5 Ways to Lose the Dad Bod

Share with a Fellow Dad

2019 was all about body positivity.

<Fart noise>

Men and women of all shapes and sizes were taught to love themselves and the appreciation for the “Dad bod” was greater than ever.

Sadly, the Dad bod is accepted, sometimes even encouraged, in our society.

As a Total Dad, you do not accept, certainly not celebrate, mediocrity.

2020 is the year eliminating the Dad bod.

Neglecting your health can lead to type 2 diabetes, heart disease, high blood pressure, and just an overall miserable life.

Your kids will suffer having an unhealthy, fat Dad. Do it for yourself, but think of it effects them as well.

In this blog post, I am going to reveal how to lose the Dad bod in just five stupidly simple steps;


Eating Better Helps Lose the Dad Bod

Earth shattering, isn’t it?

You can’t eat cookies, potato chips, ice cream, or donuts, if you don’t buy them. This is the “life hack” I use, and works well. However, when I go grocery shopping hungry, I typically buy the shit I love, but know I should not buy.

A nice, fat juicy cheeseburger, or a mouth-watering pepperoni pizza are two of my favorite things on the entire planet. Those two are up there with sex, cleaning out my ears after a shower and when the barber shaves the back of my neck. I prefer a cheeseburger over a steak, and it’s not even close.

Years ago, I put down 13 cheeseburgers on a weekend trip. To my defense, it was a three day weekend. Cheeseburgers and pizza (among the sweets listed above) all to a Dad Bod. Speedo season is right around the corner, and I need to be ready!

I apologize for the mental image ?

It’s time to tighten up your eating habits to maintain a healthier lifestyle. By limiting saturated fats and avoiding trans fats, you are helping yourself lose that Dad bod.

Be sure to eat lean meat such as turkey and chicken. If you want to have beef, make sure you look for the packages that have a lesser percentage of fat.

Also, incorporate complex carbohydrates, which include fruits, vegetables, and whole grains. I am not a fan of vegetables, and never have been. However, I understand how healthy they are, so I toss them in my smoothie.

Everyday I make up a smoothie consisting of: Frozen strawberries, blueberries, blackberries, raspberries, pineapple, spinach, cucumbers, almond milk & flax-seed. With all that fruit, it’s quite sweet, and damn tasty. This is my “hack” to get my fruits & veggies each & everyday. In fact, I just had one before sitting down to write this blog post.

If you’re someone who is used to overindulging whenever they want, this may be a change for you. But, your body will eventually adjust and eating healthy will become like second nature. You’ll feel so much better, and question why you didn’t do it earlier.

This month, I challenged myself to not eat meat for the entire month. I still eat eggs, but completely eliminated meat. My Mom and a friend said it was going to be such a challenge. It’s been much easier than I thought. Not only am I down six pounds, I just feel lighter.

Now, I am not sure I am going to continue this vegan-like diet, as this was more of a mental challenge for myself.

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Try to Stay away From Alcohol

You’re probably looking at this tip and thinking — Are you out of your damn mind, Adam?!?!

There isn’t many people on this planet that enjoyed alcohol like myself.

Admittedly, I was a functioning alcoholic.

I rarely got hangovers and threw up a handful of times in the 18 years of drinking, so I never really felt the pain of drinking from the night before. So I wasn’t punished, which made it easier for me to drink.

I did not drink beer, as I craved getting a faster, quicker buzz. My drink of choice for years was Jack Daniels, then switched to vodka. I mixed the drinks, I didn’t drink that shit out of the bottle.

Over the last 18 or 19 years, very rarely did a weekend pass that I didn’t drink/get drunk. I typically only drank on the weekends, so it was a daily thing, but it was definitely a problem. Sitting home alone on a Saturday night watching YouTube videos with a bottle of vodka ain’t healthy.

April 20th of 2019, I woke up and challenged myself to going 30 days without alcohol. A challenge I had tried several times in the past, and it was always an epic failure.

Tomorrow will be 10 months without alcohol. I do not miss it, nor do I crave it. It was far easier than I thought it would be.

