The dad bod is a common word term for changes in the body that men often go through after having kids, but they can happen at any age. Men often get “dad bods” at some point, but sticking to a healthy diet and exercise routine can help them keep their muscles.
Even though a lot of people have dad bodies, you don’t have to live with yours. You’re not the only one who feels bad about how you look and is out of shape because of your dad bod. These tips will help you get in shape again and change your dad body into a strong, toned, and healthy one that will help you handle whatever life throws at you.
What Does A Dad Bod Do?
“Dad bod” is a common term for the body type that many guys get after having kids. Most dadbods are still a bit skinny, but they aren’t as toned or strong as they used to be. A lot of guys who have “dad bods” have what is called a “beer belly,” which is extra fat around the waist and stomach.
Dad bods are usually seen in men who used to have more muscle tone and less body fat but now spend more time sitting down, which makes it harder to keep up that look. Some guys with “dad bods” are not overweight, but all of them have too much body fat, which can be bad for them.
Keep in mind that getting a dad bod is not the same as adding “sympathy weight” while your partner is pregnant.
Usually, pity weight gain happens when a person eats bigger meals or more often with a pregnant partner, who may need more calories to help the pregnancy grow. Most of the time, guys can lose the weight they gain quickly once they get back to eating normally.
A different body type that looks a lot like the dad bod is called “skinny fat.” This type of body fat makes both men and women look thin and healthy, but they don’t have enough muscle mass or tone, and they feel fat.
Even though this sounds like the dad bod, the dad bod is defined by having too much fat around the middle, which can make a person look overweight based on the amount of visceral fat or belly fat present.
With the right workouts and changes to your food, both of these body types can get bigger and stronger.
Why Do You Have A Dad Bod?
In spite of the name, dad bods are not directly caused by having kids. However, the changes in lifestyle that come with having kids often make people grow a dad bod. Even men who don’t have kids can get dad bods if they make big changes to their lives that make them eat poorly and work out less.
Dad bods are usually caused by not moving around much and eating poorly. A man who used to have a lot of muscle mass and tone will slowly lose that shape and start to store fat around his middle. He might not look overweight, but having too much body fat can still be bad for you even if you don’t look fat.
What Makes Men Get Dad Bods?
Men often get dad bodies when they go through big changes in their lives, like having kids, getting a new job, starting college, and more. These changes to the body don’t happen quickly and are usually caused by eating poorly and not working out as much.
Because they have to take their kids to soccer practice or work on homework late at night, guys who used to work out five times a week may find that they go to the gym less often. So, the body slowly loses the shape of its muscles and stores extra fat.
How Do You Stay Away From The Dad Body?
To avoid getting a “dad bod,” you need to change the way you eat and work out to fit your new lifestyle. Changes in your life that are big can make it hard or impossible to stick to your old habits.
Instead of failing at sticking to your old routine, make a new one that fits with your new way of life. This will help you stay on track with your exercise and healthy eating.
For example, if you have events with your kids in the afternoon, switch to working out in the morning before work to give yourself time during the day. If you usually cook your own dinners but now have more work to do, it might be tempting to grab fast food for dinner, but try to resist the urge.
Instead, think about making meals ahead of time on the weekends or picking dinners that are still healthy but don’t take as long to prepare. The best way to avoid getting the dad bod is to make sure you keep up healthy habits as you start a new life.
How To Forever Get Rid Of The Dad Bod
#1: It’s Better For Your Health
Even though we just touched on this, getting rid of the dad bod will help you keep a healthy body in the long run by keeping you from becoming overweight and developing the many health problems that come with it.
I also said that it is easier to lose it now than it will be later. This is a better time to lose weight than in your 60s and 70s, even if you are 40 or 50.
#2: It’s More Fun To Play With Your Kids.
Having kids myself, I know how much energy it takes to play with them. After waking up, they play all day.
While this is fun, it can get old quickly, especially when they want their dad to pick them up, throw them, ride them like a horse, make them fly around the yard, and other various things.
It’s a lot more fun to play with your kids as a dad when you’re strong and don’t get out of breath so quickly.
#3: It’s Easier To Keep Your Family Safe.
Right now the world is a really bad place.
It’s possible that bad things will happen, but if you need to protect your family in some way, it’s usually easier to do so if you’re leaner and stronger.
Also, getting stronger and more fit makes you feel more confident.
#4: You’ll Sleep Better
Being overweight and not moving around much can both make it hard to sleep.
So, both working out and losing weight can help you sleep better.
If you’re a dad, balancing work, family, and social life after a good night’s sleep is usually a lot easier than when you’re always tired!
#5: Your Mind
Even though you likely already know this, it never hurts to be reminded. It’s amazing how strong your mind is. Now that you’re aware of how your health is right now, you can make changes.
