Life has a way of getting busier and busier. Job, wife, kids — there just doesn’t seem to be any you-time. And when there is, who wants to bust their butt at the gym? Slowly but surely, you start to develop what’s lovingly referred to as “dad bod.” It has other names, as well — belly fat, beer gut, love handles, and so on. Gone are the days of a toned stomach with washboard abs.
At this point, many men give up. They accept that they’re not as young as they once were, so why try to fight it? But you can overcome it! If you’re looking to return to your pre-dad bod days, there are a few things you can try. Not only will they help you feel better, but getting rid of excess belly fat can lead to a longer, healthier life.
Here are our top five tips for saying bye-bye to dad bod.
1. HIIT It!
We all know exercise is essential to get rid of dad bod. But who has the time? That’s where HIIT comes in. High-intensity interval training (HIIT) may be one of the fastest, most effective ways to shed belly fat. Instead of focusing on simply weight lifting or aerobic workouts, HIIT involves intense bursts of high-energy exercise followed by short recovery periods. As your heart rate builds, you burn more fat and calories in a shorter amount of time. Plus, it has many advantages, as it:
- Increases your metabolism
- Improves cholesterol profile and insulin sensitivity
- Can be done in 30 minutes or less a day
- Requires no equipment
2. Eat Right, But Don’t Starve Yourself
Most people think diet involves deprivation. However, starving yourself is a bad idea, nutritionally. You need food to lose your dad bod. It gives you energy and allows you to maintain muscle mass. If you deprive yourself of food, your body will start burning muscle, not fat. You need proteins, veggies, fruit, carbs, and even the right kind of fats.
Where most of us make mistakes is by eating too many processed foods or carbs. Most meals are over-loaded with carbs, like bread, pasta, and potatoes. Replace these with healthier carbs like brown rice, whole grains, and quinoa. Other tips for eating healthy include:
- Consuming more protein
- Cutting your alcohol consumption
- Snacking on healthy foodsmore so you’re not as hungry at mealtime
3. Drink More Water
Though we take that faucet in our kitchen for granted, water is one of the most important keys to weight loss. Everything your body does relies on water, including your metabolism. Not only that but if you’re dehydrated you’ll burn two percent fewer calories. That may not sound like a lot, but over time it can account for several pounds of weight you could have lost if you drank more water.
4. Develop a Better Sleep Routine
Even though the best shows are on late at night, that extra hour of sleep can make all the difference in the world. Not only will it keep you away from the temptation of late-night snacking, but research shows those who sleep more can lose weight faster and burn calories more efficiently. So, get some shut eye!
5. Lose Those Last Stubborn Pounds With SculpSure
Even if you’re leading a more active lifestyle and eating right, you may find there are a few fat pockets that just won’t go away. SculpSure can help with that. This fat-removal treatment uses laser technology to burn fat cells in problematic areas. The non-invasive procedure takes about 30 minutes per session, and patients can go about their day after the appointment with no downtime. After as few as six weeks, you’ll see results as your body flushes out the dead fat cells. Each session can eliminate up to 24 percent of your fat cells.
Get Rid of Your Dad Bod in as Little as 12 Weeks
If you’re ready to kick dad bod to the curb, it’s time to visit Dr. Joy Liu at Healthy Living Primary Care. We offer free consultations so you can discuss your weight loss goals and learn more about SculpSure. We’d love to be a part of a happier and healthier you. Contact us today.
