How Long Does it Take to Get Rid of Dad Bod?

How Long Does it Take to Get Rid of The Dad Bod?

Dad Bod is the kind of body shape you get when you’re not really out of shape but also not in top form. It’s like the middle ground, and it usually comes with a bit more belly. This sort of body isn’t about being unfit; sometimes, it’s just age or life getting in the way. It’s common, especially if you’ve got kids and a job that keeps you busy.

You’re not the young gym-goer anymore, you’re the guy who’s got responsibilities and maybe less time for the gym.

There’s no quick fix for turning back the clock on your body, but it’s definitely doable. How fast? Well, that’s gonna depend on a bunch of stuff, how often you’re working out, what you’re eating, and your starting point.

You didn’t get that Dad Bod overnight, so you won’t lose it overnight either. We’re talking about a commitment here a proper diet, regular exercise, maybe even a lifestyle change.

So when you ask, How long to get rid of the Dad Bod? you should understand it’s not a sprint. it’s more like a marathon. If you’re serious, you should expect to see results within a few months. But it’s a small price to pay for feeling better, looking better, and maybe even keeping up with the kids again.

What is Dad Bod?

Dad Bod is a term used to describe a specific body shape in men, particularly those who don’t have gym-sculpted figures. A midsection and maybe some extra weight around the belly. This body type is neither athletic nor severely out of shape, falling somewhere in between. While some folks find it attractive, implying a certain casual comfort with oneself, it’s important for you to recognize it could signal a need for healthier lifestyle choices.

From a health standpoint, a Dad Bod might hint at things like skipped gym sessions or a diet that could use improvement. If you’re sporting a Dad Bod, it might be time to evaluate what you eat and how often you exercise.

A balanced diet and regular physical activity can go a long way, not only in improving your appearance but also your overall health.

What Causes Dad Bod?

Diet Choices

You might not notice, but the small bites and extra calories here and there pile up. Your choices in food can either make or break your physique.

Fast food, sugary drinks, and high-calorie snacks are easy to grab but hard on your health. They contribute to weight gain and specifically to the extra belly fat that characterizes a Dad Bod.

For a change, try replacing sodas with water and picking whole foods over processed ones. You won’t see changes overnight, but over time, these choices matter.

Make a list before shopping so you’re less likely to add unhealthy items to your cart. The less junk food you have at home, the less likely you are to indulge.

Lack of Exercise

Many people find it hard to fit exercise into their schedules, but physical activity is crucial. Missing out on exercise doesn’t just make you less fit; it significantly contributes to that extra cushion around your midsection. If your muscles don’t work, they can’t help you burn calories.

So, it’s time to become friends with the gym or at least some form of exercise. Even a 30-minute walk each day can make a difference. It doesn’t have to be too intense; the key is to make it consistent. Aim for a mix of cardio and strength training to improve muscle tone and burn calories more efficiently.

Work-Life Balance

If you spend most of your day sitting at a desk job, that sedentary lifestyle contributes to your Dad Bod. You may find it hard to manage time for a workout after long working hours, and so the cycle continues.

Start by adding small movements throughout your day. Take a break to walk around the office or stretch a bit. If possible, go for a quick walk during lunch breaks. A tired mind does not have to mean a tired body. You can still fit in some exercise after work, it’s all about planning your day better.

Age Factor

As you get older, your metabolism isn’t what it used to be. During your teens or early 20s, you might have gotten away with eating anything and not gaining a pound. But age catches up, and now it’s easier to gain weight and harder to lose it.

You can’t change your age, but you can adapt your lifestyle. Maybe it’s time to cut back on certain foods and add more vegetables and lean protein to your diet. Combine this with a consistent exercise routine, and you’ll be on your way to shedding that Dad Bod.

Lifestyle Choices

Beers, late-night snacks, and social events with food can sabotage your fitness goals. These lifestyle choices add extra calories without you even realizing it. You might think, “It’s just one beer,” but over time, it adds up.

How to Get Rid of Dad Bod

You might have heard a lot about Dad Bod, but the time has come to face it head-on. No more ignoring it or joking it off. We’re talking about taking concrete steps to get your body back to its fitter, healthier self. And why not? You deserve to feel good in your own skin, not just for looks but for your overall well-being.

Dietary Changes

The first thing you need is a better relationship with your kitchen. You see, the secret to a good body starts with what you put on your plate.

Say goodbye to processed foods, high sugar snacks, and greasy fast foods. These are your enemies in the battle against Dad Bod.

Start with a well-balanced diet. Introduce more veggies, lean meat, and fruits. Trust us, you will feel a difference.

Fiber and protein will make you feel full, meaning you won’t feel the need to snack on unhealthy stuff. Portion control is also key. You don’t have to starve, just eat smart.

Consistent Workouts

It’s easy to say you’re too busy or too tired for a workout. But those are excuses that your Dad Bod loves. Cut the slack and aim for at least 150 minutes of moderate exercise a week. It doesn’t have to be all at once. You can break it down: 30 minutes a day for five days a week.

Cardio is good, but don’t ignore weight training. It helps build muscle, and more muscle means your body burns more calories even when you’re not exercising. Choose a routine that fits your lifestyle but keeps you active. Stick with it; consistency is the name of the game here.

Sleep Well

Don’t underestimate the power of a good night’s sleep. Poor sleep messes with your hormones and can lead to weight gain. You also feel tired and are less likely to exercise, creating a vicious cycle. Aim for 7-8 hours of quality sleep per night to help your body recover and to keep your hormones in check.


Stress plays a bigger role in Dad Bod than you might think. High stress levels lead to emotional eating, and the comfort foods you reach for are often high in fat and sugar. Practicing mindfulness can help you become more aware of your eating habits and your body.

You might want to try techniques like deep breathing or even short daily meditations to lower stress. This doesn’t mean you have to become a monk, but a few minutes of calm can make a big difference in how you feel and how you eat.

Medical Consultation

Before diving into any new fitness routine or diet, it’s smart to consult a healthcare provider. Get a full check-up to rule out any medical issues that might be contributing to your Dad Bod. This is especially important if you have chronic conditions or you’re on medication.

How Long Does it Take to Get Rid of The Dad Bod?

So, you’re tired of the extra baggage and you’re asking, How long to kick this Dad Bod to the curb? Well, there’s no one-size-fits-all answer, but let’s give you some straight talk.

Safe weight loss is about 1-2 pounds per week. So, if you have 20 extra pounds, you’re looking at about 10 to 20 weeks if all goes well. But that’s just weight. If you’re talking about toning muscle, that’s a different story.

Muscle building takes time and can sometimes make you gain weight before you start looking toned.

Factors Affecting the Time

  • Age: Let’s be real, the younger you are, the easier it is to bounce back. But if you’re in your 40s or above, it might take a bit more time.
  • Starting Point: Your current weight and shape also determine how quickly you’ll see results. The more there is to lose, the longer it’ll take.
  • Consistency: This one’s crucial. If you’re skipping workouts or having cheat days often, you’re just prolonging the journey.

The End

it’s all about the long game. Quick fixes don’t last; a lifestyle overhaul does. Make the choice, stick with it, and see the transformation happen. No more Dad Bod, just a healthier, happier you. Keep going, you’re closer than you think.