Feel Like Yourself Again
Overcoming the Dad Bod
Don’t let the juggle lead to the jiggle. Kids. Work. Being a good partner. It’s a lot to handle. But, it’s possible to get and maintain a healthy body — while still enjoying life.
Dr. Justin Hoffman, ND, NMD 
According to the New York Post, the ‘Dad Bod’ took a viral front seat in 2015, “when a shirtless, love-handled, childless Leonardo DiCaprio was photographed by paparazzi romping on a beach with a supermodel.”
While the bounce-back struggle has become normalized for women, the discussion of a man’s jiggling belly remained all but taboo until recently. Trying to lose weight and stay in shape wasn’t part of the discussion, even though it's a very real struggle many men face — especially later in life.
As the years go by, it becomes harder and harder to fit into the pants of our 20s and 30s. Belt sizes and jackets have a tendency to expand. Not only can this be a difficult truth to swallow when you look in the mirror, but it can also make it hard to do the things you love, like:
- Run around with your kids.
- Play a game of Sunday morning pickup basketball at the park.
- Winery hop by bike in the Sonoma Valley.
Don’t just accept the new normal. It’s possible to kick that dad bod meme to the curb. Will you achieve a Will Smith dad body? Maybe not. But an attractive dad bod is certainly possible.
What is a Dad Bod?
According to the Cambridge Dictionary, a ‘Dad Bod’ is:
the body of a man who is slightly too fat and does not appear to do a lot of exercise
This circumstance could apply to anyone, whether they have kids or not. However, the term ‘dad bod’ is most frequently used to describe men in their late 40s and 50s who have developed a beer gut or love handles after having children.
Why is a Dad Bod So Common?
A 2019 research study published in Science Daily found that weight gain later in life isn’t about being lazy. The study concluded that “lipid turnover in the fat tissue decreases during aging and makes it easier to gain weight, even if we don't eat more or exercise less than before.”
So even those doing everything they did in their 20s and 30s are seeing a gradual increase on the scale. The addition of workplace stress and increased time commitments creates the perfect recipe for softening middle and flabby arms.
Staying in shape while still enjoying the finer things in life can be tough — especially since science fighting against us.
8 Ways to Ditch the Dad Bod
1. Low Testosterone Support
Hormones aren’t just a female thing. Everyone has them — men and women. They are your body’s chemical messengers. Hormones travel through your blood, telling your mussels and organs what to do.
Weight lifting and body weight resistance training are the best exercises for burning fat. And, they don't have to be a huge chest-pounding re-rack session. Even just some simple hand weights can be utilized in a variety of ways.
2. Lift Weights
No exercise burns fat more quickly than weight lifting. An enlightening study published May of 2021 in the Federation of American Societies for Experimental Biology Journal evaluated the internal response to weight training. The study found that after lifting weights, muscles create and release a genetic material that can flow to fat cells — jump-starting the fat burning process.
3. Eat a Paleo Vegan Diet
Popular wisdom is that you can’t run away or lift away a bad diet. And in this case, popular wisdom correct. The best place to shed excess pounds is in the kitchen.
High in healthy proteins and nutrient rich veggies, a paleo vegan lifestyle helps you reduce calorie heavy saturated fats and dangerous sugars. The combination is one of the quickest ways to jump start your weight loss journey and keep the pounds off for good.
4. Drink in Moderation
You don’t have to give up alcohol completely to lose weight. Having a cold one now and again isn’t going to pack on the pounds. It’s drinking beers every night.
While you’re jump starting your weight loss journey, you may consider foregoing libations to increase results. But over the long haul, it’s okay to imbibe. Just do so in moderation.
Water offers a wide range of benefits that can support not only weight loss, but your overall wellbeing.
5. Consume Lots of Water
While it’s believed that people commonly mistake thirst for hunger science hasn’t quite proven this. However, we have seen that when the body is deprived of anything, it’s less likely to make good decisions. Drinking plenty of water hand help you stay hydrated, improve brain function, help you lose weight.
6. Get a Full Night’s Sleep
Like water, sleep affects everything. Our mood. Our decision making. Our energy. In a 2017 study published in the European Journal of Clinical Nutrition, researchers found that those who got five hours of sleep or less consumed 385 more calories on average than those who got a full eight hours.
In general, you need to cut 500 calories a day to lose one pound a week. This becomes exponentially more difficult if you’re priming yourself to consume 385 more calories.
Make is a family affair. Rather than sit around watching TV, have a dance party. Or a scavenger hunt. Or a ruckus game of hide and seek. The key is to keep it fun and on the move.
7. Don’t Be a Couch Potato
A comfy couch is a luxurious thing, especially on Sundays. But getting up offers a myriad of benefits — not the least of which is calorie burn. For example, the average 5-foot 9-inch 40-year-old man burns 66% more calories when he’s standing verses when he’s sitting.
And in the quest to overcome a dad bod, every little bit counts.
8. Medically Supervised Weight Loss
It doesn’t matter how you slice it, losing weight isn’t easy. It’s a especially hard if you’re going it alone. Premier Integrative’s medically supervised weight loss program gives you the support and professional guidance you need to drop the pounds fast and keep them off.
Because wanting an attractive dad bod is nothing to be ashamed of. And, we’re here to help.
