How To Lose Your Dadbod

1. Intermittent Fasting

Create an eating window of 8-10hrs. This allows your body to:

• reduce inflammation

• get a break from constant digesting

• start burning your fat stores for energy

The easiest way to start is by skipping breakfast.

2. Don't drink your calories

Chewing your food gives your body time to signal when you've had enough.

But drinking sugary drinks increases your insulin resistance and drinking alcohol (especially beer) will lead to an increase of fat storage around your waist.

3. Stay hydrated

Often you misinterpret cravings for hunger. Instead of going for that snack, drink water.

Being properly hydrated also helps you think clearer, flush out toxins and regulate your hunger response better.

4. Focus on resistance training

When you introduce regular weight training into your schedule, you will trade fat for muscle, which burns more calories.

Giving you a more toned look and helping you burn fat at the same time.

Plus muscles protect your joints from injuries.

5. Eat a high-protein diet

Foods high in protein will fill you up for longer, help you build muscle and help stabilise your insulin resistance.

Also, protein requires more calories to be digested (compared to fat and carbs) helping you get toned quicker.

6. Maintain a caloric deficit

If you want to lose weight, it doesn't matter what diet you follow. The only real metric helping you ditch your dadbod is:

→fewer calories in than you burn

Invest in a good calorie tracker app to measure your meals.

7. Manage your testosterone levels

High testosterone is key for men to help burn fat, have more energy and build muscle.

Focus on reducing your stress levels, get more sun exposure, lift heavy and get enough sleep:

8. Fix your sleep

Most adults need 7.5hrs sleep. Yet 90% get less than that.

When your body lacks sleep, it will feel under constant attack, leading to higher cortisol levels and more body fat build-up.

Start with regular evening bedtimes and no phone use before bed.

9. Understand visceral fat

There are two types of fat: subcutaneous fat is your beer belly.

Visceral fat is deposited around your organs and often leads to heart disease, strokes and diabetes.

Follow the above steps to reduce visceral fat and live longer.

10. Connect with your Why

A fit dad is a better dad.

You will be able to run around with your kids, play with them until they're tired and set an example for them to live a healthy life.

Your kids are your biggest motivators to get fit.