Tired of Rocking Your “Dad Bod?” Here are Some Tips On How to Lose It


anti dad bod workout shirtless dad and son in a field with mountains in the background Middle Class Dad

All your life you’ve been fit, athletic, and somewhat cared about your appearance. But then you found your spouse and put on a few pounds… nothing major; you still look good… Then the baby comes and your world gets flipped upside down.

It’s as though you never knew you could love a person so much until you had your first child…

But that cute little baby you love so much came with sleepless nights, fast-food, stress, and having more than a couple of beers some nights… The next thing you know, you’ve gone to the mirror and don’t recognize who you are anymore… Your body has transformed into the infamous “dad bod!”

This new look has snook up on you, apparently… How come nobody told you about this phenomenon!? Your spouse probably didn’t say anything because she loves you and she likes the added weight; but what about you? Do you love the added weight on you?

On the one hand, women have a whole movement going about how they should embrace their bodies no matter what size they are; it’s a self-love movement. So why can’t men embrace their “dad bods?”

Well, you totally can embrace your dad bod if you like it, but the phrase does come with a negative connotation. To be deemed as having a “dad bod,” means you have a rounded-out belly, you more than likely have flabby arms, and you’re probably overweight.

Now, the thing to understand about the “dad bod” is that you don’t have to be a dad to have this bod and you don’t necessarily have to be overweight, either, but the physique and build of your body indicate that you’re less than fit or have “let yourself go,” so to speak.

So you can definitely embrace having the “dad bod,” but if you’re tired of rocking it, there are definitely ways to lose that less than fit physique and get back to your pre-dad bod size.

Ways to Lose Your “Dad Bod” Physique

Start a Juice Cleanse

If you’re indeed serious about getting back to your old self, physically, sometimes you just have to rip the bandaid off to kick your weight loss into gear. By ripping the bandaid off, I’m talking about going on a juice cleanse.

When you go on a juice cleanse, especially if you want to lose weight fast, you’re going to consume nothing but the juice cleanse. This means no sugar, carbs, or processed foods… This will be difficult for the first few days but after that, you’ll have gotten adjusted to the cleanse and the pounds will come rolling off!

Once you’ve done your cleanse for the timeframe you choose, you can then start incorporating vegetables and foods high in protein into your diet…

But just remember that the “dad bod” can come back at any time if you let it, so once you start losing the weight, be sure to maintain a well-balanced diet.

Start a Cardio and Strength Training Routine

Many people tend to think that cardio is the answer to losing weight when really, lifting weights is just as much, if not more, of a calorie burner than cardio. According to the Mayo Clinic, strength training not only burns calories and builds muscle but it also develops strong bones, manages chronic symptoms, and helps you sleep better.

Cardio and strength training go hand in hand; you can’t have one without the other, basically, and both should be incorporated into your fitness routine… Maybe you work out four days a week… One day can be strictly cardio, another day can be part cardio and part abs, another day can be strictly focused on legs, etc…

The point is that you have to incorporate both types of training in order to get the toned physique you want.

Put Yourself on a Sleep Schedule

If you used to have a hard time sleeping, you shouldn’t anymore after you start eating cleaner and working out.

Sleep is so important to the functioning of our bodies, and people just don’t realize that. When people say “I’ll sleep when I’m dead,” what they’re really doing is putting themselves closer to it!

Sleep is your body’s time to recharge, repair muscles and tissues, and remove wastes from your body… When you don’t give it the proper time to do that it sets you into a downward spiral into sleep deprivation.

By putting yourself on a sleep schedule, you’re making sleep a priority, and that’s one of the best things you can do for your body and weight loss goals.

Jeff Campbell

Jeff Campbell is a husband, father, martial artist, budget-master, Disney-addict, musician, and recovering foodie having spent over 2 decades as a leader for Whole Foods Market. Click to learn more about me

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