6 Quick Tips To Help You Lose Your Dad Bod


If Leonardo Di Caprio rocked it, why can't I?

For some reason, the "Dad Bod" just doesn't carry the allure in the mirror that it does in gossip magazines. So what exactly is "The Dad Bod"?



The Bod Of The Dad

Although a subjective term, "The Dad Bod" generally involves a man in his 30's or older, who is "softly round". Once carrying an athletic body in his youth, the Dad Bod is often perceived as the result of trading the six pack of abs for a six pack of beer, as the responsibilities of parenting and supporting a family have become the priority over maintaining a sculpted physique.



The worst thing about Dad Bods are that they're a lot more fun to get than they are too lose. A few years of free flowing beers at weekend barbecues, an extra couple of slices of pizza here and indulging in dessert more often than you used to definitely wasn't anything to complain about.

Before you knew it, you felt the couch's seductive call after a hard day at work loud and clear, and the running shoes started to get dusty.. For a lot of us, this is just a part of life. Having a family and a busy schedule quickly eats into "me" time, and a fitness regime rapidly loses its appeal.

However, losing the Dad Bod may be easier than you think. Read on for 6 easy tips you can incorporate into your lifestyle to help shed the kilos, while still enjoying the Dad life!



1: Sleep More!


Sleep is absolutely vital to a healthy mind and bod.

Did you know that if you're tired, your body is going to crave carbs?

On top of that hunger for bread, pasta sugary treats and beer, the body simply doesn't perform as it should when you're tired. 7-8 hours of sleep per night is vital for healthy natural testosterone and human growth hormone production, offsetting estrogen imbalances in men, which is particularly important in those 40 or over.

But hold up, that doesn't mean skipping the morning jog in favour of a sleep-in!

Get in the routine of going to bed an hour earlier every night, and better yet, give yourself a break from the screens an hour before you hit the hay.

Stick to a morning exercise routine and a break from the screens in the evening and you'll be in bed before the kids before you know it.



2: Simple Nutritional Tweaks


Diets are intimidating, complicated and are just about the least "Dad" thing ever. You didn't get to where you are today by counting carbs or eatings salads after all!

Fortunately we're not talking fad diets, radical detoxes or strict guidelines, we're just about some simple health conscious tweaks, which are by no means to drastic, and are totally sustainable. This means that you'll be able to notice a gradual drop on the scales over time, and make a long term lifestyle change, which will keep the Dad Bod at bay for years to come!

Try to steer clear of processed foods, especially white bread, white pasta and white flour. If you're less physically active than you should be, (but you'll get there!) these foods get converted to, and stored as fat. Try to focus on lean meats, healthy fruits and vegetables, and healthy non saturated fats from coconut oil, almonds and avocados. If that all sounds too drastic, simply start with switching to wholemeal options, reducing portion sizes and keep the treats to a minimum. Simple!



asn body transformation



3: Change Your Drinking Habits

An average bottle of Australian low carb beer such as Toohey's New, Pure Blonde or XXXX Gold contains about 100 calories. A full flavoured beer such as VB, Little Creatures Pale Ale or Carlton Draught contains about 150 calories.


"So I can just swap to low carb beer, and problem solved, right?"

A quick way to burn 100 calories is to do 40 jumping jacks, 30 crunches, 20 squats and 10 push ups.

All of a sudden having a few beers at night sounds exhausting!

When every calorie counts in kicking that Dad Bod to the curb, a few beers is definitely an easy way to fast track undo your hard work.

So what's the answer?

If you love your beer, switch to a low carb beer and try to reduce your intake. Whiskey and other spirits also contain significantly less calories than beer and wine, and there's nothing more "Dad" than a glass of whiskey!

However, no alcohol is necessarily good for weight loss, and the reality is quite the opposite. Remember, the less booze the better, but if you must indulge every now and then, stay accountable!




4: While We're Talking About Drinking, Drink More Water!

Your body is 60% water, and it is vital to replace fluid that is lost continually throughout the day.


