You’re 30-something, you look down and suddenly it hits you: you have a dad bod belly. 😳
“But I used to be in good shape! How on earth did this happen?!” you whisper, hoping your wife hasn’t heard you.
Although she already knows. So do your kids, friends, and your co-workers. Everyone knows you have a belly.
The truth is that your belly didn’t just arrive overnight.
You ate too much, drank too much and didn’t move enough over several years, and it just… kinda happened. 🤷♂️
Fortunately, there is a way to get rid of your dad bod belly – and that’s what we explore in this article!
- What is a dad bod belly?
- The main dangers of a big belly
- Why you can’t target your dad bod belly
- How to actually lose the dad bod belly
- The final word
What is a dad bod belly?
A dad bod belly is the finishing touch to the dad bod, which is something I focused on in my original article on how to get rid of the dad bod.
Shapeless torso, thin arms and a pair of moobs often define the dad bod, with the protruding belly the icing on the cake.
Whether it’s a big ol’ barrel of a beer belly or a slightly protruding gut, it’s not a good look.
Strangely, a lot of men wear their dad bod stomach with pride. But when you look under the hood, there really is nothing to be proud of.
The main dangers of a big belly
Forgetting the aesthetic issues of a big beer belly for a moment, let’s look at why a dad bod belly is dangerous.
Even if the rest of you looks quite normal, having a big belly indicates that you are carrying a large amount of visceral fat.
Unlike subcutaneous fat (which sits just under your skin), visceral fat surrounds your vital organs. This kind of active fat increases inflammation and risk of serious health issues like heart disease, type 2 diabetes, and certain cancers. Not ideal.
Meanwhile, having a big belly at the front can lead to problems at the back.
This is because the extra poundage you carry on your belly can drag you forward, alter your posture, and place excess strain on your spine and lower back.
Chronic back and joint pain follow. Again, not ideal.
Why you can’t target your dad bod belly
The good news is that you can get rid of your dad bod belly.
However, you can’t simply target fat loss from your belly – so-called ‘spot reduction’ is a myth.
Your body stores fat where it likes – you don’t have a say in this. It’s partly determined by your age and hormones, but men tend to store their excess fat in their midsection.
(Women tend to store fat across their body, if you were wondering).
So, the ‘secret’ to losing belly fat is that you have to reduce your overall body fat percentage, which means losing fat across your entire body. It comes as a package deal.
That doesn’t mean you need to aim for six-pack abs, but a flatter midsection is achievable with consistent effort.
In short, lose fat throughout your body, and the belly will shrink along with it.
How to actually lose the dad bod belly
I’ll come right out and say it: you need to make some changes.
The good news is that you don’t have perform endless crunches or sit-ups.
But you have to do something.
Fortunately, there are things you can do right now to help:
🚶♂️➡️ #1 – First, start walking more each day. We have loads of walking articles on Planet Health, but I suggest starting with this one on counteracting the sedentarism epidemic.
🥦 #2 – Start eating more wholefoods, which are higher in nutrients but lower in calories. Wholefoods including vegetables, wholegrains, beans, fruits and lean protein will satisfy without overloading you with calories. This article outlines the benefits of eating more whole foods.
🏋️♂️ #3 – Start strength training. This will help you build muscle, which is more metabolically active, helping you burn more calories while at rest. Additionally, it will give you shape for when you lose fat. I suggest looking up Stronglifts 5×5, or start reading more on Mike Mentzer’s philosophy.
🗓️ #4 – Do this all consistently! Eating more wholefoods, lifting weights and walking more are all perfect and will help you lose your dad bod belly. But… you need to do this consistently. If you don’t, then you don’t stand much of a chance of making that belly pop.
The final word
Losing your dad bod belly is very possible, but – as if I need to remind you – you cannot simply target your belly.
Instead you have to reduce your overall body fat percentage. This can be done by moving more (walking, strength training) and eating more sensibly (wholefoods).
There’s more you can do to speed up the process, but this is a good start!
Planet Health 