Over the last few years, many guys found themselves rapidly gaining weight due to the impact that life during the pandemic had on their diet and physical activity.
This saw increases in the “dad bod,” a term which refers to the body of an average guy who doesn’t have a lean physique. He might instead have a paunch or visible beer belly, without being hugely overweight — just like the stereotypical father. It should be mentioned that a dad bod is not exclusive to men who are actually fathers.
Some characteristics of the dad bod, namely belly fat, could potentially lead to health risks down the line, so taking the initiative to get more active to improve your quality of life wouldn’t be a bad move.
How does one go about losing a dad bod? Below are a few tips:
Keep cooking simple
When you’re following a healthy diet and cooking at home, make sure your preparation methods are also healthy. Bake, grill, steam, or sauté foods rather than breading and deep-frying them. Cook with healthy fats, such as olive or canola oil instead of butter, and season with fresh or dried herbs, not salt.
Strength train
Strength training is a key part of any fitness plan, both for variety and to build calorie-burning muscle. You don’t have to lift weights or spend hours at the gym — you can tone your muscles at home or at the office just a few minutes at a time. Push-ups are great for working the chest, triceps, and shoulders and you can do them anywhere. Squats and lunges are also effective because they work multiple muscles and are easy to add to any fitness routine.
Cardio
Cardio exercises get your heart rate up and burn off calories. Running provides a great cardio workout. If you’re a beginner, start out slowly by alternating walking and running intervals. You can also burn calories throughout the day by taking a few simple steps, such as standing up more at work, taking the stairs instead of the elevator, and parking your car farther away from the office. Walk at a brisk pace whenever possible.
Stay motivated
As with diet, sticking with the same fitness plan day in and day out can lose its appeal over time. Taking up a new exercise activity or even a new sport can ramp up your enthusiasm. Always wanted to play golf? Reward your exercise dedication with a few lessons and walk the course to burn calories. Want a relaxing exercise option? Try yoga, which, in conjunction with meditation, also helps with stress. It’s a win-win.
