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Patrick Mahomes' "Natural Dad Bod" Must be Seen to Be Believed

Embrace your body.
FACT CHECKED BY Christopher Roback

Is Patrick Mahomes an inspiration to 'dad bods' everywhere? The Kansas City Chiefs quarterback caused a sensation after a shirtless locker room photo went viral, inspiring the NFL star to poke fun at himself. "Yoooo why they have to do me like that!?!?!? 🤣🤣🤣 #DadBodSZN," he wrote on X (formerly Twitter). "Like I got kids!" But is having a dad bod really that bad? We talked to celebrity personal trainer Kollins Ezekh about what (besides kids) causes "dad bods," and if it's possible to be healthy and still rock the bod. Read on to find out more!

Breaking Down the Dad Bod

So what exactly is a dad bod? "A 'dad bod' refers to a body shape particular to men that is relatively fit but neither lean nor heavily muscled," Ezekh says. "It suggests a body that might have been in better shape in the past but has gained some fat, particularly around the midsection. This physique doesn't display the toned and sculpted look that comes from rigorous bodybuilding or intense fitness routines. Instead, it's a more relaxed, approachable appearance that implies a balance between working out and enjoying a few indulgent meals or drinks."

Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy

Where Did This Dad Bod Come From?

fat business man holding beer mug and hamburger

So what exactly causes a 'dad bod'? How did this look even come to be associated with men of a certain age and appearance? Ezekh breaks it down:

"The development of a 'dad bod' can result from various factors, including but not limited to:

  • Reduced metabolism: As men age, their metabolism naturally slows down, making it easier to gain weight, especially if their dietary and exercise habits remain unchanged.
  • Changes in lifestyle: Becoming a father or taking on more responsibilities can lead to less time for exercise and more quick, less-nutritious meal options.
  • Decreased muscle mass: Muscle mass naturally decreases with age unless actively maintained through resistance training and adequate protein intake.
  • Hormonal changes: Testosterone levels gradually decline with age, affecting muscle mass and fat distribution."

Is a Dad Bod Unhealthy?

Young african-american man is exercising on the bridge in the city. He is doing push-ups.

Rocking a 'dad bod' is not necessarily an indicator of poor health, Ezekh explains. "It's possible to have a body that doesn't meet the stereotypical standards of fitness yet still maintain good cardiovascular health, strength, and endurance. Health should be measured by more than just appearance; it's important to consider factors like blood pressure, cholesterol levels, blood sugar levels, and overall physical and mental well-being. Athletes like Mahomes may have a physique that falls into the 'dad bod' category but still possess exceptional agility, stamina, and physical capacity due to their rigorous training and nutrition plans."

How To Ditch the Dad Bod

Training muscles and doing physical weight loss exercise to get fit. Funny chubby man having fitness workout at home. Happy fat guy in retro sportswear squatting standing on sports mat in living-room

If you have a 'dad bod' and want to get rid of it, Ezekh has some great advice:

"Improving or altering a 'dad bod' depends on one's goals; whether they aim for weight loss, increased muscle mass, or both. Here are some strategies:

  • Regular exercise: Incorporate a mix of cardiovascular exercises (like running, cycling, swimming) and strength training (weights, resistance bands, bodyweight exercises) to burn fat and build muscle.
  • Nutrition: Focus on a balanced diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats. Reducing processed foods, sugary beverages, and excessive alcohol can also help.
  • Consistency and patience: Body transformation takes time and requires consistent effort. Setting realistic goals and gradually working towards them can lead to sustainable changes.
  • Sleep and stress management: Adequate sleep and effective stress management are crucial for overall health and can impact weight and body composition."

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

Save the Dad Bod!

A man sitting on the bench and looking at the sea

The bottom line? Living a healthy lifestyle with good nutrition, sleep, and regular exercise is more important than appearance. "For someone like Mahomes, maintaining his 'dad bod' while ensuring peak performance likely involves a carefully balanced regimen that supports both his health and athletic requirements," Ezekh says. 

💪🔥Body Booster: Don't judge health by looks alone. Consider vital signs like blood pressure and cholesterol. Remember, even a 'dad bod' can be fit and agile with the right training and diet. So, focus on your overall well-being, not just your appearance.

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more