Becoming a dad is one of the most rewarding experiences of life. That isn't to say that Fatherhood is all peaches and cream. In addition to the increasing responsibility and demands on your time, most new dads lose their physique and gain weight around their bellies after having a baby. The Dad Bod Phenomenon (as I like to call it) is real. Don't let anyone tell you otherwise.
When you have kids, your family becomes the top-most priority. With all the new responsibilities and challenges that come with becoming a parent, there may not be enough time left over for you to take care of your health and fitness the way you may have before. But all is not lost, with a few minor tweaks to your lifestyle, you may just be able to reverse the Dad Bod and reclaim your old Buff Dude physique. Read on to find out how.
Make time to exercise
Let's face it, who has time to hit the gym when you're being kept up all night, and are a slave to the new burping, feeding and diaper changing routine that has taken over your life? The good news is that you don't really need a gym membership or fancy equipment to tone that tummy. The internet is a valuable resource for free workout plans that you can use. Make use of nap times to include some cardio and good ab workouts in your everyday routine, or go for a run with them in a jogging stroller. If your children are a little older, take them to the park and play with them. There are many ways to exercise with a baby, you just need to find the right one for you.
Watch those carbs
After a particularly difficult day of parenting, it may feel intensely satisfying to polish off an entire bag of chips, stuff your face with a jelly donut and crash on the sofa. Watch what you are putting in your body. Remind yourself that all this junk is going straight TO your belly and not just in it. No matter how tempted you are to polish off your child's leftovers, refrain. Kids meals are usually heavy on carbs and sugars and can wreak havoc on your body. Avoid munching on the kids snacks as well... and yes, I know those crackers are delicious, but if you want to go back to being the delicious snack you used to be (not of the food variety) cut out the carbs!
Limit the Booze and Beer
Once the bedtime shenanigans are done and your little brat angels are in bed, there is nothing like a cold one... or two... or three. Just remember that that spare tyre around your gut is called a beer belly for a reason. I'm not telling you to quit completely, but when the desire to have a "cold one" arises, have the one and stop there. Skipping the additional beer may finally allow you to stop having to suck in your belly every time you want to wriggle into your favourite old pair of jeans.
Stay Hydrated
As a parent there will always be days that are nothing short of manic, where between pick-ups and drop-ffs, doctor's appointments and ballet lessons, forgetting to drink water is almost forgivable right? Wrong! Dehydration can slow down your metabolism, making you gain weight. Always keep a bottle of water on hand and remind yourself to sip from it regularly throughout the day.
Get Restful Sleep
Restful sleep does not mean dozing off in front of the TV. When you are running low on sleep, your body craves all the junk food we've been trying to avoid. Get a minimum of 6-8 hours of sleep to keep the carb cravings at bay. In addition, avoid using your phone right before bed. The blue light emitted by your phone interferes with melatonin, or the sleep hormone. Inadequate melatonin production increases the risk of obesity and heart disease.
The transition to parenthood is an important developmental stage in men's lives and directly affects their health. While it may be a magical time, we must take into account that where so many things change, we must make conscious decisions for self-care. One of the best things you can give your children is a healthy happy you.
