If you’re a Dad, chances are you’ve looked in the mirror at some point and thought, “Where the hell did that come from?” The belly’s a bit softer, the energy’s a bit lower, and workouts feel like a thing of the past. Welcome to the world of the dad bod. But more importantly, welcome to the start of your comeback. It’s time.
Learning how to get rid of the dad bod isn’t about chasing six-pack abs or training like a pro athlete. It’s about reclaiming your energy, building confidence, and becoming a healthier, stronger version of yourself. Not just for you, but for your kids too.
The best part? You don’t need a gym membership, a perfect routine, or hours of free time. I’ve done it myself, and I help other dads do the same, with real-life routines that fit around work, fatherhood and responsibilities.
💡 What Is a Dad Bod — and Why It Happens So Easily
The “dad bod” isn’t just a meme — it’s what happens when life gets busy and your focus shifts to providing, protecting, and parenting.
You go from training regularly and eating half-decent to smashing your kids’ leftover chicken nuggets at 9 pm and falling asleep on the sofa. Sleep? What’s that? Meal prep? Lol. Add in stress, broken routines, and limited time, and it’s no wonder your fitness takes a hit.
The good news?
You can turn it around — without sacrificing your time with your kids.
🔑 The 3-Step Strategy to Ditch the Dad Bod
🏋️ 1. Keep Your Workouts Short, Simple and Savage
You don’t need 90-minute gym sessions to see results. As a dad, time is tight — so the key is efficient home workouts that push intensity in a short burst.
Here’s a sample home workout for busy dads (no equipment needed):
20-Minute Dad Bod Burner:
- Squats – 3 sets of Max Reps
- Push-ups – 3 sets of Max Reps
- Mountain climbers – 3 rounds of 30 seconds
- Crunches – 3 sets of 20 Reps
- Rest 30 seconds between exercises
- Complete each exercise once, then move onto the next one like a circuit
You can do this three times a week, choosing three nights after the kids have gone to bed, or whenever you have spare time.
The great thing about this 20-minute Dad bod burner is that you can track your progress so easily.
“My max was 5 press-ups last time? Ok, today I will aim for 6” and so on.
🍗 2. Eat Like a Dad Who Cares About Energy (Not Just Convenience)
You’re probably not smashing junk all day, but little things add up: finishing your kid’s chips, skipping breakfast, grabbing convenience food because you’re knackered.
To lose weight as a dad, you need food that gives energy, not just temporary relief.
Quick tips:
- Prep easy grab-and-go meals (chicken wraps, overnight oats, fruit + Greek yoghurt)
- Cut liquid calories — swap fizzy drinks for water or no-sugar squash
- Don’t skip meals: it leads to bingeing later
- Involve your kids in cooking — they’ll learn, and you’ll stay on track
This isn’t a “diet” — it’s a dad-friendly fuel plan.
🧠 3. Make Fitness Fit Around Your Life, Not Instead of It
One of the biggest mindset shifts is this: stop trying to fit your life around fitness. Instead, fit fitness into the pockets of time you already have.
- Playing with your kids? Drop into squats or push-ups while they play.
- Got 20 minutes between dinner and bedtime routine? Hit a circuit.
- Lunchtime walk with the buggy? Get your steps in.
The more flexible and forgiving your plan is, the more likely you’ll stick to it — and that’s what gets results.
👊 What You Really Gain From Getting Rid of the Dad Bod
This isn’t just about aesthetics. Losing the dad bod isn’t about looking like a Men’s Health cover — it’s about:
- Feeling proud when you take your top off
- Having energy to run around with your kids
- Being a role model for your sons and daughters
- Avoiding health issues that stop you from being present long-term
It’s about becoming the man you want your kids to look up to.
🔁 Real Talk: You Don’t Need to Be Perfect — Just Consistent
Every dad messes up. You’ll miss workouts. You’ll eat a biscuit (or 5). You’ll crash out on the sofa instead of doing your circuit.
That’s normal.
What matters is that you keep showing up. Keep chipping away. Progress over perfection.
I won’t sit here typing and lie to you. If you want results, if you really want to lose weight you need to be consistent with whatever method you choose.
Of course, more time training will help you lose weight faster. Of course, eating healthy all the time will help you lose weight faster. But we are being real people, in real life. You can not expect changes overnight. Consistency is the key.
📩 Want Help Starting Your Own Comeback?
If you’re ready to take that first step but want a plan that’s actually built for your lifestyle — not a 25-year-old influencer with zero responsibilities then this programmes is for you – Dad Bod To Fit Dad – 12 Week Transformation
Let’s get you strong again — for you, and for them.