11 Better Ways to Get Rid of Your Dad Bod

By John Cruz

Last Updated:

For those of you who don’t want it, I want to show you how to get rid of your dad bod.

Dad bods aren’t as incredible as they sound but some people try to make it come about as if it were a good thing.

This just in, there is nothing remarkable about having a dad bod besides the name.

Actors embrace it and go through the same dad bod phase like everyday dads, but their fans eat it up and portray it as attractive.

It’s not.

Dad bods are bad all around, and there is nothing good that comes with the territory.

I had a dad bod, you probably have a dad bod, and so do many other fathers who thought they would be sexy forever.

However, that does not mean you need to keep it for the rest of your life.

So how do you get rid of your dad bod?

There are different ways to accomplish such a task, and I want to show you how you could do it.

It’s not easy to get rid of your dad bod if you aren’t aware of what surrounds it, but it can be that much easier if you understand where the source is

But first, let’s see what it even means.

What is a Dad Bod?

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The phrase or word “Dad Bod” has evolved, but it will always mean the same thing to other parents and me.

A dad bod is a body you inherit after having a baby, thanks to everything that comes with becoming a new parent.

The most significant difference between a regular old fat body is that the dad bod typically comes from a man who once used to be in shape.

This body includes pudge around your midsection, muscle loss, and the rest of your body looking pretty standard.

Guess what?

Dad Bod is an official word, as it was added to the Merriam-Webster Dictionary a week ago.

And if you want that definition, here it is.

a physique regarded as typical of an average father. Especially one that is slightly overweight and not extremely muscular

Merriam-Webster Dictionary

If you were to tell me the latter part of that definition, I would think they talked about a nerd, computer geek, or even a gamer.

Whether it be your first or 5th kid, the dad bod can come and go just like the people in your life that only know you when they need something.

The good news?

You don’t have to own one, and you can control its fluctuations and get rid of your dad bod completely.

How Do You Get a Dad Bod?

About dads, you usually get a dad bod when you have a baby.

Not you, of course, but your wife, baby mama, girlfriend, or whatever you want to call the mother of your child.

These days, everyone and their mothers can get a dad bod.

You become out of shape, as a parent or not, and suddenly you have a dad bod.

The phrase refers to any male out of shape, but the word “dad” relates to dads who have put on a little weight.

With that out of the way, let’s see how we can get rid of your dad bod so you can be the same attractive young man that your significant other first met.

How to Get Rid of Your Dad Bod

Health is of utmost importance as a parent, and that dad bod might be in, but you don’t want it.

You need to be healthy for you to carry out your daily tasks, function properly at your job, and most significantly, you need to be there for your kids.

That is why I want to show you how to get rid of your dad bod.

Forget about being lazy and accepting that you’re a dad; you have some work to do.

The dad bod is the start of a very unhealthy lifestyle, so you can fix the problem now or wait until it’s too late.

1. Don’t Accept the Dad Bod

Most dads do the worst thing they can do after becoming a parent.

They let themselves go.

It all starts with the dad bod, then you become lazy, look like crap, and then you develop all kinds of health issues.

That’s when things become complicated, and for some, it’s a little too late.

Once the daddy weight starts coming on, look in the mirror and do something about it.

Some wives will catch it before you do, so take that constructive criticism and use it to give you the energy to go on that 2-mile run.

2. Watch What You Eat


I don’t mean to look at your food and make sure it goes in your mouth completely.

I mean, you need to make sure the food going in your mouth are foods that are healthy and most likely come in the color green.

You can eat meats and all that are great but don’t overdo it.

Fried foods?

Cut back on them or risk more than just owning a dad bod.

Sodas and sweet drinks?

It will help if you cut down on those too.

3. Ease Your Way Back Into an Exercise Routine

Becoming a parent takes a lot of free time away from you, and it’s not a bad thing either.

It takes your time, and your investment is now going into that bundle of joy that you just made.

Times at the gym are now cut down or have completely disappeared, but this does not mean you should sit on your butt all day and forget about your health.

Your energy might be at an all-time low, but you need to dig deep and try to get it done.

For me, I had to wake up early in the morning while the baby was asleep.

I had to do this also to give me time to work on my online business.

You’re not going to knock out them pushups like you used to but get back into it slowly, and you should get rid of your dad bod in no time.

4. Think of Your Kids

Sometimes dads get a dad bod, and it never goes away.

Your health is and should be your primary concern and not how you look in the mirror.

Gaining weight will create all kinds of other problems, and guess who else will be affected?

