What’s a Dad Bod? And Is It Healthy?

The idea of a “dad bod” (as in, a body of a dad-type who’s a bit soft in the middle) can mean different things to different people.

Some will tell you a little roundness is a sign you’ve “let yourself go.” Others rock a softer physique as a badge of honor — a sign that they’re the approachable and relatable everyman. And some people will tell you that a dude with a pooch is downright sexy.

To each their own.

But when it comes to your health, is there harm in having a so-called “dad bod”?

It depends, says family medicine physician David Brill, DO. Because while your body shape certainly isn’t the only indicator of your health, it can give some clues about your physical well-being. And a “dad bod” may not be a sign of peak physical health.

What is a ‘dad bod’?

The term “dad bod” has gained popularity in the past few years to describe the tendency of middle-aged men and male-presenting people to develop a rounder midsection. That can also be called a “beer belly,” when talking about people who are known to kick back with a few cold ones.

Dad bods aren’t limited to fathers, people assigned male at birth (AMAB) or even people who identify as men. It’s more about a societal understanding that people in their “dad era” (say, between their late 20s to late 50s or so) can tend to carry extra weight around their midsection.

Of course, people assigned female at birth (AFAB) can gain weight as they age, too. But the dad bod trend has something going for it that the “mom bod” doesn’t.

It’s this: While we all tend to gain weight as we age, a dad bod can be taken as a positive. Awww, he chooses to spend time with his kids instead of living at the gym! He's a keeper!

A mom bod is more often used as a form of fat-shaming. Is she ever going to lose the baby weight?

Cultural expectations and societal norms aside, a tendency to collect weight around your belly is a fact of life as we age — regardless of your sex, gender identity and whether or not you’re a parent.

“As you reach your 30s, your metabolism is likely to naturally slow down,” Dr. Brill points out. “If you’re also balancing a family life or other commitments, you may not have the time for your basketball league or your gym time like you used to. And even if you eat the same as you always did, your metabolism may not keep up the same as it did.”

Enter the dad bod, and the potential for health concerns that come with excess weight around your belly.

Effects on your health

Storing extra abdominal fat (visceral fat) is the hallmark of the dad bod. And that could be an indication of a higher risk for some health concerns.

That’s not to say you need six-pack abs and buns of steel to be healthy. Plenty of people are quite healthy without looking like they stepped off the cover of a fitness magazine. And unless you get paid to be a bodybuilder, chances are you don’t have time for it. Especially if you’re also raising kids.

“A chiseled body doesn’t have to be the goal,” Dr. Brill clarifies. “But there’s a sweet spot to be found. You don’t have to be ripped to be healthy.”

The trouble with a dad bod (or a mom bod, for that matter) is that when we’re storing too much fat around our midsection, it can mean you’re probably storing it elsewhere, too.

“Very rarely will I find somebody who has a lot of belly fat and but no fat on their arms and legs,” he adds.

And too many fat cells can wreak havoc on your well-being.

“Left unchecked, a dad bod can lead to the three horsemen of the apocalypse: high blood pressure, high cholesterol and high blood sugar. They all start with excess body fat,” Dr. Brill states.

And having high blood pressure, cholesterol and blood sugar can lead to conditions like:

• Heart attack
• Stroke
• Diabetes
• Liver disease
• Kidney disease

And more.

In other words, yes, your dad bod can be a sign that your health isn’t in tip-top shape.

Losing the dad bod

Dr. Brill suggests that a healthy goal is for people AMAB to keep their body fat at less than 25% (make that 25% to 31% for people AFAB). Your healthcare provider can measure your body fat at their office.

Or you can use calipers at home. That’s a tool that gently pinches your skin to measure body fat.

Not quite there? That’s OK. Now you have a starting point.

“It’s pretty easy to gain weight in our society, especially with desk jobs, easy access to unhealthy foods, and wanting to maximize our time with our family and kids,” Dr. Brill acknowledges. “Keeping fit takes effort. But I always emphasize that it doesn’t have to be a big to-do.”

He advises setting a goal to eat natural, whole foods 80% of the time. And to be physically active six days a week. That doesn’t have to mean hitting the gym each of those days. But doing something that gets your body moving.

“If you look for perfection, you’ll get nothing,” he notes.

If you have kids, it can be hard to squeeze in time for exercise. But even if you can’t keep up the same workout regimen you used to, you can get in some exercise with kids in tow. Try:

• Taking hikes or long walks.
• Going on bike rides.
• Playing active games and sports (think: tag, basketball and soccer).
• Doing yoga together.

This way, you can spend time together, improve your fitness and demonstrate to your little ones the importance of living an active lifestyle. Wins all around!

If you’re concerned about how your weight is affecting your health, talk with a healthcare provider. They can help you develop a plan to address any concerns.