If you’ve ever heard the term “dad bod,” you may think of a cuddly and approachable physique that’s not exactly chiseled or lean. In recent years, the term has become popularized as a way to describe the body shape of many middle-aged men. But what does it really mean to have a dad bod, and is it actually healthy?
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Unfortunately, that huggable figure could be putting you at risk of developing chronic health issues in the future. Read on to learn why you may want to address that extra weight around the middle, plus some simple tips to help you stay fit and healthy for years to come.
What is a Dad Bod?
In essence, a dad bod is a body type that’s characterized by carrying a bit of extra weight, particularly in the midsection. It’s not necessarily obese or even overweight, but it’s not quite a lean, athletic build either. This body type has become more accepted in recent years as a counterpoint to the traditionally chiseled and muscular male body types that have been popularized in media and culture.
While a dad bod may be seen as lovable and endearing, it’s important to recognize that it could be harming your health. One of the key issues with the dad bod is that it often involves carrying excess belly fat. This type of fat, called visceral fat, can be dangerous for your health.
What is Visceral Fat?
Visceral fat is a type of fat that is located deep within the abdominal cavity and surrounds our internal organs. It’s considered particularly dangerous because it is metabolically active and releases hormones and other compounds that can contribute to inflammation, insulin resistance, and other health issues.
Visceral fat has also been linked to an increased risk of heart disease, diabetes, stroke, and certain types of cancer. And unfortunately, carrying excess belly fat is common among men with dad bods.
At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!
4 Ways to Lose Visceral Fat and Tone Your Dad Bod
You don’t have to look like a gym god to be healthy. But trimming away harmful belly fat and building your core strength is always a good idea. Here are a few ways to tighten up your dad bod and live healthier:
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- Refresh your diet.
Processed foods are often high in calories, sugar, and unhealthy fats, all of which build your visceral fat stores. If you’ve been reaching for convenience meals or fast food, it’s time to refresh your plate. Instead, opt for these types of whole, minimally processed foods whenever possible:
- Refresh your diet.
- Whole grains
Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber, which can help reduce belly fat by promoting feelings of fullness and reducing overall calorie intake. - Lean protein
At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!
Eating protein-rich foods like chicken, fish, eggs, and legumes can help you feel full and satisfied, which can make it easier to stick to a healthy diet and lose belly fat. - Fruits and vegetables
Fruits and vegetables are packed with vitamins, minerals, fiber, antioxidants, and more. Filling up on fresh produce helps you reduce your calorie intake while getting a wide range of nutrients your body needs to thrive. Try to eat a colorful variety of colorful fruits and vegetables each day. 
Nuts and seeds
Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats and protein.- Green tea
Green tea contains compounds that have been shown to increase metabolism and help burn belly fat. Swap your morning coffee or afternoon soda with green tea to lose belly fat and boost your overall health. - Spices
Spices like ginger, cinnamon, and cayenne pepper have been shown to have metabolism-boosting properties and can help reduce inflammation, which is linked to the development of belly fat. - Water
Drinking water can help you feel full and reduce cravings for sugary or high-calorie beverages. Aim for at least 8 cups of water per day, and more if you’re physically active.
- Burn off stress with exercise.
High levels of stress can increase the production of cortisol, a hormone that’s been linked to the accumulation of belly fat. One of the best ways to burn off steam – and belly fat – is with moderate exercise. When we exercise, we give our bodies an outlet to relieve pent-up tension and reset our nervous systems (all while burning calories, improving endurance, and boosting mood).
Running, cycling, HIIT, and kickboxing are particularly effective for burning fat and melting stress. Other stress-management techniques like meditation, yoga, or deep breathing also help keep stress levels in check.
At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!
- Stand more, sit less.
Did you know that some experts believe sitting can be just as bad for you as smoking? Sitting for prolonged periods of time has been linked to many different health conditions such as heart disease and cancer. It also increases belly fat and leads to poor metabolic health overall.
The good news is that this one is easy to overcome. Aim to stand and move around for at least a few minutes every hour. Or, invest in a standing desk to help you burn more calories and engage your core and leg muscles throughout the day.
- Get enough sleep.
Getting enough sleep isn’t just essential to keep you energized and focused. A lack of sleep is also linked to increased appetite, cravings, and weight gain, particularly around the belly. Aim for 7-9 hours of quality sleep each night to help your body recover and regulate hormones.
Having a dad bod is normal – but it’s important to recognize that too much visceral fat could be putting your health at risk. While we can all appreciate a more relaxed and less regimented approach to fitness and nutrition, it’s important to strike a balance between an achievable lifestyle and a healthy weight.
At Moringa Natural Health, we have treatment plans for menopause and hormone imbalance. We personalize each plan according to each person’s unique biological makeup. Want to learn more about our treatment plans? Schedule your free appointment with Dr. Fernandez today!
If you’re concerned about your belly fat or want to trim down your dad bod, Moringa Natural Health Center is here to help. From nutrition consultations to IV nutrient therapy to weight loss and detox programs, we’ll help you find the right path to help you lose visceral fat while boosting your energy and preventing chronic diseases.
Schedule a consultation today to learn more and get fit this summer!
Much love,
Dr. Lena Fernandez
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