Natural Weight Loss For Men – 5 Irresistibly Simple Ways for Dads to Lose Weight Fast

Did you let go of your self-control when you got your first child? Have things just degraded from there? Too many dads give up on their bodies when they reach 35, or sometimes even earlier. The belly start to hang out and there’s a long list of excuses not to exercise.

Is this you?

Is it time to get back into shape and take control over your body again? Both you and your family will benefit from it. Try the natural weight loss tips for men and make small changes every week until you reach your goal.


This may surprise you, but fasting in short periods will help you tremendously when you want to lose weight and get lean muscle mass. Fast for 24 hours once a week starting after dinner and ending before dinner 24 hours later.

Dinner to dinner fasting is simpler than you think. You’ll notice that you’re energy levels will not decrease during the day; in fact many people experience the opposite. It is not dangerous and will not affect your muscle mass as long as you combine fasting with regular workouts.

Start intermittent fasting and add it to your lifestyle.

20 Minute Workouts

Add 20-minute workouts to your weekly routine. You can do your workouts at home with your own body weight and simple “toy” such as a jumping rope. When you don’t have much time left for yourself a fast and efficient workout is key to succeeding with your weight loss efforts. Try the following very simple routine if you need some inspiration to get going. This will not take a lot of time away from your family and you can do it after you kids go to sleep and get it out-of-the-way.

  • 50 jumping-jacks
  • 15 squats
  • 15 push-ups
  • 15 triceps-dips (use a chair)
  • 15 sit-ups
  • 15 side-to-side sit-ups

Repeat the routine for 20 minutes; you can probably do 5-6 repetitions.

Cut Out Processed Food

Processed foods undergo excessive heating and cooling to, among other things, give the food extended shelf life. This process efficiently diminishes many nutrients that you would get if you eat food that haven´t gone through this process. Do you want to feed your kids food that, when processed and packaged by the food industry, doesn’t go bad for a year or more?

Think about it.

Something is wrong with the way we handle our food and it affects our health and weight. Cut out processed food like cancer and replace it with fresh alternatives that you cook yourself. Cook real food and bake real bread at home with your kids.

They might even enjoy it!

Introduce One Healthy Alternative Every Week

Turning around years and years of more or less bad eating habits take time and will demand that you stay focused.

Let it take time to make the changes permanent.

Plan for your meals every Sunday and go shopping once a week to avoid grocery shopping when you’re hungry or stressed; that just makes you buy bad food. Start by introducing one new healthy food for the entire family every week. More fish, vegetables and fruit and less sugar, sodas, candy, fries and pizza.

Be a Role Model

You are your kids role model and they will do what you do, not what you say.

When you think of yourself this way and the impact you as a dad have on their choices now and later in life it’s hard to think of even one excuse not to get into shape and show your children how they should live their lives.

In conclusion, there are simple things you can do that will help you lose weight and if you make the changes part of a family routine your set for success. Not just for you but for everyone around you. Fasting combined with exercise and small weekly changes in your diet will get you well on your way.

You want your children to live a healthy life, full of energy and fun? Show them how it’s done!

John Miller

John Miller is a dad and fitness enthusiast. His blog is dedicated to helping dads get back into shape and have more energy to invest in their kids and family life. I’m here to help, sign up for my newsletter and receive free updates and content that only is available to my news list.

4 thoughts on “Natural Weight Loss For Men – 5 Irresistibly Simple Ways for Dads to Lose Weight Fast

  • September 30, 2012 at 1:07 pm

    Is one day fasting and one cheat day a good idea? Or would you prever a one week fasting with no cheat day?

    • October 2, 2012 at 12:00 pm

      Hi Raoul,
      Thanks for reading! I would definately go for 24 hour fasting once or twice a week (not two days in a row though) and combine that with some exercise and a meal plan to really kick off weight loss if that’s your primary goal

      You get some really nice benefits from short periods of fasting and I don’t recommend that you go for an entire week, that’s too much. Today for example I had a fasting day. I ate dinner last night and then skipped breakfast and lunch and got home to eat a late dinner with my family. Not hard to do at all!

      You can check out my blog for some more fasting information. I did a test on myself and reported it on the blog. Could be interesting to read if you’re into the idea!

      All the best and good luck!


  • September 30, 2012 at 10:08 am

    Great tips. Many weight loss articles and tips are aimed at women, so it is terrific to see one addressing the needs of men. While women are associated with emotional eating, men tend to eat out of boredom or stress, too, so it is important for dads to have a plan for handling stress. Research on Belleruth Naparstek’s Health Journeys site is a great place to start when it comes to finding tips for weight loss. Personally, I use yoga and guided meditation to keep on track and it really does seem to work.

    • October 2, 2012 at 12:05 pm

      Thanks for interesting comments, really appreciate it. I do agree with you on the eating out of boredom or stress. It’s such a waste because pounds are easy to add but harder to lose. Eating out of boredom is a bad idea and if someone is bored it’s better to exercise or just find a hobby.

      I’ve also tried yoga and love it even though I’m not currently do any. It’s great both for strength and flexibility.



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