The journey to ditch the dad bod started officially Sept 1, 2016, that is for me.  In that I have already learned many elements such as this is going to be, HARD to change my bad eating and behavioral habits.

The first half of this month I have gone paddle boarding with the oldest kid, biking, walking along the oldest kid while she biked, biked 20 miles one day & ran 20 miles this week.  My mental reward is how great I am feeling as I make the necessary changes to my life habits and focus more on exercise and engaging more physically with my children.  The disappointment remains every time I get out of the shower and look in the mirror.  The extra me is still there and it shows when I stand on the scale.

Here is a typical workday outline:

  • Wake 5:30
    • cup coffee
  • Run 5:45 – 6:30
    • 2-6 miles
  • Breakfast – 1 hard boiled egg / piece toast / bagel /
    • cup coffee
  • 7:30
    • Cup coffee
    • 32 oz water
  • 10am snack
    • pb&j or
    • Banana
    • 16 oz water
    • cup coffee
  • Noon Lunch
    • turkey sandwich on wheat with cheese and spinach
    • 1/2 cup raw broccoli
    • 1/2 cup raw tomatoes
    • 16 oz water
  • 3pm snack
    • Orange
    • cup coffee
  • 6pm snack
    • apple
    • 32 oz water
  • 8pm dinner
    • filet of blacked fish with salad
    • 1/2 raw spinach
    • 1/2 cup mixed greens
    • 1/4 cup raw mushrooms
    • 1/4 cup raw tomatoes
    • tsp bacon bits
    • 16 oz water
  • 10am
    • 50 push-ups
    • 50 sit-ups
    • 50 jump n jacks
    • 16 oz water
  • 11am bed

My frustration leads me to research, WOW there is a lot of information on proper diets and nutrition!  The consistent line item is having a deficiency.


According to this food-tracker which is also where the graph came from, my average day only consist of 1,500 calories, which still allows for 500 more calories at the allowed 2,000 calorie per day health suggested limit.  I haven’t lost any weight in almost a month even with the exercising so I went an extra step, how many calories do I burn in my desk job?  As reported by Fitness Blender, “With an estimated 600 steps per hour, and 4800 steps per day, this occupation burns roughly 102.5 cal/hour and 820 calories in one working day.”  This makes me believe I found the problem, I STILL EAT TOO MUCH!

Looking at this, my body only needs about 800 calories in a work day.  I run a few miles a day which only requires 136 calories per mile.  Just living and breathing for 24 hours uses approximately, 90 calories per hour or another 800 calories.  This estimates a total 1800 calories to fuel my generally sedative lifestyle.

The next step is, how will I start to loose weight.  Most articles out there state we need a calorie deficient, this way the body will burn energy from fat instead of what it is receiving from the day.   How much of a deficit needed to loose weight depends on my goal.  A healthy goal appears to be one pound per week or 3,500 deficit per week, 500 per day.  On the average workweek my calorie intake needs to be around 1,500.  In that case I am right on target and need to do two more things.

First is realize that to adjust my weight and appearance, it is going to take more time than walking around the block to be fit, I am no longer a teenager or twenty something person who’s metabolism would allow for that to happen.  I am now mid thirty’s and I feel better just with the changes, now realizing that I need to take action for step two; keep that notebook close to me to ensure I am catching every sip and snack of everything that goes into my mouth.  A few sips of ice tea from the fridge, a small bag of cookies late last night while sitting on the bean bag chair or one small bite sized candy all adds up to me not having a solid weight loss program.

Bea Active! Bea Beautiful! Bea Focused!  Bea in it to Win It!


Good tools:

Stop the Dad Bod



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