Do you have a “Dad Bod” that you’d like to get rid of? If so, you’re not alone. 

Many men struggle with the challenge of achieving their ideal body shape, and for many dads this can be especially difficult. 

Fortunately, there are some simple steps that can help you take control of your physical health and start to eliminate those unwanted ‘Dad Bod’ pounds.

What Is A Dad Bod?

A “Dad Bod” is used to describe the average guy with an expanded waistline and a decline in energy levels. Dad bods have a visible round belly often called a “beer belly.” While it’s typically thought to affect mostly middle-aged men, it actually plagues grown men of all ages. 

While the Dad Bod can be attractive to some women, it is not necessarily healthy and should not be mistaken for an ideal level of fitness. Belly fat, the main characteristic of the dad bod,  can potentially lead to health risks over time.

If you’re a man with a dad bod, you can change. 

Here are 5 steps you can do right now to get rid of your Dad Bod.

5 Steps To Eliminate Your Dad Bod

Taking a few steps to boost your energy, improve your nutrition, up your fitness level and lower your stress levels can help you shed the excess weight on your belly. 

With that being said, let’s go over the best tips we recommend.

1. Try a DHEA Supplement

DHEA supplement is a natural dietary supplement made from dehydroepiandrosterone, or DHEA. It is a hormone produced by the adrenal glands and it plays an important role in regulating many of the body’s processes including metabolism, immunity and cognitive function. 

As we age, our bodies produce less of this hormone, leading to decreased energy levels and feelings of fatigue. Taking a DHEA supplement can help you replenish the lost hormones and improve overall health.

There are several benefits associated with taking a DHEA supplement regularly; it has been shown to reduce stress levels as well as improve mental clarity and focus while also boosting physical performance by improving muscle strength and endurance. 

One supplement we recommend is Sheer Strength’s DHEA Supplement.

dhea supplement for men dhea 100mg

2. Weight Training

Lifting weights can help you achieve your fitness goals and get rid of the dad bod physique. 

Weight training has many benefits. It helps build muscle size and strength while improving posture, balance, coordination, and overall health. Plus it increases metabolism which helps burn fat faster resulting in weight loss, even around the abdomen. 

Weight training also increases bone density making it easier to avoid injury when performing everyday activities. Finally, it gives an outlet of stress relief by releasing endorphins that make you feel great after a workout session! 

Now is the perfect time for you to start lifting weights so you can look and feel your best.

3. Diet Changes

Making changes to your diet can help reduce belly fat and improve overall health. 

It should come as no surprise that empty carbs are the foundation of a dad bod because they help increase belly fat. Eating healthy carbohydrates like whole grains can help keep you feeling full longer without packing on extra calories.

In addition, include nutrient-rich foods that are low in calories and saturated fats, such as lean proteins, fruits and vegetables, while avoiding processed foods high in added sugars or unhealthy fats. 

4. Mindset

Making a few key mindset changes can be the key to seeing real results. Achieving your desired physique takes commitment and dedication, but sometimes an adjustment in attitude is all it takes to begin seeing progress. 

The most important change you must make is understanding that achieving a toned midsection isn’t just about physical effort, it’s also about mental effort. It starts with believing in yourself and believing you are capable of the goal you want to achieve. 

You must stay motivated and determined throughout the process, even when feeling discouraged or frustrated by slow progress. Having patience and self-confidence will allow you to keep pushing forward towards your goals without letting negative emotions stop you from getting there.

5. Reduce the Alcohol

An easy way to cut back on empty carbs is to stop drinking them.

Limit your alcohol intake. After all, there’s a reason it is called a beer belly. Each beer you drink just adds on extra calories. A regular beer packs on 150 calories and craft beers can have up to 350 calories! 

You don’t need to give up alcohol entirely. Instead, drink only one when you decide to relax with a beer. Moderation is the key.


In conclusion,changing your dad bod can be an achievable goal. With dedication and consistency to a healthy diet and exercise routine, it is possible to make positive changes that will improve your physical appearance and overall health. 

While the task may seem daunting at first, it is worth the effort as the benefits are great. It is important to remember that progress may not happen quickly, so it is essential to stay disciplined in order to reach your goals.

Dr. K

Dr. K

January 19, 2023