Get Rid Of Your “Dad Bod” In 2024


It’s 2024 and like a lot of other men, you’re probably looking to get rid of your “Dad Bod” in the New Year. You might be daunted by your prospects of actually achieving this, but you shouldn’t be. In fact, it’s much easier than you think provided that you are able to commit some time and not a little bit of discipline. 

There are three pillars to ditching the Dad Bod in the new year. Each is as important as the next, so you’re going to have to be disciplined and have a fair bit of sticktoitiveness. But if you really want it, it’s totally within your reach. Here’s how to make it happen. 

Eat Less

There’s no two ways about it: If you want to ditch the Dad Bod in 2024, you’re going to have to start eating less. The good news, however, is that you can probably eat more than you think provided that you eat sensibly. 

You can’t lose weight without living in a caloric deficit. This means that you need to burn more calories in a day than you consume. However, you should also be leaning toward a high-protein, low-carb diet. This has a number of benefits for weight loss, but one of the biggest and most important ones is that protein makes you feel fuller for longer. 

How much fat, protein, and carbs you need in your daily diet is going to vary a lot based on how much you weigh and how much of that is fat, as well as how active you are outside of the gym on a typical day. In fact, helping you to figure out your macros would be a whole separate article. But with that said, you need to invest in a food scale, track everything you eat, and make sure that you’re coming in under your total calorie count for the day, with an emphasis on getting enough protein and keeping it underneath your carb allowance. 

Move More: Cardio 


You’re also going to need to move more, which means doing more cardio. We know, almost everyone hates cardio, but it’s something that needs to be done.

Note that there’s nothing magical about cardio. All you’re doing when you do cardio is burn calories. It’s good to emphasize low-intensity solid-state cardio for weight loss, but if you prefer high-intensity interval training that means there’s a better chance you’re going to stick with it and thus, a better chance that it’s going to work for fat loss over a long enough time period. 

Carving out three trips to the gym every week that are just for cardio is the perfect goal for ditching the Dad Bod this new year. One of the easiest ways to get your cardio in is through 12-3-30 cardio – 12 percent incline on the treadmill at three miles per hour for 30 minutes. All told, you should burn about 300 calories, which isn’t bad at all for something that isn’t sprinting or mountain climbing. 

Move More: Lifting


One of the best ways to lose weight is by lifting it. That’s not because you’re burning calories. It’s because the more muscle you have the more calories you burn just by sitting around. What’s more, if all you do is lose fat without building muscle, you’re just going to look like a dehydrated and flabby version of what you look like right now.

Not good. 

The good news is that you don’t have to start out lifting what Arnold Schwarzenegger would. Introductory programs like Starting Strength and StrongLifts 5×5 are made for people with absolutely zero previous experience lifting weights. They can take you from nothing to stronger than the average bear in three months with regular, consistent effort. 

So with just a little attention to diet, a bit of cardio, a bit of weightlifting, and a lot of discipline, you can totally transform your body going into the new year. 

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