How to avoid a ‘dad bod ‘
It doesn’t matter if it is your first child, your second, or even your tenth, it will be difficult to achieve your fitness and health goals as you used to.
What if we told you that your health doesn’t have be compromised in order to bring a new baby into the world?
We have helped hundreds new dads achieve a cover model physique.
The first thing that comes to your mind is probably “I don’t want to do anything”.
Think about this… Can you price an extra day, a week, a month, or even an entire year spent with your kids? Can you afford to ignore your health?
Here’s how to make a decision that doesn’t have to be ‘either/or’. You can achieve Herculean levels of health with a few smart changes, even if your child is crying for the 50th time in a night.
The dangers of a ‘dad bod ‘
You are fit and healthy. Your bench press is pretty good (even if you partner doesn’t really care). Then a baby is born.
Massive inconvenience, right?
Of course, we’re just joking. Nothing can prepare you for sleepless nights, constant nappy changing and the need for food.
It’s a familiar story: extra goop on the love handles, bags under the eyelids – all part of being a new father.
These changes can be disastrous for your health.
1. Can’t recall the last time you had a good sleep
It may seem as if a few extra hours of sleep are not much. As a new dad, you will know how false that statement is.
56% of fathers who have just had a child report that they are prone to negative health behaviors in the first 12 months. The majority of these can be attributed by a lack sleep [1].
If your goal is to lose weight, then this could have disastrous effects.
Researchers have found that even a sleep loss of two hours per day can reduce the amount of fat you burn and increase muscle loss. It gets worse if you don’t sleep six hours per night [2].
2. Stress management… What is stress management?
You are now responsible for everything that this new helpless creature needs. It’s safe to say your needs are now at the bottom of the list.
One in ten new fathers will experience depression following the birth of their child. 70% report that their stress levels increase exponentially within the first 12 months.
Stress can have a devastating effect on your health, if it is not managed.
Chronic stress can lead to everything from heart problems, diabetes and even accelerated aging. Chronic stress plays a significant role in almost all major depression disorders [3].
3. More weight gain with less gym time
It may not be a good idea to go to the gym whenever the baby is in need of a change. There’s no denying the detrimental health effects of a reduced physical activity.
In a study of young adults (638), new fathers were found to lose an average of 5 hours of physical activity each week [4].
This is not a small difference. This increases the risk of heart disease and mental illness [5].
4. Your children could be at risk of poor health if you don’t take action.
Your children are impacted by how you take care of yourself.
In many families, fathers are the ones who lead the physical activity and encourage their children to be active during leisure time. Children with an overweight father are 14 times more likely to be obese by the time they reach their teens. This is true even if their mother is healthy.
Your baby’s health depends on you now that you are a role-model!
When you are juggling many plates, it can seem like this decline is inevitable. You may even wonder how you will stop it.
A few quick adjustments can make a huge difference. We’ll show you how.
You and your family can turn the tide in your health
When a child is born, it’s natural for your priorities to change. You don’t have to completely give up either.
Here are some tips to improve your health and that of your family if you find yourself in a rut.
1. Join a fitness club or gym
New dads may experience loneliness. The days of drinking a pint in the pub are long gone, and it’s hard not to feel left out if you see a friend at the bar on his Insta story.
Don’t wallow in your misery.
Many new fathers are like you and crave social time. Joining a fitness or gym community can be a great way for you to meet new people and lose weight.
Even if it’s just an hour of 5-a-side or a spin class on Monday nights, one hour of exercise per week can have a huge impact on your mental health [7].
Bring the workout to your home if you don’t have time to go to the gym. With minimal equipment, you can perform a challenging and highly effective workout at home.
A healthier, happier you will make a better dad.
2. Keep your nutrition simple
Knackered? Not bothered? Take-out sounds good, right?
We can understand your desire. We understand the urge.
The consumption of processed food is linked to an increased risk of obesity, high body mass index, and metabolic syndrome, a group of conditions that increases your chances of developing heart disease, stroke and type 2 diabetic [8].
This does not mean you must become a Michelin starred chef. You and your mum will not perform well if they aren’t properly fueled.
- Stock up on high-quality protein foods like rotisserie or pre-cooked chicken, salmon or yoghurts with high levels of protein so you and your mum are always well-fed.
- Prepare your veggies in bulk and freeze them. This will reduce the time you spend preparing meals.
- Make extra portions of every meal and freeze them for later.
- You can create energy-boosting snacks for you and your mum by weighing out berries and nuts into food bags. Also, squeezable yogurt pouches make a convenient option for on-the-go.
- Keep extras in your freezer in case of last-minute emergencies.
3. To ‘unwind,’ you can stop drinking alcohol after bedtime.
Sadly, the only one who is currently hitting the bottle nightly should be a baby.
Alcohol consumption is among the most common negative health behaviors reported by men after the birth of their child. Alcohol consumption can be a way for men to relax and cope with the stress of transitioning to parenthood.
Cracking open a few cans to relieve stress may seem like a good idea, but it will backfire. Alcohol can disrupt sleep, lower testosterone levels and inhibit muscle growth. Overall, this is not the best combination to look and feel your best.
You’ll be better equipped to deal with the sleep deprivation and work demands, as well as nappy changing, and support a tired mother.
4. While mum is napping, keep active with your baby
You’re going to be exhausted after spending so much time with a tiny human. As tired as you may be, your mum will probably feel it more.
Walking outside with your baby is a great way to boost your mental health and get some extra steps in. Walking outside is not only good for your mental health, but it also helps baby settle into a sleep cycle more quickly. This means you can both get better rest sooner.
5. Sleep quality is a priority
It’s unlikely that you’re both getting the seven-hour sleep recommended at this time.
You may not have much control over your sleep quality, but you can still improve it. You can improve the quality of your sleep by investing in blackout shades or eye masks. White noise such as rain sounds or waves can also be used to enhance the experience.
While it may seem tempting to live on coffee, this will not make you feel refreshed over time. Caffeine’s half-life is five hours. If you want to sleep better, avoid caffeine in the hours leading up to bedtime.
Take-home message
With a new baby comes less time for sleep, eating and training… this can quickly become a slippery slope. You’re a few kilos overweight, haven’t exercised in months, and your favorite meal is take-out.
It doesn’t have to be this way.
It may seem that being a healthy dad and doing well at work are two goals that cannot be achieved simultaneously, but the decisions you make today will have an impact on your health and the health of your family. Let’s be honest, you want to make the most of every moment, minute, and hour you spend with your family.
We hope we’ve shown that simple doesn’t mean complicated. You can give your baby and yourself the best possible start with some pre-planning.