4 Rules For Overcoming Dad-Bod

So here it is; coming towards the end of 2018. Another year gone, and quite possibly, another belt loop larger. When we aren’t careful or watching what we are doing, the waistline on things can just creep up and get larger and larger, especially as we creep up to middle age. As men, our metabolism decreases, we are generally less active as we lead busier lives through work and family commitments, and we do also start to produce less testosterone. So it can be something that happens pretty naturally is we don’t do anything about it. It can suck, but doesn’t have to.

As a dad, you don’t have to feel lacking in energy all of the time, or having to get large clothes to feel comfortable. It just takes some changes and time doing things differently to have the impact that you want to have. If you want to get more lean, improve your fitness, your health, and just all round improve your dad bod, then making some changes is going the be the way to go. Here are some of the rule to follow, to help you fight against dad bod.

Train with Weights

One of the best ways to train, burn fat, and get lean is to train with weights. You need to overload your muscles and make them do more in order to see change. This can also help your body to produce more testosterone, which you get less of as you age, and it can also help you to increase the density of your bones. If you want to get physically stronger and more lean, training with weights is one of the number one ways to do it.

Weight training for three to four days at a time is probably going to show the best results for most men. But something is going to be better than nothing, so think about what is going to work best for you and your body, as well as the commitments that you have. Just make sure you have a plan for your workouts, though. If you just go in, don’t make a note of what you’re lifting or don’t choose the areas of your body to focus on, then it can be a bit of a challenge. Making sure that you are progressing is really key, and changing what you do each time can be a really good idea. When you have a plan, it helps you to be focused and then you can give it all your all and see the changes happening.

Cut Out The Junk

As a parent we can be so particular about what we give our children to eat, ensuring that they have healthy and well-balanced meals with only occasional treats. But there can be many of us that will then gorge on junk food as soon as the kids are in bed. In may because we feel exhausted and just want to have something that we think will give us a little energy. But whatever the reason, it isn’t going to be good for our health. Unhealthy calories can add up quickly, especially from something like soda where you barely notice that you are drinking them. And these small things can be the thing that can stop you from improving your health and your dad bod. So cut them out and just have them occasionally, not on a daily basis.

Find Your Motivation

When it comes to making changes in your life, in whatever form they come in, you have to have a reason to want to keep going. Otherwise, you are going to find it hard to keep going. Change does take time in order for habits to emerge. But if you don’t feel like you have the motivation to keep going, then you will just stop and not carry on. So have a think about your reasons for making these changes. Do you want to do it for your health so that you can enjoy life more, or how about for your fitness so you can find it easier to be running around after your kids?

Whatever your reason, it is a good idea to find a way to help you to stay on track. Yes, you’ll have the end goal that you’ve set yourself, but sometimes the day to day life can get in the way, so you need other things to help you. For exercise, for example, think about things that could help you there, like music and earbuds. You don’t have to spend a lot, as you can easily get some of the best wireless earbuds under $50 online, and then they could help you enjoy the exercise and workouts that you do a little more. A good playlist and a good pair of training shoes could be all that you need. So just find what works for you so that you are able to be consistent. Consistency is when the change happens.

Get Good Quality Sleep

Getting proper sleep and making sure that it is good quality sleep, is so important. Not only does it help your day go better as you have more energy, but it will also impact your mood and how well your body repairs. So if getting lean is your goal, only getting five or six hours sleep a night isn’t going to get you there. So don’t mess about on this on; plan your time so that you can get a good night’s sleep. And of course, being a parent can make it tough on those days where they are just not sleeping through the night. Which is why taking some steps to improve your sleep can really help. For example, are you using your phones or laptop right up until you go to sleep? The light from screens can have an impact and make it hard to switch off. So something as simple as switching off your phone at least an hour or so before going to bed can have a big impact and can help the sleep that you do get to be of a better quality. The same thing goes for cutting back on caffeine and sugar in those hours before bed.

This post is a collaborative effort by St. Louis Dad.


My name is Richie and I am a 35 year old father of two. My daughter is nine years old and my son is five. I am married to a beautiful woman named Destiny. She is the foundation of our family, and without her, none of this would be possible. During the day I work as a network security administrator for a local school district. At night I can be found illustrating books, working on websites, or creating music, but more than likely though I am spending time with my kids.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.