The benefits of being well hydrated throughout the day are well founded. Adequate intake of water energises muscles, rejuvenates the skin and improves organ function, particularly your kidneys and bowels.

While drinking more water alone won't help you shed inches off your waistline, the increased wellbeing from being adequately hydrated throughout the day helps make exercise much easier. Plus, if you've been a bit of a couch potato as of late, you're definitely going to work up a sweat, and you'll want to replace all those fluids lost.

On the upside, there's no calories in water!

Switching soft drinks, fruit juices, or any other caloric beverages for non caloric beverages such as water and black coffee can have a drastic influence on your daily calorie intake. If you're the kind of Dad who likes a can of Coke or two and won't hesitate to grab a milkshake here and there, opt for water instead and you'll notice a difference before you know it!


Related: 11 Arnold Approved Lifting Hacks


5: Strength + Cardio = Weight Loss

Here's the good news, the secret to weight loss isn't just cardio exercise.


Resistance training burns calories throughout the day, by increasing your body's resting metabolic rate. By focusing on compound movements (exercises that use more than just one muscle group), you'll increase your efficiency in burning calories and building up strength.

This means that once the fat begins to drop off, you'll have a foundation of lean muscle mass underneath, which will create a much more appealing physique.

Remember, Rome wasn't built in a day, so take it slow and ease into it!  Work towards a couple of jogs or extended power walks a couple of times a week as well as a couple of resistance sessions and you'll be good to go.

And don't forget to stay active throughout the day! Take the stairs, stay on your feet, and keep your body working to burn extra calories without even trying.



asn body transformation



6: And Finally, You've Got To Stress Less

The body is hardwired to put on weight when it feels stressed. Don't waste all your hard work by stressing out over the little things, take some time to look after yourself mentally, as well as physically.


Not only will you enjoy a better relationship with your family, you'll feel better and look better too. There are a tonne of ways to reduce stress, and going for a walk is simple, effective and has a secondary benefit of burning extra calories too!

If you haven't tried it already, give meditation a go. There are plenty of apps you can try, otherwise if you're feeling daring and are up for a challenge, try a Hatha Flow Yoga Class.

Increased cortisol production will hamper your fat loss efforts pretty quickly, so if you're feeling under the pump when you get home from work, go for a steady walk and focus on breathing in and out, rather than reaching for a beer as a quick escape.









asn body transformation


221 thoughts on “6 Quick Tips To Help You Lose Your Dad Bod”

  • I have observed that car insurance companies know the autos which are at risk from accidents and other risks. In addition they know what sort of cars are prone to higher risk and the higher risk they've already the higher a premium charge. Understanding the basic basics involving car insurance will allow you to choose the right form of insurance policy that could take care of your family needs in case you happen to be involved in an accident. Appreciate your sharing your ideas for your blog.

  • I appreciate, cause I found just what I was looking for. You have ended my 4 day long hunt! God Bless you man. Have a nice day. Bye

  • Enjoyed studying this, very good stuff, regards.

  • I am not real good with English but I get hold this very leisurely to translate.

  • I’ve been exploring for a little bit for any high-quality articles or blog posts on this kind of area . Exploring in Yahoo I at last stumbled upon this site. Reading this information So i am happy to convey that I've a very good uncanny feeling I discovered just what I needed. I most certainly will make certain to do not forget this web site and give it a look on a constant basis.

  • Some genuinely marvellous work on behalf of the owner of this internet site, utterly outstanding subject material.

  • Excellent read, I just passed this onto a colleague who was doing some research on that. And he actually bought me lunch as I found it for him smile Thus let me rephrase that: Thank you for lunch!

  • What i do not realize is if truth be told how you're no longer actually a lot more neatly-appreciated than you might be now. You're so intelligent. You already know thus considerably in the case of this matter, produced me in my opinion believe it from so many numerous angles. Its like men and women don't seem to be fascinated until it is one thing to accomplish with Lady gaga! Your individual stuffs nice. At all times care for it up!

