Experts Warn of Health Risks Associated with 'Dad Bod' Physique

The 'dad bod,' a physique characterized by a relaxed body with a heavier midriff, has become a popular term, particularly among celebrities. However, health experts are raising concerns about the potential health risks associated with this body type, primarily due to increased visceral fat.

Visceral fat is stored deep within the abdomen and wraps around internal organs. According to certified personal trainer Anwen Davies, a larger waistline is more closely linked to health risks than a high Body Mass Index (BMI). Dr. Hugh Coyne, a private GP and founder of Coyne Medical, notes that older men can accumulate more than twice the amount of visceral fat compared to younger men. This excess fat can contribute to several health conditions, including type two diabetes, high blood pressure, an increased risk of heart attacks and strokes, and fatty liver disease.

Several factors contribute to the accumulation of visceral fat. Dr. Coyne explains that metabolism tends to slow down with age, leading to fewer calories being burned, often accompanied by a decrease in physical activity. Additionally, testosterone levels in men can gradually decline after the age of 30, a shift associated with increased overall body fat and a greater buildup of belly fat. This can create a cycle where abdominal fat further reduces testosterone levels.

Lifestyle choices such as inactivity, smoking, and heavy drinking also play a significant role. Dr. Coyne states that a waist circumference exceeding 102 cm (40 inches) in men is an indicator of increased health risk. He advises men in their 40s and 50s to monitor their waist measurements to assess potential concerns.

While drastic changes might seem appealing for reducing belly fat, experts suggest that small, consistent modifications to daily routines can be more effective. Dr. Coyne recommends focusing on dietary adjustments, such as a modest calorie reduction, aiming for 30 grams of fiber and 1.6 grams of protein per kilogram of body weight daily. He advocates for a Mediterranean diet rich in vegetables, fruits, legumes, nuts, lean protein, and whole grains. Avoiding sugary drinks is also crucial, as they contribute to belly fat accumulation and insulin resistance.

Physical activity recommendations include at least two strength-training sessions per week targeting major muscle groups, along with 150 minutes of moderate activity, such as brisk walking, cycling, or running. Making exercise a social activity, through team sports or running clubs, can provide accountability. Experts also emphasize increasing Non-Exercise Activity Thermogenesis (NEAT), which includes all physical movement outside of formal exercise, such as walking while waiting for public transport.

Even a modest weight loss can significantly reduce the risk of serious health issues like heart disease, high blood pressure, fatty liver, and type-two diabetes. Dr. Coyne points out that physically active men with abdominal fat have approximately half the risk of heart disease compared to inactive men. Quitting smoking is also highlighted as a critical step for improving overall health. Leonardo DiCaprio was recently pictured enjoying a beach day with his glamorous girlfriend, 28-year-old model Vittoria Ceretti, in Hawaii.