Best 5 Tips to Lose Belly Fat – Avoid the Dad Bod Gut

Best 5 Tips to Lose Belly Fat – Avoid the Dad Bod Gut
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Looking for tips to lose belly fat and get rid of it as soon as possible? Look no further.

I know that, as dads, we don’t have too much free time to take care of our health. Sometimes we don’t pay attention to our diet and when we look in the mirror, we see the result: unwanted belly fat.
If you really want to change this situation and want to cut some belly fat, read the tips below. It will take you just a few minutes per day to implement these 5 tips to lose belly fat.

Tip #1 – Exercise to Burn Fat and Lose Belly Fat

Exercising is essential to maintaining a healthy body. You can try all the diets in the world but without the minimal amount of exercising, your body will not respond as well as it should.

Busy people with little free time can get in a great workout between 15 and 30 minutes. If you’re able to do it every day, that’s great. Otherwise, try to work out at least 3 times per week.

You don’t need any fancy equipment or to spend 2 hours at the gym to burn fat. You can do it at home! However, if you have the free time to do it, go for it!

I described a workout for busy dads in one of my articles. You can use mine or a more advanced program. Nowadays, there are several programs that can help you gain muscle mass and burn fat without leaving home.

If you don’t like to go to a  gym or bodyweight work at home, you may opt for running. This is a great way to improve your cardiovascular system and burn real fat. If you have been following me, you know I’m a former track runner and passionate about running.

If you have never run in your life, now is a great time to start. Follow my tips and enjoy.

Workout at home, go to the gym, or go for a run! Do at least one of these types of workouts!

Best 5 Tips to Lose Belly Fat – Avoid the Dad Bod Gut

Tip #2 – Foods You Must Eat to Lose Belly Fat

One of the most common mistakes people make while trying to lose belly fat is not eating enough protein.

Protein is the #1 macronutrient when it comes to burning fat and losing weight because it reduces cravings and boosts your metabolism.

One study from 2011 shows that quality protein intake is inversely related to abdominal fat.

Therefore, go for good protein sources like fish (tuna, salmon, or sardines), chicken, beef, eggs, dairy, etc.

If you prefer vegan protein, you may go for beans, peas, and lentils.

For on-the-go or some kind of healthy breakfast or desert, you should try a protein supplement like the one I have been taking for years.

Another important ingredient to add into your belly-fat-burning diet every day is soluble fiber.

Don’t let the name frighten you. It just describes high-fiber foods such as avocados, flaxseed, blackberries, brussels sprouts, and legumes.

Soluble fiber absorbs water and creates a gel in your gut. This gel gives you the feeling of fullness and reduces your appetite.

One study shows that an increase in soluble fiber intake decreased belly fat.

Best Foods for Burning Fat – 9 Superfoods for Busy Dads

Tip #3 – Foods to Avoid to Lose Belly Fat

The two main foods to avoid are sugar and saturated fats.

Regularly consuming foods and drinks high in sugar increases your risk of obesity. Reduce your intake, especially added sugars. They are usually found in:

  • Cakes, biscuits, and pastries
  • Sugary, fizzy drinks
  • Alcoholic drinks
  • Cereals

Another recommendation for losing belly fat is to cut carbs by consuming a low-carb diet. The best low-carb diet to burn fat is the ketogenic diet – low carb and high fat diet.

One study found that people on a ketogenic diet lost 2.2 times more weight than did those on a calorie-restricted low-fat diet.

Everything you need to know about the ketogenic diet and how it will help you burn fat is available in my FREE guide, 10 Tips to Lose Weight with the Ketogenic Diet. Get yours here.

One thing I know for sure! Cutting carbs and replacing them with fats will turn your body into a fat shredder.

How? By eating the good fats!

Saturated fats – the bad fats.

Unsaturated fats – the good fats.

Saturated fats increase the amount of cholesterol in the blood, which increases the risk of heart disease.

A study conducted in 2007 found that monkeys with a diet high in saturated fat gained much more abdominal fat than did those with a diet high in unsaturated fat.

Here are some examples of foods containing saturated and unsaturated fat:

  • Saturated fat:
    • High-fat dairy
    • Baked goods
    • Cookies
    • Crackers
    • Packaged snack foods
    • Some margarines
  • Unsaturated fat:
    • Omega 3, found in fatty fish such as salmon, trout, mackerel, etc.
    • Olive oil
    • Avocados
    • Hazelnuts
    • Almonds
    • Sesame seeds

To stop gaining belly fat, you must stop eating foods with saturated fat!

Tip #4 – Get More Sleep!

Lack of sleep can lead to higher stress levels.

High stress levels and low blood sugar levels can trigger the adrenal glands to produce cortisol.

High cortisol levels can increase the appetite. If you consume more food than your daily caloric requirement, your body goes into fat storage mode.

If your body doesn’t have any inflammation to fight, the constant high sugar levels that stress triggers will also promote fat storage in your abdomen.

One of the keys to eliminating stress is to sleep at least 7 to 8 hours per night. I know that with kids, it’s harder to get a good night’s sleep, so at least try to control your stress levels.

