×

Dad bod or father figure?

When you’re younger, it’s much easier to make time for the gym or find ways to incorporate physical activity into your day. Plus, your metabolism tends to be on your side to help take care of eating junk food or those late-night food binges. Unfortunately, eventually the on-the-go lifestyle of college is in the past and softball, volleyball and kickball teams give ways to toddlers, diapers and early bedtimes. Enter – what society now refers to as the dad bod or father figure.

Why it’s not always a bad thing, here are a few pieces of advice so you can keep up with the kids, no matter what your age.

What is the Dad Bod?

In their teens and 20s, men are usually more physically active, but after those first two decades, exercise habits seem to slow down or when men start having families.

It’s common for men to gain weight in their 30s until they are about 55. Then we tend to see men between 55 and 65 having stable weight again. After 65, many men experience weight loss due to loss of muscle mass.

Three other main causes lead to the dad bod:

• Slowing metabolism

• Decline of muscle mass

• Poor eating habits

One of the good things about realizing you have a dad bod, is admitting your body habits are not ideal for long-term health. When men have families, we tend to shift our priorities to long-term thinking. Some men will realize that unless they change their body shape, they might have a difficult time enjoying their child’s activities, retirement, or even grandchildren.

It’s a very decent and loving thing to give up personal time you may have spent on exercise to instead spend it with your family. But, at some point, there is a cost.

When Does the Dad Bod Go Too Far?

The two biggest risks of having an increased body mass index (BMI), are heart disease and diabetes.

Increased abdominal weight is a sign of type 2 diabetes. That extra fat can also penetrate into the liver and cause a fatty liver disease, which can inhibit its function.

If you have a dad bod, talk to your doctor. A few minor changes can go a long way. Your doctor will consider your lifestyle, medications and health history before making recommendations.

However, four things that I commonly suggest:

• Eat smaller portions. Attempt to stop eating when you are approximately 80 percent full. Consider speaking with a dietitian if you need increased support or close monitoring of your caloric intake.

• Eat quality food. Attempt to fill up on plant foods as they tend to be nutrient dense, but typically have a lower calorie count. Limit processed foods and added sugars in the diet. As a general rule, I recommend shopping for most food at the perimeter of the grocery store.

• Avoid over-the-counter supplements. Don’t turn to supplements for an easy fix. Supplements are not evaluated by the Federal Drug Administration (FDA) for safety and long-term side effects. Sometimes liver damage can occur from over-the-counter supplements, especially testosterone or “fat burners.”

• Get moving. You should be getting at least 150 minutes of moderate intensity exercise per week. If you don’t currently exercise, start slowly and increase as tolerated. For example, you could make an initial goal of exercising for 10-15 minutes once or twice per week, and gradually increase. It often can be difficult to set aside time for exercise when you have a family. Try to make the most of it by combining exercise with family time. For example, I will often take my children with me on runs, hikes, swims and trips to the gym. They tend to enjoy it, and you are setting a great example for them.

Dad to dads, and guy to guys – if you haven’t had a check-up for a while, don’t let this month slip away without making an appointment. And, if something doesn’t feel right, get it checked-out – don’t wait!

Dr. Joe Larson practices at UnityPoint Health Family Medicine — Kenyon Road

Newsletter

Today's breaking news and more in your inbox

I'm interested in (please check all that apply)
Are you a paying subscriber to the newspaper? *

Starting at $4.62/week.

Subscribe Today