It’s time to learn to eat well and play well.
In Part 1, we put together an achievable exercise plan. Now let’s talk about the next steps.
Step 2 Dad Body Nutrition Plan
Now that the Dad Body Exercise Routine is in progress, it’s time to kick-start the Dad Body Nutrition Plan. First we need to take a long hard look at our current Dad Body nutrition and see what foods and drinks we are consuming that are not good for us, and how we can replace them with better alternatives. Next we need to examine how much of these bad foods and drinks we are consuming at each meal to determine more appropriate serving sizes and portions. By discovering the times of day we are eating and drinking these poor-quality items, we can make sure we are getting better foods and drinks in at the right times throughout the day. Consuming the right foods, in the right amounts, and at the right times of the day can help facilitate a leaner, healthier Dad Body, even without the workouts. Results, however, will increase more by including normal workouts with the nutrition.
Developing Your Plan
If you are feeling flabby, overweight, sluggish and tired, have aches and pains, headaches, indigestion, weaknesses in strength, low muscle tone, etc., you may be getting most of your current nutrition from highly processed food and drinks. These products include empty calories that are high in fat, carbohydrates, sodium and sugar, and low in protein, vitamins, and minerals. They also contain many other not-so-good-for-us ingredients. Some of the major culprits of highly processed foods and drinks are fast foods, many of the frozen food items, foods in boxes that have an expiration date two years from now, and the majority of items either found in gas stations or in the middle isles of a grocery stores that are not along the outside perimeter of the store. Being a dad means it is very hard not to consume these processed items because it saves on time, money, energy, plus, factor in dealing with picky children that only want to eat these delicious treats.
When at all possible, eat a diet that comes from whole food nutrition ranging from fruits and vegetables, to oats, nuts, grains, and seeds. In addition, potatoes, rice, legumes, eggs, fish, chicken, other lean meats, avocados and certain oils, will quickly increase your energy levels and motivation and fight off sluggishness. More great benefits include dropping inches off your waistline, stronger and tighter muscles, reduced aches, pains and headaches. The more you eat healthy foods, your cravings for low-quality processed foods will decrease. Try to consume more water daily and boost the flavor by adding lemon, lime, cucumber, or other fruits and veggies. This will also boost metabolism, help fight dehydration, and produce stronger brain power. Natural herbal green tea and other herbal teas are also beneficial. Staying away from drinks that have high levels of sugar and carbonation is a great weapon for changing the Dad Body image around.
Eating 5-6 smaller meals throughout the day will do your body more justice than eating 2-3 larger meals throughout the day. Make sure you gradually cut back the size of each portion you are eating as the day goes on. This will make a big difference as well. It is always best to eat a greater amount in the morning consisting of low-glycemic carbohydrates to get the day started off with the extra energy. As you near to the evening time when you are getting closer to going to sleep for the night, the amount of carbohydrates you want to take in should be tailored down to a minimum with more of a focus being on lean proteins and vegetables to help your body burn calories efficiently through the night without packing on pounds in your sleep.
Step 3 Dad Body – Still Able to Have Fun Plan
How do we still incorporate the things we enjoy in our free time, and still make a mind-body transformation without feeling like we need to cut out all of the things we love? With all of the different hobbies a dad may enjoy, the one stereotyped activity that comes to mind is watching football or a different sporting events on the weekend, while drinking beer, eating pizza, and sitting in a lazy boy recliner. While this may not be on the top of the list for all dads, it’s a geat example to show how we can transform our body and still incorporate doing the things we enjoy.
We know a typical televised football game will last about three hours and during this time, we will be seated for the majority of the game, potentially consuming over 2,000 calories between junk foods and alcoholic beverages. By the time the game is over, we would have to go for a three-hour non-stop run just to burn off a fraction of those 2,000 plus calories. Here are examples of how to not worry about turning into Jolly Saint Nick as you enjoy the game.
• Eating one less piece of pizza or having one less beer, and replacing some of the high-calorie pizza, potato chips, and heavy beers with more pretzels, lighter-calorie beers and either a fruit or vegetable tray with dip will make a world of difference.
• Instead of declaring, “I am not moving from this lazy boy unless there is a zombie apocalypse outside my door, “ change your mindset. Moving around during commercial breaks and standing more during the game will help your body burn more calories.
• Get the whole family involved! Be creative and challenge everyone to a unique, fun game as you watch the game. Pick an exercise to do with each big play of the game; each first down made, each touchdown scored, each punt kicked, or whatever you decide on. Have fun with pushups, sit-ups, planks, squats, hand stands, cartwheels, burpees, etc. just get creative and make the kids part of it. The family that exercises together stays healthy together!