Top 7 Weight Loss Tips for Busy Dads

weight loss tips for dads

You’re a busy dad, and you’re always on the go with taking care of the kids, running errands and working.

On top of all that, you want to lose weight, which seems nearly impossible to do. However, we’ve put together a list of seven amazing weight loss tips for busy dads.

They include:

1. Go To The Gym Whenever Possible

a dad does dumbbell curls to get stronger and lose weight

The first tip we have for busy dads who want to lose weight is to go to the gym whenever possible. This might seem difficult, but it really isn’t. The moment you get any kind of free time, head to the gym.

Look, you don’t have to stay at the gym for an hour or two. Get to the gym, do an intense workout for about 20 minutes and then be on your way. That’s all it takes to lose weight.,

Not only will you lose weight, but you’ll gain some muscle. Furthermore, working out is good for the mind, and if you’re a busy dad, then no doubt you experience stress on a regular basis. The bottom line is it’s time to head to the gym whenever possible, even if it’s for 10-20 minutes.

2. Do Body Squats Throughout The Day

a dad does squats

That’s right squat throughout the day. Even if you can only do it 2-3 times throughout your day, doing some squats is better than doing no squats.

We’re not saying you have to bring a barbell and weight plates around with you because we’re talking about body-weight squats.

First thing in the morning. do 2-3 sets back to back and do as many reps of body squats as you can. In the afternoon, do the same thing, and then once more in the evening. Do this 4-5 days per week and eventually the pounds will start to melt off.

Squats are the king of leg exercises and can help you burn fat like crazy.

3. Use the Right Supplements

supplements can help with weight loss

Use supplements, but don’t be lazy and think supplements are magic pills that will help you lose weight without doing nothing.

Supplements are formulated to aid in weight loss, which means you still have to put in effort. The good news is the best supplements will help you lose weight quickly, but you have to take quality supplements.

Before buying supplements, research and compare brands’ products. Also, consider taking a protein shake and a fat burner. Make sure whatever supplement you buy is natural and doesn’t contain artificial or harmful ingredients because you don’t want to suffer nasty side effects.

4. Plan Your Meals

some of my favorite nutrisystem foods

Take one day out of the week to prepare your dinners and lunches. If you aren’t currently doing this, there’s a good chance you are eating junk for lunch and eating whatever you can find for dinner.

You might even being going out to dinner and ordering unhealthy stuff, and that needs to stop.

Make dinner meals such as soups, boiled veggies or chicken and then freeze them in bags. The same goes for lunches, or you can pack nuts, seeds and other light items and place them in sandwich bags for your lunch.

Sure, it may take a bit of preparation time to do this, but it will be worth it in the long-run. Just think about how much weight you could end up losing.

If you’re not sure how to make your own healthy meals for weight loss, there are some programs out there that can help. Nutrisystem for Men is one program that worked great for me – read our review to see if it’s something that might work for you.

There are also other programs out there just for guys too, that don’t require you to order meals from them. Weight Watchers is one option that comes to mind (read more about their men’s program here).

Either way, find something that works for you, and take action!

5. Drink Enough Water

drinking water can help with fall weight loss

Out of all the tips you can implement to try to lose weight, drinking water is one of the easiest and most effective. Believe it or not, but drinking water plays a role in weight loss. Plus, it keeps you full, so this is why you want to drink plenty of it.

As a busy dad, you’re always on the go and the chances are you don’t drink as much water as you should. The easy fix to this problem is to keep water on you at all times.

Whether it’s bringing around a few bottles wherever you go and bringing a gallon while you’re out an about, just always have water by you. Eventually it will become second nature to keep it with you and to drink it.

6. Exercise Between Commercials

home fitness equipment

The chances are you spend a bit of time watching television, whether it’s with your kids, as a family or on your downtime.

However, this isn’t an excuse to just sit around and do nothing. It’s understandable you want to relax and watch television, but if you want to lose weight, then you have to do everything you can.

This brings us to our next tip, which is to exercise in between commercials. Every single time your show goes to a commercial, do push-ups or jumping jacks until it comes back on.

Do a few sets and reps, take a brief rest and keep doing this until your show is on. When it cuts to another commercial, then do it all over again.

7. Bike To Work

biking to work is a fun way to lose weight

Our last tip is to swap out your mode of transportation when it comes to getting to and from work.

We understand that it is far more convenient to get to and from work via a car or train, but this isn’t doing you any favors if you are serious about losing weight. Instead of driving to work, cycle it.

That’s right, bike it to work, especially if your work place is 10 miles or less from your home. The chances are it is, but if it isn’t, then go ahead and keep driving to work, but bring your bike with you.

On your lunch break, cycle for 10-20 minutes. Doing this regularly can do wonders for your weight loss goals.

Do not make any excuses. Make sure you cycle every day you work. Whether it’s to and from work or on your lunch, make sure you cycle.

Final Thoughts

If you’re serious about losing weight, then you need to act like it. It doesn’t matter how busy you are, you have to put in effort, otherwise you will not lose weight, only lose a little bit or worse, you will gain a bunch of weight.

If you keep the above tips in mind and actually do them, then eventually you should lose weight.


Need More Great Weight Loss Tips? Checkout Dad Quarters for our list of Top-Rated Diets.

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