You may also try meditation before bed. This will relax you, providing you with a better sleep.

Check out the recovery section of my article, where I provide tips to get more – and better – sleep.

Best 5 Tips to Lose Belly Fat – Avoid the Dad Bod Gut

Tip #5 – Consistency

In everything in life, one of the keys to success is consistency!

To reach your goal in the weight loss and fat burning journey, you must act every single day.

Don’t expect great results if you’re working out every day and eating clean only 3 days per week!


Don’t give up even if you’re truly tired of working out or even if you want that bag of chips! Being consistent will lead you to great results!

The fat burning process works only if you follow all 5 tips at the same time, every single day.

It’s a 5 step process and easy to follow: Exercise, eat healthy, avoid crappy food, sleep, and repeat!

I wish you all the best in this journey!

There are probably thousands upon of thousands of diet programs out there and it’s very difficult to decide which one you need to follow in order to finally achieve your goal… to lose weight and burn extra pounds as fast as possible.

While some of them might work, the vast majority are fads and usually don’t work the way the so-called “weight-loss experts” claim.

What’s more, most diet programs take months before you can enjoy decent results, and you must admit that this time frame is excessive.

Nobody wants to wait THAT long!

Now, what if I told you that you could lose 6-10 pounds in just 7 days starting from today?

Click here to find more details about the 1 Week Diet system and finally start losing weight in record time!

This post may contain affiliate links. Please read our affiliate disclosure for more info.

16 Comments on “Best 5 Tips to Lose Belly Fat – Avoid the Dad Bod Gut”

  1. Great article!

    I am trying to shred a few extra points and I think this is a great starting point for me. People keep telling me it is all about consistency and hitting your macros.

    Thanks for sharing the great information! I will definitely recommend this to my coworkers.


  2. This sounds a lot like the Keto diet! Lose the carbs, up the protein and fat to make your body consume it’s own fat!
    You are absolutely right, people have cut their protein intake in favor of sugary foods. One thing I don’t think you hit on enough was fiber intake. You need lots of fiber to move larger proteins throughout the body. Your advice is great thank you!


    1. Hi Patrick,

      Thank you for your comment.
      The keto diet is one (among others) that can also be applied in the fat loss process. I will create an article talking about the keto diet.


  3. Very useful information for us men trying to lose belly fat. But, it is really hard to lose as you get older. I am 60 and I am losing mine but it is taking much longer than I want. Do you have any specific ideas for the older generation to lose belly fat easier? I wrote an article about the relationship between low testosterone and belly fat and provided a lot of tips for losing belly fat so I appreciate your article.

    1. Hi Curtis,

      Good to hear it was helpful for you.
      Losing fat over 50 is harder because metabolism slows down as you age. I can give you a couple of tips.

      1) What type of workout are you doing (strenght, steady cardio.)? To lose more fat at your age strenght trainning can be more benefecial than just steady cardio.

      2) Are you drinking enough water? To lose more fat at your age you should drink half your body weight in ounces of water. Will help you on detoxification and also keeps you full.


  4. I think this a very helpful article for dads. Many of them just don’t know where to start. I love that you suggest not having to have a gym membership. A lot can be done right at home. I’ll have to pass this long.

    1. Thank you Heidi.

      I agree, many of them don’t exercise because they feel they don’t have the time to go to the gym. Everybody can do a great workout in 15 minutes at home.

      Wish you all the best.


  5. Yay, what a great article.


    Being neither a mom or dad I can still relate that these are steps that are valuable in maintaining a healthy weight.

    I truly love the saying – look good feel good and certainly making sure your body looks and feels healthy is a great step towards that.

    I appreciate your insights and recommendations for a healthy body. Dad bod is out the window.


  6. Thank you for all the information! You make it sound so easy 😉 I’m not a dad but a mom and I am constantly searching for healthy food suggestions. I like the information you provided and will def be making some switches to my diet based on them. Thanks again!

    1. Hi Nicole,

      I’m sure this particular article can also be used by busy moms.
      Good to hear it was helpful for you.

      Wish you all the best.


  7. Thanks for the article , that was really helpful and i learned something new for sure i will try to lose some of my belly fat , great stuff
    waiting for your next article .

    1. Hi Ahmed,

      Good to hear it was helpful for you. Please let me know if you need more help on losing belly fat.

      Thank you!


  8. Saturated fats are not the cause of fat accumulation. Anything that raises insulin levels causes fat accumulation. So, if you eat carbs like sugar, bread, potatoes, rice, cookies, muesli, etc, it will raise your insulin levels and your body starts to convert soluable carbs into fat. Then, the fat in the blood is put away for a rainy day that never comes. Consuming fat does not raise your insulin levels.

    1. Hi Zoltan,

      Thank you very much for your input.
      I understand your poit of view about saturated fats raising the insulin levels, altough saturated fats can increase the amount of cholesterol in the blood.
      Some studies found that a diet high in saturated fat can lead to more abdominal fat than with a diet high in unsaturated fat.



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