How to Get Rid of Dad Bod: 6 Belly-Flattening Tips

At first, the viral sensation of “Dad Bod” looks like the best thing to happen to men since the launch of ESPN. Six-pack abs and rapid weight loss are suddenly out and six packs (of beer) and ribs (smothered in BBQ sauce) are in! Goodbye, Hugh Jackman, hello Jack Black!

But what at first looks like a Get Out of Jail Free card is, in reality, a trap. While we love that men are feeling good about their bodies, the abdominal fat that comes with a dad bod isn’t just something you hang over the top of your swimsuit. Belly fat is a hormonally active fat that invades your internal organs and substantially increases your risk of heart disease, diabetes, and cancer, which is why you should start reading up on how to get rid of dad bod.

And the more visceral fat you have, the more likely it’s sabotaging your muscles as well. A study published in the Journal of Applied Physiology showed that the hormonally active molecules released from visceral fat actually degrade muscle quality—which, again, leads to more fat.

So, while everyone else is enjoying this fat fest, you should use this time to make sure your body is never described as a Dad Bod. Here are the top ways for how to get rid of dad bod so you can rock a mad bod—and flatten your belly for good. And to get your stomach supertight, don’t miss these foods that melt love handles!

1. Exercise in Intervals

 

It’s easy to see why many fall into the Dad Bod trap, thinking traditional weightlifting or steady cardio is enough. But to really burn fat and boost your metabolism, interval training is key. Studies published in the International Journal of Obesity show that interval workouts can enhance your cholesterol profile and insulin sensitivity. Try joining a HIIT class or converting your favorite cardio routine—whether it’s running, biking, or walking—into an interval workout with bursts of high intensity followed by periods of rest.

Eating breakfast jump-starts your metabolism and keeps your energy high all day. And the heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, those who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years.

Those who ate zero to 11 percent of their calories in the morning gained nearly three times as much. Your best choice: Eggs. High in metabolism-boosting protein, they’re also the best dietary source of choline, a B vitamin that helps prevent the accumulation of belly fat.

3. opt for Chili

Chili isn’t just a comfort food; it’s also a fantastic way to combat the Dad Bod. The combination of protein and fiber in chili—thanks to beans—can help with weight management. According to a study in the American Journal of Clinical Nutrition, eating beans regularly can lead to weight loss despite consuming more calories. Beans’ fiber content helps boost your metabolism and keep you feeling full longer.

4. Get Your Vitamin D

Vitamin D is crucial for maintaining muscle mass and a healthy metabolism. Yet, many people fall short of their daily requirements. A daily vitamin D supplement can be beneficial, especially if you’re not getting enough from dietary sources like salmon, fortified milk, or eggs. Ensuring adequate vitamin D intake supports overall metabolic health.

Another word for Dad Bod: metabolic syndrome. Metabolic syndrome is the dangerous slowing of the metabolism that results in wasting muscle and a bulging belly. But the answer to rebooting your burn may be, literally, on tap. All of your body’s chemical reactions, including your metabolism, depend on water.

Researchers at the University of Utah monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four. The scientists reported that you may burn 2 percent fewer calories if you’re dehydrated. That may not sound like a lot, but a moderately active man will burn between 1700 and 2000 calories a day. A 2 percent drop means—which means between 34 and 50 calories a day, which means somewhere between 3.5 and 5 pounds per year.

Eat This, Not That! Tip: Drink green tea, Its metabolism-boosting compounds, called catechins, increase metabolism and speed the liver’s capacity for turning fat into energy.

It’s been a good run with Dave, but now it’s time to start getting to bed earlier. A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less had more visceral fat. If you do nothing else differently, just getting an extra half hour of shuteye will make all the difference.