Beat the Dad Bod

"Dad bod" is a term that has become part of the American lexicon after this essay went viral back in 2015.  It describes the dad bod as quote "a nice balance between a beer gut and working out. The dad bod says, 'I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza at a time."  While it is great to have fun, we recommend exercising more that just occasionally (and avoiding excessive pizza and alcohol consumption!).  So pulverize the paunch and liquidate the love handles by following these tips for a healthier body.

Utilize HIIT

High intensity interval training (HIIT) is an interdisciplinary form of exercise that combines aspects of weight training, military style exercises, gymnastics, track and Olympic style lifting. It is a great full body workout that burns a lot of calories and revs up your metabolism.  This is because the intensity and variations of the workouts provides both strength and cardio benefits.  You can do HIIT on your own or in a class setting.  Stick with it and that dad bod will be history. Click here to see an example of an HIIT workout.  

More protein and veggies, less garbage

Simple carbohydrates, processed foods, and sugar not only cause weight gain, they have a ton of negative side effects on your short and long term health. Soda, hamburger buns, potato chips and ice cream all go hand in hand with summer, but they don't help you maintain a healthy weight.  Along with the bevy of side effects that come with obesity, foods with lots of carbs and sugar also can lead to fatigue, bloating, blood sugar spikes and constipation.  Keep yourself satiated with dark leafy greens as well as healthy sources of protein such as white meat chicken, lean beef, egg whites and soy beans.  These foodsprovide your muscles the nutrients they need to recover from exercising while decreasing your waist size.  Click here for some great recipes.  

Stay active with your kids

Many say the time consumed by parental duties is what causes weight gain, but you can still stay in shape even as a dad.  There are plenty of fun activities you can do to keep you and your kids moving.  Some of these include:

  • Hiking
  • Paintball
  • Indoor/outdoor rock climbing
  • Bike riding
  • Swimming
  • Laser tag
  • Fitness classes


Cut back on booze

It is hard to find a barbecue that doesn't have a cooler full of beer, but you are better off sticking with water most of the time.  While it is nice to crack open a cold one at a party, the gluten and alcohol in beer are not helping your waistline or your overall health.  Gluten causes issues with nutrient breakdown which lead to bloating, constipation and abdominal pain.  Alcohol is a toxin that has a many negative side effects on the body including dehydration and liver damage. Lowered inhibitions caused by alcohol also lead many people to consume unhealthy food they otherwise wouldn't have.  While an occasional drink can be part of a good time, be sure not to overdo it for the sake of your health.

These are some of the ways you can combat the dad bod, but if you want to learn more you can set up an appointment with an SCNM naturopathic physician today by clicking here.