Downsides of the dad bod: Experts warn of health risks from a bulging midriff – even if some women love them!

DAILYMAIL.COM • 1h ago

By MAANYA SACHDEVA, ASSOCIATE LIFESTYLE EDITOR Updated: 13:38 14 Oct 2026

It may have found favour with midlife Hollywood stars, but the ‘dad bod’ poses serious health risks, experts have said.

The playful term typically applies to men who used to work out rigorously but have embraced a more relaxed physique with a heavier midriff after becoming a father.

Although he doesn’t have children, Leonardo DiCaprio has become Hollywood’s poster boy for the ‘dad bod’ and was recently pictured enjoying a beach day with his glamorous girlfriend, 28-year-old model Vittoria Ceretti, in Hawaii.

And he isn’t the only A-lister to embrace the look, as research found women find a ‘dad bod’ more attractive than an impossibly chiselled physique because it suggests confidence, authenticity and softer personality traits.

However, it can also have important health implications because it is characterised by extra visceral fat – or the fat stored deep inside the abdomen that wraps around internal organs – according to certified personal trainer Anwen Davies.

‘Having a larger waist is more intimately related to increased health risks than a high BMI,’ added Dr Hugh Coyne, a private GP and the founder of Coyne Medical.

Older men can have more than twice as much visceral fat as younger men, which can trigger several health conditions – from type two diabetes, high blood pressure, increased risk of heart attacks and strokes, to fatty liver disease.

Dr Coyne said: ‘One of the reasons is that metabolism tends to slow down as we age. The body burns fewer calories, and often physical activity drops.

‘In addition, testosterone levels gradually decline in many men after the age of thirty, and this shift is associated not only with more overall fat, but also with more belly fat buildup. This creates an unhelpful cycle where the additional fat around the abdomen can also further reduce levels of testosterone.’

Lifestyle factors like inactivity, smoking and heavy drinking also play a part, as Dr Coyne added: ‘We know that a waist circumference of more than 102cm (or 40 inches) signals an increased health risk in men.’

Anwen advises that men in their 40s and 50s measure their waists regularly to track whether their ‘dad bod’ is cause for concern.

While it may be tempting to spend hours in the gym or cut down your food intake dramatically if you’re worried about belly fat, Dr Coyne said small changes to your everyday routine are much more effective.

‘Patients often ask me the best exercise for losing belly fat,’ he said. ‘My normal advice often starts with their food.

‘I encourage modest calorie reduction with a focus on eating 30g of fibre and 1.6g per kilo of body weight of protein per day,’ he added.

Dr Coyne suggests following a Mediterranean diet with plenty of vegetables, fruit, legumes, nuts, fish, lean protein, and whole grains.

‘It’s really important not to drink your calories, so cut down on sugary drinks which contribute to more belly fat and insulin resistance,’ he added.

PT Anwen recommends at least two strength-training sessions every week, making sure you target all of the major muscle groups.

In addition to resistance training, target 150 minutes of moderate activity every week. This can include brisk walking, cycling, or running.

She added: ‘Make exercise social. Five-a-side football, a running club or the NHS Couch to 5K plan can provide accountability that an individual fitness routine can sometimes lack.’

Finally, Dr Coyne suggests adding in as much NEAT as possible; NEAT stands for non-exercise activity thermogenesis.

‘Essentially, it is all the movement that you do outside of formal exercise. I even get my patients to walk up and down the platform while waiting for the Tube to arrive!’

Even losing a relatively small amount of weight can significantly reduce the risk of heart disease and high blood pressure, as well as a fatty liver and type-two diabetes.

‘We know that men who are physically active but have fat around the middle have about half the risk of heart disease of inactive men,’ Dr Coyne said. ‘And if you do smoke, quitting is one of the most important steps you can take.’

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