With all that being said you’re likely aware that alcohol is a huge factor in weight gain and there’s a reason why it’s called a “beer belly”. When you consume alcohol, your liver ends up burning the alcohol instead of the fat, allowing the fat to remain where it is.

Did you also know that alcohol interferes with your testosterone production and lowers your metabolic rate?

A low metabolic rate makes losing weight harder. So, limit your alcohol consumption and pay attention to the type of alcohol you are drinking, as some are higher in calories than others.

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If You Hate the Gym, Get Creative

Sometimes, the gym can get downright boring, I get it.

No one really wants to spend two or three hours at the gym during the weekends or after work. I’ve never been a fan of spending more than 60 minutes in the gym, and often times am out of there within 45 minutes.

If I was spending 60+ minutes in the gym, I wouldn’t last long, and would likely quit going.

Last fall, I challenged myself to do 100 push-ups every day. I made it 130 days, but had to stop as my shoulder was messed up (still is). People took notice and started asking about me losing weight or hitting the gym.

Anyone can find the time to do 100 push-ups a day. You can do them just about anywhere, too. If 100 is a struggle, start with 20 a day, and add 5 each week. This exercise should not take more than 5-10 minutes, and you’ll start seeing (minor) results within 30 days.

There are plenty of apps that you can download that’ll give you a plethora of workout ideas that can be done at home, and they don’t take much time. If you’re doing 15 – 20 minutes of exercising 3 – 5 days a week, this is a great way to start to lose the Dad bod.

I don’t have time.

I cannot afford the gym.

…are no longer excuses than you can use. Anyone can carve out 15 – 20 minutes in their day. Wake up a bit earlier, go to bed a bit later. By exercising a few times a week, you’re going to notice a boost in your focus, clarity and an overall sense of well-being. This also will also improve your resting metabolic rate and increase lean muscle mass.

Not only will you look better, more importantly, you’re going to feel like Superman.

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This is a massive problem in our society.

This is an area I certainly need to get better at myself. I average around 6 hours and 45 minutes per night, as I track it on my iPhone. For the last several months, I have been aiming to get at least seven, but aiming for 7.5 hours per night.

Sleep plays a vital role in good health and well-being. Getting enough QUALITY sleep can help protect your mental health, physical health, quality of life and safety.

In this world, everything is go, go, go.

Right now, right NOW, RIGHT NOW!!!

Which, means that Dads aren’t sleeping as well or as long as they used to. Losing out on sleep can really be harmful not only to your weight, but can cause other damaging health problems down the line.

It’s recommended that you try to achieve seven to eight hours of sleep each night. If you stay up watching TV, cut down that time by trying to go to sleep earlier. You will feel more productive and happier when you are actually sleeping well.

Getting good, quality sleep is going to help you eliminate that Dad bod, and your kids will benefit from a much happier Dad.

Try to Relax

What’s that word?

What some of you Dads are probably asking yourself right now.

Dads are expected to work harder and juggle more these days and that doesn’t really promote relaxation, or taking care of yourself. By not being relaxed, though; you are simply encouraging poor eating habits.

I have several daily health habits that help me stay on course, and a couple of them deal with relaxation. Here is a blog post discussing the 7 healthy habits I practice daily.

Being stressed causes your body to release more cortisol, which is commonly known as the stress hormone. Because of this, your blood sugar drops, causing you to crave sugary and fatty. By learning to take a deep breath, go on a relaxing walk, or even turning off your phone, you are helping yourself become a better Dad to your children.

There seems to be an acceptance in men to simply brush off weight gain by saying “It’s my Dad bod”. That ain’t you though!

Men are typically larger than women and there doesn’t seem to be as much scrutiny for men to alter their image as there is for women. Therefore, the Dad bod, sadly, is accepted in society. While not everyone looks the same and depending on your height, your weight can fluctuate, you also want to improve your health.

This is why in 2020, the Dad bod has got to go. This is not optional.

By following the five steps above, you can say goodbye to your Dad bod. Not only that, you will start to feel better and you will see results that make you happy.

Most importantly, your kids will benefit from this greatly.

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