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6 Tips To Lose The Dad Bod

6 Tips To Lose The Dad Bod

Decided you want to lose the 'Dad Bod' but not sure where to start? Here's some tips that you can try to implement into your busy lifestyle, to drop that body fat. Before reading this blog it is important to note that cannot spot fat loss as everyone's body is different when it comes to where you lose fat first. If you follow these tips you will gradually start to lose belly fat.

Increase Daily Steps 

Arguably the easiest way to start dropping the pounds is to simply walk more per day. If you aim for a minimum of 10,000 steps per day, this is one way to burn more calories than you are doing currently with just one slight lifestyle change. Maybe you can do this by bringing the dog for an extra walk or by walking to walk. Once doing 10,000 steps a day becomes an easy task why not up it or implement another form of cardio to your routine. Another easy way to increase your daily step count without it feeling like a chore is by taking your children for a day out even if it is just to the park, this is a way of staying active.

Reduce Daily Calories

The amount of calories that you are consuming per day is going to be the main factor for weight gain and weight loss. Think of what you are eating in your current diet and then think what you can cut out or replace with healthy alternatives. For example if you like something sweet at lunch time try and start to eat fruit or even a protein bar as a healthy alternative. After doing this alongside regular exercise you are likely to see the scales going down however at some point you will plateau. This when you can start to track the amount of calories that you are eating, this can be done with many apps such as Myfitnesspal. If you are tracking your food and consistently eating 2500 calories a day but not losing weight then it is time to up the energy output by doing more exercise or simply lower your daily calories by 200-300.

High Volume Low Calorie Foods

Relating to the point above by eating foods that are higher in volume but low calorie, you will see that your daily calorie intake will reduce. Vegetables are a great way to increase the size of your meals without adding many calories. Other foods like couscous are a great alternative to your current carb sources as not only are they a high volume, low calorie option, they are also easy to make.

Stay Hydrated 

Are you drinking enough? By simply drinking more water you can kill cravings throughout the day and your overall physical performance can increase. We all know by now how important it is to stay hydrated therefore let's try to stay on top of this. 

Utilise Supplements

Using supplements is a great way to help you stay on track and speed up your progress. If you struggle to keep your protein intake high, protein bars and protein powders are a great way to get hits of protein throughout the day and in-between meals. Try the Warrior Crunch Bars if you want a delicious high protein snack or Warrior Whey if you want an easy to drink shake. 

Workout Routine

If you are looking to get into the gym more as a way to get rid of the Dad Bod, it is better to have a set routine. If you currently don't go to the gym, try by starting with 3 full body sessions using weights. Once you have done this for a few weeks you can then start to increase the intensity and the frequency that you are going. For example if you wanted to go 4 times a week you could do upper body, lower body, rest, repeat. Keep an eye out for more blogs on how you can structure your training. Alongside wright training in the gym you can implement a form of cardio whether this be walking, like we spoke about before, or a short run on the treadmill.

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Posted 13 Jun 2023