinic.
Marfred Suazo, a New York-based personal trainer known as Fonz the Trainer, spoke with Fox News Digital about the potential risks associated with excess belly fat and ways to reduce it.
Suazo, who did not train DiCaprio, defines a father’s body as a “loss of structure,” an increase in waist size and a loss of muscle mass.
“Maybe you’re losing the structure of your daily diet… you’re moving a lot less, taking fewer steps per day,” he said of potential causes.
“And usually you’re eating and drinking more than you’re moving. And the body just starts showing these things.”
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 waist circumferences greater than 40 inches are at higher risk of developing health problems, including type 2 diabetes and heart disease.
Visceral fat — which sits deep in the abdomen and surrounds internal organs — has also been linked to a higher risk of cardiovascular disease, states the Cleveland Clinic.
“We want to try to mitigate these issues as best we can before they become a problem,” Suazo said.
Getting rid of a father’s body
According to Suazo, reversing the “dad body” starts with controlling nutrition.
This involves understanding daily calorie intake and getting a proper balance of protein, carbohydrates and fats.
He recommends pairing this strategy with a full-body strength workout two to three times per week, focusing on compound movements such as squats, stiff-legged deadlifts, back rows, push-ups, and chest presses.
Among his favorite exercises are also pull-ups. “It’s a great exercise that targets the stomach, biceps and back,” he said, noting that working larger muscle groups can help build overall strength.
Suazo also recommends incorporating cardio into a comprehensive routine that includes nutrition, strength training, and cardiovascular exercise.
Federal physical activity guidelines recommend adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, as well as muscle-strengthening exercises for at least two days.
The trainer noted, however, that exercising the abdominal muscles alone would not eliminate belly fat.
“When it comes to belly fat and any body fat, we can target our exercises through isolated movements…but we can only reveal it through body fat loss throughout the body,” he said.
Suazo said people who improve their nutrition may start to notice changes after several weeks, although results may vary depending on factors such as diet, activity level and starting body composition.
“After four weeks of changing your diet, you will see a huge change in the body,” he said.
Nutritional improvements can also increase energy and confidence, the trainer noted, which can help people become more consistent in the gym.
Better nutrition can also aid recovery from sleep and exercise, he said.
Combining these dietary changes with a smart exercise routine and cardio can create a “recipe for success,” according to Suazo.
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