  • Loving the information on this web site, you have done great job on the content.

  • I am glad to be a visitor of this everlasting web blog, appreciate it for this rare info!

  • I have recently started a website, the information you offer on this web site has helped me greatly. Thanks for all of your time & work.

  • Hi there, just became aware of your blog through Google, and found that it is really informative. I am going to watch out for brussels. I will be grateful if you continue this in future. Lots of people will be benefited from your writing. Cheers!

  • Hello would you mind stating which blog platform you're using? I'm going to start my own blog in the near future but I'm having a tough time choosing between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design seems different then most blogs and I'm looking for something Apologies for getting off-topic but I had to ask!

  • 4 serve of exercise within the morning - till this moment the matter of your get older throughout exercise yet remains a good exposure to air in the course of the perpetrators of fitness. as a outcome of the majority think practically AN exercise within the morning was the simplest in comparison past exercise within the afternoon or at nighttime, however some square discharge duty trip out it's vanguard to exercise at any time throughout the day or to the lead evening also as a consequences of the activity of an individual's body at the epoch provides several benefits exceeding for health.

  • Hi There! We are searching for some people that might be interested in from working their home on a full-time basis. If you want to earn $200 a day, and you don't mind writing some short opinions up, this is the perfect opportunity for you! Simply click the link here NOW!

  • Hi There! We are searching for experienced people that are interested in from working their home on a full-time basis. If you want to earn $200 a day, and you don't mind creating some short opinions up, this is the perfect opportunity for you! Simply click the link here NOW!

  • *Nice post. I learn something more challenging on different blogs everyday. It will always be stimulating to read content from other writers and practice a little something from their store. I?d prefer to use some with the content on my blog whether you don?t mind. Natually I?ll give you a link on your web blog. Thanks for sharing.

  • you're truly a excellent webmaster. The site loading speed is incredible. It seems that you're doing any distinctive trick. In addition, The contents are masterwork. you've performed a magnificent task in this matter!

  • Valuable information. Lucky me I found your web site by accident, and I am shocked why this accident didn't happened earlier! I bookmarked it.

  • What I have usually told persons is that while looking for a good online electronics retail store, there are a few components that you have to take into consideration. First and foremost, you need to make sure to choose a reputable and also reliable retail store that has gotten great assessments and classification from other people and market sector professionals. This will make sure that you are getting through with a well-known store that can offer good assistance and support to the patrons. Thanks for sharing your thinking on this blog site.

  • F*ckin’ amazing things here. I’m very glad to see your article. Thanks a lot and i am looking forward to contact you. Will you please drop me a e-mail?

  • I needed to thank you for this excellent read!! I definitely enjoyed every little bit of it. I have you book marked to look at new stuff you post

  • Hi There! We are looking for some people that might be interested in from working their home on a part-time basis. If you want to earn $100 a day, and you don't mind developing some short opinions up, this is the perfect opportunity for you! Simply click the link here NOW!

  • Hi There! We are searching for experienced people that might be interested in from working their home on a part-time basis. If you want to earn $500 a day, and you don't mind writing some short opinions up, this might be perfect opportunity for you! Simply click the link here NOW!

  • My brother suggested I might like this blog. He used to be entirely right.
    This post truly made my day. You cann't consider just
    how a lot time I had spent for this information! Thank you!

  • What's up, all is going well here and ofcourse every one is sharing information, that's truly good, keep up

  • Currently it sounds like Movable Type is the top blogging platform out there right now.
    (from what I've read) Is that what you're using on your blog?

  • With havin so much articles do you come across any problems of plagorism or copyright violation? My blog provides extensive completely unique content I've either created myself or outsourced however it seems a variety of it is popping it throughout the web without my permission. Have you any idea any
    ways to aid stop content from being stolen? I'd certainly appreciate it.

  • Hi I am so thrilled I found your website, I really found
    you by mistake, while I was looking on Aol for something else, Regardless I am here
    now and would just like to say thanks a lot for a fantastic post and a all round interesting blog (I
    also love the theme/design), I dont have time to read through it all at the minute but I have bookmarked
    it and also added your RSS feeds, so when I have time
    I will be back to read a lot more, Please do keep up the great work.

