Being a dad is great fun. You can come out with cliche comments such as, "money doesn't grow on trees." You become frozen in time with technology and you now fall asleep on the couch with your mouth open. However, these joyous attributes do come with a price. You can start to get slightly porkier around your mid section. As a personal trainer, I was slightly surprised at this, but I think it is inevitable and here is why.
Sleep is massively affected when you become a dad. For most people, you burn a higher proportion of fat when you sleep than any other time of the day.
The proportion of macro nutrients changes. This is the level of proteins, fats and carbohydrates that you currently eat. Without knowing, you will most likely be consuming more fat, sugar and carbs than you did previously. How? You will be eating more food on the go for a quick burst of energy.
The amount of good quality protein will go down. Good sources of protein (free range chicken) tend to have more Omega 3. Omega 3 is useful for fat burning.
You may start to have an extra glass of wine to 'take the edge off' the day's activities. Over a week or month, it adds up. Especially if your body isn't burning fat as well as it used to.
You're getting older. Your body and metabolism is probably different to when you were in your early 20's. Different meaning you will get fatter, quicker.
Bad posture. Your core will weaken due to poor posture adopted when sitting, slouching and carrying your kids.
The thing is to not beat yourself up about it. Even elite level athletes have porky times of the year. The important thing is to recognise it as a temporary state. Once it becomes the norm, you will become one of my clients 5 years from now. This isn't just about vanity. It is also about overall health and also the health of your back. Most of the dads I speak to have back issues which are either caused by carrying kids or brought on by them.
Here is a quick guide to managing your dad belly.
Get a regular food shop which doesn't involve buying too much crisps and sweets. Think about it. You will most likely eat nearly everything you buy. If you or your partner stays or home, you will graze on anything that is quick and most likely sugary. Get your food delivered and plan some meals in advance. Start with a Sunday dinner, breakfasts, healthy snacks and a few main meals.
Don't eat cereals everyday. Start having a couple of boiled eggs, a few pieces of fruit and a small handful of nuts for breakfast.
Once a week have a late breakfast if your're not hungry. Sometimes your appetite will be off so if you have been doing the night shift or just don't feel like eating, don't.
Try to up the amount of fruit and vegetables you have. Your immune system will get run down quite quickly and you will pick up bugs very easily. Try to eat some green veg twice a day. Maybe even consider getting your blender out and making your own juices.
Keep your exercise sessions short. 20 minutes is enough at this stage. Circuits are ideal or a mixture of weights and cardio. Aim for something 3 times a week.
Keep the coffee and croissants to a minimum. Coffee + pastry = getting fat really quickly. The coffee shop phenomena is what fuels the health and fitness industry. As long as there are mums eating croissants and drinking coffee, gyms and trainers will always be in business.
The important thing is to have enough energy for your family, so busting your backside for hours in the gym or on the streets isn't wise in my opinion. So for the first 6 weeks, wear your dad belly with pride. Settle into a routine and start with some short sharp workouts. A word of caution though. Your partner will start to feel self conscious about her body shape changing so don't talk about your own training too much. Just get on with it and help out by doing some food planning. At least let her know if you will not be back for dinner. Remember, this is more than vanity. If your kids see you being healthy, they are most likely to be healthy themselves.
Have fun!