Take your mind off of things and get rid of your dad body in a number of ways. Making good habits is one thing you can do. Setting aside time every day to work out, spend valuable time with family, and meet people who have the same goals as you do are some of these rituals.
Putting aside time to get healthier will help you see results. Being in charge of your life will help you reach your exercise goals.
#6: Work Out
There’s no pressure for you to start rock climbing, powerlifting, or long-distance runs. If you want to change your body through exercise, the most important thing is to do something you enjoy every day.
If you don’t like putting on the gloves, there’s no point in taking boxing lessons. The same goes for paddleboarding or pickleball. You should not be afraid to try new games that you have always wanted to. Consider these ideas:
- Touch rugby
- Basketball
- Soccer
- Hiking
- Pilates
- Circuit training
- Yoga
- Wallyball
Do workouts or activities that you enjoy, and keep at them. Not only will it make you healthier, but you’ll also enjoy it. Do different kinds of physical tasks at different times of the week to keep things interesting and to cross-train. To stay interested, switch up what you do during the week. For example, go swimming and then play basketball.
Right now is the time. Make your waistline look good and stop looking like a dad.
#7: Get Out Of The Car
It is known that dad bodies are not always fat bodies, so this tip is really for everyone, hard and soft. A study published in 2013 in the American Journal of Preventative Medicine found that people who walked or took public transportation to work were less likely to be overweight.
Not taking a taxi, but walking instead. Even if you’re taking the bus or train, get off a few stops early and walk. You will feel better in the belly.
#8: Work Out Your Abs
In the fitness world, spot reduction is a very controversial subject. Many people say that diet and exercise are the most important things because you lose weight when you burn more calories than you eat. It doesn’t hurt to tighten your abs and obliques if you really want to avoid getting a beer belly or getting one while you’re training.
You can get rid of belly fat quickly by doing these five moves.
#9. Sign Up For A Group Fitness Class
A quick and easy way to lose weight is to join a group exercise class. There are usually several classes a day at studios, so you can find a time that works for you. There are a lot of exercise classes that combine cardio and strength training, so you get twice as much done in an hour or even less.
Ask the fitness class you want to try, or a few of them, to let you try a lesson. If it works for you, you might want to sign up for a bunch of them and go a few times a week. You might meet a fit girl who doesn’t want to look like a dad.
#10: Have Breakfast
Adults who ate breakfast” especially breakfasts with grains, cereals, lower-fat milk, and whole fruit or 100% fruit juice” were less likely to be overweight or obese or have a big waist circumference, according to a study published in 2014 by the Academy of Nutrition and Dietetics.
If you eat breakfast every day and still don’t feel like your cravings are gone or your body composition is better generally, try intermittent fasting. Thereby, you will break your fast, but not until later in the day, say between noon and 4 p.m. Thereafter, you won’t do it again until the same time the next day or for a long time after that.
#11: Find A Diet That Lets You Have A Cheat Meal
Eating cheat meals can help you lose weight in a number of ways. This way, you can eat like a dad for a meal without looking like one. Giving yourself cheat meals or even days can help your mind get ready for another week or two of clean eating. People who don’t have a diet plan might start eating like a dad without even realizing it. Or, on the other hand, a diet that is too strict can make you binge after the diet is over, which puts you back where you started (a dad bod).
Cycling carbs and loading up on carbs are two ways to get lean. Carb cycling lets you eat more carbs some days than others, which will help you get shredded. When you do carb backloading, you eat few carbs for a set amount of time, like 10 days. Then, on the 11th night, you can eat whatever you want without adding any fat.
#12: Training With Breaks
This is something you’ve heard before, but it works every time. A study from 2013 in the Journal of Strength and Conditioning found that rowers who did high intensity interval training (HIIT) rowing for four weeks burned more fat than rowers who did regular rowing. Increasing your heart rate for a short time, like 30 to 60 seconds, and then taking an active break generally burns more calories than steady state cardio.
#13: Use Weights
It’s the best way to get rid of dad bods.
Many scientific studies have shown that strength training can help you lose belly fat. Ten thousand men’s waist sizes were watched from 1996 to 2008 by the Obesity study published in 2014. The study found that lifting weights was the best way to keep belly fat at bay. Actually, lifting made the waist size go down twice as much as moderate to vigorous aerobic exercise.
Do not be afraid to try HIIT if you have not done it before. You decide how much work to do and how much rest to take. To burn the most calories, make this important cardio move.
Conclusion
If you already have one, don’t hold on to the dad bod. Sure, some people like it, but I don’t love it. It’s not needed. Something that can also cause everything from low self-esteem to serious health issues.