How to Lose the Dad Bod: A Realistic Plan

You used to play five-a-side twice a week. Now your main exercise is carrying a scooter home from the park and your belt has moved a notch. Plenty of dads I train in Archway say the same thing: “I didn’t notice it happening, then one day I caught myself in a shop window.” If you’re wondering how to lose the dad bod, this is a no-nonsense plan that fits around work, kids and broken sleep.

I won’t promise you a number on the scales or a six-pack by summer. Everybody’s body responds differently. What I can give you is the approach I’ve used with dads for over 10 years, built on habits you can actually keep.

Why the dad bod happens

It’s rarely one thing. It’s usually a stack of small changes after kids arrive:

• Less sport and fewer workouts, because there’s no time
• Less sleep and more stress
• Finishing the kids’ leftovers, then eating your own dinner
• More takeaways and a couple of beers to unwind most nights
• More time sitting: in the car, at the desk, on the sofa after bedtime

The NHS explains energy balance simply on its understanding calories page: if you regularly eat and drink more than you use, your body stores the extra as fat; if you take in less than you use, it draws on stored fat. As a rough guide, it says an average man needs around 2,500kcal a day, though that varies with age, size and activity.

If you have any health conditions, take regular medication or haven’t exercised in years, have a chat with your GP before you start.

How to lose the dad bod: the 4-part plan

1. Lift weights twice a week

Strength training is the backbone. It helps you build and keep muscle while you work on body fat, and it makes you stronger for all the lifting, carrying and piggybacks. The NHS guidelines recommend strength work on at least 2 days a week, covering all the major muscles.

Keep it simple: a squat, a hinge (like a kettlebell deadlift), a push (push-ups or presses), a pull (rows) and a carry. Three sets of 8 to 12 reps, adding a little weight or a rep each week. My post on the best workout for dads lays out a full session.

2. Walk more than you think you need to

The NHS recommends 150 minutes of moderate activity a week, and brisk walking counts. Walk the school run, take calls on foot, do a lap of the park with the kids at the weekend. Lots of small walks add up and are easy to recover from, even when you’re short on sleep.

3. Fix the “hidden” eating

Most dads don’t need a strict diet. They need to notice the extras. Try these for two weeks:

• Scrape the kids’ leftovers into the bin, not your mouth. My post on how to stop eating the kids’ leftovers has more on this.
• Build each meal around protein and add vegetables, then the carbs.
• Cut back on drinks. The NHS advises not regularly drinking more than 14 units of alcohol a week and having several drink-free days.
• Have a plan for the evening. Most dad bod damage happens between 8pm and midnight.

4. Guard your sleep

When you’re short on sleep you tend to be hungrier and less motivated to move. You can’t fix every night when you have young kids, but you can stop scrolling until midnight. Set a regular bedtime and stick to it most nights.

Track progress without obsessing over the scales

Scale weight jumps around day to day. Use a mix of measures:

• How your clothes fit
• Your waist measurement. The NHS suggests trying to keep your waist size to less than half your height.
• How much you can lift, and how many push-ups you can do
• How you feel playing with the kids

What a realistic week looks like

• Two strength sessions of about 45 minutes
• A 20 to 30-minute walk on most days
• One active weekend outing with the family: Hampstead Heath, the Parkland Walk, a bike ride
• Three or four drink-free evenings

It’s not glamorous. It works because you can keep doing it when work is busy and the kids are ill.

Where a small-group bootcamp fits

The hardest part for most dads isn’t knowing what to do, it’s turning up consistently. SYP Bootcamp gives you a fixed slot, 45 minutes of coached strength and conditioning, and a small group of up to 10 other parents who’ll notice if you skip. It’s indoors in Archway, £15 a class, and you don’t need to be fit to start.

See this week’s class times on the SYP Bootcamp booking page.

FAQs

How long does it take to lose a dad bod?

It varies a lot from person to person. Most dads notice they feel fitter and stronger within a few weeks of consistent training. Visible body changes usually take longer, so focus on habits rather than a deadline.

Is cardio or weights better for losing the dad bod?

Both help. Strength training builds and keeps muscle, while walking and cardio add to your daily activity. The NHS recommends doing both each week.

Can I lose the dad bod without going to the gym?

Yes. Bodyweight exercises, a couple of kettlebells and lots of walking can take you a long way. A class or coach mainly helps with consistency and technique.

Start this week

Pick one strength session and three walks for the next seven days. If you’d like a coach and a group to do it with, book my £15 class or WhatsApp me on 07301 512215. For dads who want a fully structured plan, the 12-week body transformation programme at SYP Fitness is the next step up.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.