How to avoid getting a “Dad Bod”
When you have kids, it's the best day of your life. You have this new little being (or beings in my case) that you helped create and you fall in love immediately. You are happy to sacrifice your sleep, having a social life, and the cleanliness of your clothes. But should you sacrifice your health?
Getting a dad-bod is not an absolution when you become a parent. Sure, you now have way less time to go to the gym, run, go to men’s league soccer, and cook healthy meals. In fact, right after the baby is born people will bring you cookies, cakes, heaps of lasagna and other foods that make you feel good, but not look good. Here are some ideas to help:
If you noticed that you put on some weight during your wife’s pregnancy and then during the first few months with baby, that's ok and normal. The key is not accepting it as the new normal; and starting to change your behaviors and mindset when things mellow out. You owe it to the baby to be healthy.
2. Make time for yourself
When the baby arrives you might feel compelled to be extremely selfless with your time and neglect your own needs. You will burn out. Ask your family to help out so that you can get out of the house to go to the gym or whatever you need to to burn some calories.
3. Be active at home
If you can't get out of the house, try to be active at home. If you have 30, 20, or even 10 minutes you can still do some exercise. Check out this At Home Workout for inspiration.
4. Keep a food journal
Food Journals are an effective way to be aware of how much crap you are eating. Do this: write down everything you eat for a few days, a week if you can. You will start to notice all the areas you can improve. You can make it easy by downloading an app like Lose It, or My Fitness Pal, and logging your food and activities that way. For tips on what is healthy to eat, go to: https://www.choosemyplate.gov/
5. Set an achievable fitness/health goal!
If you have a fitness or health goal that is realistic and attainable, that will really help keep you on track. Some examples of fitness goals are:
Whatever helps you stay motivated, keeps your diet in check, and keeps you exercising even with the sleep deprivation is a good thing.
If you need help losing weight, check out my blog on How To Lose Weight.
Certified Personal Trainer and Movement Training Specialist
River Valley Club