  • Hi, I really do think your online site could very well be having
    internet browser compatibility issues. Whenever I check out your blog in Safari, it appears
    fine however when opening in Internet Explorer, it's got some
    overlapping issues. I merely wished to give you a quick heads up!
    Besides that, excellent website!

  • Aw, this was an extremely nice post. Taking the time and actual effort to produce a very good article but what can I say I
    procrastinate a whole lot and never manage to get nearly anything done.

  • You can certainly watch your expertise within the article you
    write. The planet hopes for a lot more passionate writers like you who aren't afraid to state the way that they believe.

    Always follow your heart.

  • Awesome blog! Can be your theme tailor made or did you download
    it from somewhere? A design like yours with just a few simple tweeks would
    actually make my blog shine. Please let me know where
    you got your design. Appreciate it

  • That is very attention-grabbing, You are an excessively skilled
    blogger. I have joined your feed and look forward to in the hunt for extra of your great post.
    Additionally, I have shared your web site in my social networks

  • Today, I went to the beachfront with my children. I found
    a sea shell and gave it to my 4 year old daughter
    and said "You can hear the ocean if you put this to your ear." She placed the shell to
    her ear and screamed. There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is entirely off topic but
    I had to tell someone!

  • With havin a great deal content and articles have you ever come upon any problems of plagorism or copyright infringement?
    My blog has many unique content I've either created myself or outsourced
    but it appears to be a variety of it is popping it up all over the web without my authorization. Do
    you know any techniques to aid reduce content from being ripped off?
    I'd truly appreciate it.

  • Hey! I know this really is kinda off topic
    however i was wondering which blog platform have you been using just for this site?
    I'm getting tired of Wordpress because I've had issues with hackers and I'm taking a look at alternatives for an additional platform.
    I would be awesome when you could point me in the direction of a great platform.

  • Hi, after reading this awesome paragraph i am too delighted to share my know-how here with colleagues.

  • Good site you have here.. It's hard to find excellent writing like
    yours nowadays. I truly appreciate individuals as if you!
    Be cautious!!

  • Peculiar article, totally what I wanted to find.

  • Quality content may be the secret to interest the people to
    head to see the site, that's what this web site is providing.

  • If you are planning for finest contents like me, only visit this
    website daily because it provides quality contents,

  • Hello would you mind stating which blog platform you're using? I'm planning to start my own blog soon but I'm having a hard time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I'm looking for something completely unique. P.S My apologies for being off-topic but I had to ask!

  • To start with I want to say fantastic blog! I needed a quick question that I'd like to ask should you not mind.
    I used to be curious to understand how you will center
    yourself and clear your mind ahead of writing.
    We have had a difficult time clearing my mind in obtaining my thoughts out.
    I do get pleasure from writing nevertheless it just looks
    like the 1st 10 to 15 minutes are generally lost simply just figuring out how to begin. Any suggestions
    or hints? Thanks a lot!

  • Aw, this was an exceptionally nice post. Finding the time and actual effort to
    make a superb article but what can I say I put things off a lot and
    don't manage to get anything done.

  • I always utilized to read component of writing in news papers the good news is while i am an end user of net therefore from
    now I am using net for articles or reviews, due to web.

  • I delight in, lead to I found exactly what I was taking a look for.
    You have ended my four day long hunt! God Bless you man. Have a great day.

  • Attractive component of content. I just stumbled upon your blog and in accession capital to say that
    I get actually loved account your weblog posts. Anyway I'll be subscribing
    to your augment or even I success you access consistently fast.

  • Remarkable! Its truly amazing article, I have got much clear idea regarding from this article.

  • Thanks for the auspicious writeup. It in reality was a leisure account it.
    Look complex to far brought agreeable from you! By the way,
    how could we keep up a correspondence?

Sign up for the ASN newsletter