It will affect your kid and your entire family.

You already don’t have time to do anything.

You indeed will not have time to make all kinds of unnecessary trips to the clinic, especially with this crazy dang Coronavirus.

So if you don’t care about yourself, think about your kids and who will be taking care of them.

5. Drink More Water

Water is amazing.

We need it to live, and it can break down rocks and metals and take your life.

Our bodies are not machines, but they sure do need the proper fluids.

There are all kinds of great-tasting beverages out there, but nothing will ever beat some good ole H2O.

If you catch yourself drinking too many soda pops and other extra sweet beverages, try to trade it out for some water.

6. Drink Less Alcohol (Especially Beer)

I love a nice beer after a long day of work, but often it becomes more than just one.

Once a week turns into five times a week, and soon enough, your dad bod will turn into more problems.

Having a couple of drinks is fine, but we all know when we drink a little too much.

Once you get that feeling, it’s time to cut back and consider an alternative of fun.

7. Do More With the Kids


There is no better way to get exercise than to do it with your kids.

Kick a soccer ball around, play catch, or play a little game of tag.

And don’t think that everything has to be done outdoors as childrens.com has some at-home exercises that you can do with the kids.

One thing me and my kids do that drains me is a game we call “keepy-uppy.”

This game involves a blown-up balloon, and I think you get what you will be doing.

Hit that balloon around without it hitting the floor for a couple of minutes, and you will see why this will give you an excellent workout.

8. Get on a Diet Plan


I’m not a fan of getting into a diet, but I also think it is necessary for some.

If you find yourself wanting to get rid of your dad bod, but it seems impossible, you might want to get on a diet.

There are many diet plans on the internet that you can get for free, so do a quick Google search and pick one.

They all can work, as long as you do your part.

So, if you want to get rid of your dad bod, a diet might need to be in your plans.

9. Portion Your Meals


This is huge, especially if you want to get rid of your dad bod.

You can get on a perfect diet and eat the right foods, but if you can’t control how much you eat, Houston, we might have a problem.

You need to control the amount of food you eat, as everyone has this most prominent problem.

Food tastes so good that they can’t stop eating until they’re beyond stuffed and feeling like they need to throw up.

Save yourself and the vomit and portion your meals instead.

10. Exercise Your Brain


There’s no stronger muscle in your body than the thing inside your head.

Your brain is a powerful thing, and if used correctly, you can accomplish a lot.

Don’t put it to use, and it can be the difference between losing your gut and adding more weight.

Do things that make your brain work.

Help your kids with their homework or read a book.

Don’t ever let your brain sit there and rot of you, my friend, will never get rid of your dad bod.

You can check out some brain exercises here if you want some ideas.

11. Maintenance


You can lose all the weight you want now, but if you forget about the fact that you weighed a million pounds, all that work would’ve been for nothing.

Once you get rid of your dad bod, you need to be conscious about what you do when it comes to your health.

Are you starting to overeat again?

Are you drinking more beer and not being mindful of your sugar intake?

All the things on this list must be remembered, or you will be stuck on a treadmill.

Only this time, you won’t be losing any weight.

Are Dad Bods Attractive?

Of course, not!

Like I mentioned earlier, women are very easily influenced, and they don’t even know it.

And, although “most” of them claim to think dad bods are more attractive than six-pack abs, you shouldn’t believe them.

As humans, we get bored of things, and that’s why we have so many different styles.

But what ends up happening?

These styles cycle back around, and all of a sudden, what wasn’t cool is now “in.”

That’s how it is with dad bods, and it’s not something you should try to force yourself to like just because others claim to like it.

These actors who are all sexy on the TV become just like the rest of us who don’t hit the gym daily.

How to Get Rid of Your Dad Bod Conclusion


Dad Bods are a thing, and they will happen to most of you who will eventually have children of your own.

They will creep up on you and hit you in the gut (no pun intended) without you even knowing.

So, be prepared and ready to combat the dad fat that comes with the dad lifestyle.

Your life will soon change, and all that selfishness will now be used on the tiny human you have created.

Unless, of course, you decide to be a deadbeat dad and not be a part of your child’s life.

Only then will you have the chance of avoiding the dad bod phase.

For you responsible dads, the dad bod will most likely come around, so be very prepared.

I hope this article helps you get rid of your dad bod, so your high school sweetheart can drool over you again.


About the author

With four humans of his own, John is our parenting expert. He loves being a dad, and when he's not trying to work on his golf game, you'll find him at his kid's soccer games or at the mall with his kids.

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