Recent beach photos of Leonardo DiCaprio have renewed the conversation around the so-called “dad bod,” drawing attention to the potential health risks of carrying excess belly fat.
The term “dad bod” typically refers to a softer physique, often characterized by extra weight around the midsection and less visible muscle definition.
Although physical appearance alone cannot determine a person’s health, excess abdominal fat — particularly visceral fat, which accumulates around internal organs — has been associated with a higher risk of heart disease, type 2 diabetes and other serious health conditions, according to Cleveland Clinic.
Marfred Suazo, a New York City-based personal trainer widely known as Fonz the Trainer, shared insights with Fox News Digital about the dangers of excess belly fat, what contributes to its buildup and effective strategies for reducing it.
Suazo, who has never trained DiCaprio, describes the typical dad bod as a combination of declining muscle mass, an expanding waistline and a loss of overall
Leonardo DiCaprio was spotted enjoying a beach day at the Four Seasons Resort Lanai in Lanai, Hawaii, on Tuesday, Oct. 13, 2026.
An expanding waistline may signal increased health risks, even when other warning signs are not immediately apparent.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, men with a waist circumference exceeding 40 inches face a greater risk of developing health conditions such as type 2 diabetes and heart disease.
Cleveland Clinic also warns that visceral fat, which accumulates deep inside the abdomen and surrounds vital organs, is associated with an elevated risk of cardiovascular disease.
“We want to try to mitigate these things as best as possible before they become an issue,” Suazo said, emphasizing the importance of addressing potential health risks early.
How to lose a dad bod and reduce belly fat
Getting rid of a “dad bod” begins with making smarter nutritional choices, according to Suazo.
He recommends paying closer attention to daily calorie consumption while maintaining a balanced intake of essential macronutrients, including protein, carbohydrates and healthy fats.
DiCaprio was visiting the Hawaiian island to attend the wedding festivities of jewelry designer Jennifer Meyer.
Beyond improving eating habits, Suazo recommends incorporating full-body strength training two to three times a week, emphasizing compound exercises that engage multiple muscle groups.
His suggested workouts include squats, stiff-leg deadlifts, back rows, push-ups and chest presses, all of which can help build muscle and improve overall fitness.
Pull-ups are another exercise he strongly recommends.
“It’s a tremendous exercise that targets the stomach, the biceps and the back,” Suazo said, explaining that engaging larger muscle groups can help develop strength and improve body composition.
In addition to resistance training, Suazo encourages regular cardio as part of a comprehensive fitness plan that combines balanced nutrition, muscle-building exercises and cardiovascular activity.
Federal physical activity guidelines advise adults to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity activity per week, along with strength-training sessions targeting major muscle groups on at least two days.
Personal trainer Marfred Suazo recommends combining balanced nutrition with full-body strength training two to three times per week to help reduce excess body fat and build muscle.
However, he cautioned that abdominal exercises alone are not enough to burn stubborn 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,” Suazo explained.
The trainer emphasized that reducing overall body fat, rather than focusing exclusively on the midsection, is key to achieving a leaner physique.
According to Suazo, people who make consistent improvements to their eating habits may start seeing noticeable physical changes within a few weeks, although progress depends on factors such as diet, exercise habits and starting body composition.
“Upon four weeks of dialing in your nutrition, you will see a tremendous change in the body,” he said.
Beyond changes in physical appearance, healthier eating habits may also improve energy levels and confidence, making it easier to maintain a regular workout routine.
Suazo added that proper nutrition can promote better sleep and support muscle recovery after exercise.
Ultimately, combining sustainable dietary changes with consistent strength training and cardiovascular exercise can provide a “recipe for success,” he said.
