To lose a dad bod, lift three times a week, walk every day, eat protein at each meal and cut the liquid calories. That's about 80 percent of it. The other 20 percent is sleep and not quitting in week three.
Pick a short workout and start with the first rule: show up.
Step 1: Train three times a week
Short and steady beats long and rare. Aim for 15 to 20 minutes using squats, hinges, pushes and pulls. Belltower Cycle and Hinge Drumbeat are good kettlebell choices in the app. No kit? Try Bodyweight Assembly Line.
Step 2: Walk daily
Walking burns calories without stressing your recovery. Start with 20 minutes and build toward 8,000 steps if you can. It also helps at your desk job. Read lose weight with a desk job.
Step 3: Eat protein
Protein keeps you full and protects muscle while you lose fat. Put some at every meal. See how much protein to lose fat.
Step 4: Fix the liquids
Beer, juice, soda and sweet coffee quietly add hundreds of calories. Cut them on weekdays first. Don't give up the weekend. Just plan it. Our cheat meals and weight loss post explains how.
Step 5: Sleep
Short sleep makes you hungrier and slower. Aim for seven hours or more.
Where does a dad bod hold fat?
Mostly the belly. You can't spot reduce it, but you can shrink it with a steady calorie deficit and strength work. Read how to lose belly fat in a month for what is realistic.
How long does it take?
About 8 to 12 weeks to see a clear change if you stay consistent. You will feel better in two. Read how long it takes a man to get in shape.
What if the scale stalls?
It will. Check your waist, photos and strength before you panic. If the scale really hasn't moved for a month, adjust food slightly. See weight loss plateau.
Do you need to give up beer?
No. You need to count it. A couple of pints is a few hundred calories, so keep them to planned moments.
What does a typical day look like?
Coffee and eggs for breakfast, a walk at lunch, a 15-minute workout in the evening, a protein-heavy dinner with vegetables and a closed kitchen after. That's it. No tracking app is required, though one can help for a couple of weeks while you learn portions. The aim is a day you can repeat, because repeating is what changes a body.
What about the mental side?
Dad bod shame is useless. Treat this as a project with a clear plan, not a verdict on your character. Tell your partner or a friend what you're doing, since people who share a goal tend to stick to it.
FAQs
Can I lose a dad bod without a gym?
Yes. See dad bod workout plan at home.
Is it hormones?
Age changes metabolism a little, but less than most men fear. Read does metabolism slow down after 30.
Should I do crunches?
They won't spot reduce belly fat. Do squats, carries and planks instead.
The bottom line
Lift, walk, eat protein and fix the liquids. Pick a short workout and start your first week. If you're pulled toward the lean look, read dad bod to fit.
Want the food side in more detail? Read dad bod diet: what to eat.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- dad bod
- fat loss