Losing Weight and Shedding the Dad Bod in 2023: A Journey to Better Health

Starting Weight: 223.1

One (of many) things that surprised me upon becoming a dad is a drive to become healthier for my family. I want to ensure that I set healthy examples for the kiddo both when it comes to food and exercise. Not only that but as I rapidly approach my 40s I want to ensure that I’m as healthy and active as I can be as Peanut grows up.

It’s a new year and a perfect time to set new goals and make positive changes in our lives. For many men, one common resolution is to lose weight and get rid of that dreaded “dad bod.” But losing weight can be challenging, especially if you’re anything like me and have been carrying around extra pounds for a while. I’m sure I’m not alone in being able to say I’ve tried it all. From keto to cardio, from lifting to fasting, and everything in between. Unfortunately I haven’t been able to find anything I’ve been able to consistently stick with.

However with the arrival of Peanut last year I’ve decided to slowly make some long term changes and use this blog as an accountability partner! I’m ready to take this challenge and I imagine I’m not alone. Here are some things I’ll be working on to achieve a healthier and stronger body in 2023 and I’ll be posting about my journey along the way. I hope you’ll follow along with me whether you feel inspired to lose weight or not!

Start with a Plan:

Set specific, achievable goals for yourself, and create a plan to reach them. Consider factors such as diet, exercise, and stress management to create a comprehensive approach to weight loss. My plan includes the following:

  • 30 minute Peloton ride every day
  • Not drinking my calories – focusing on water, black coffee, and tea
  • Reduce snacking
  • Lose 1lb of weight / week

Get Moving!

Exercise is essential for weight loss, and there are many ways to incorporate it into your daily routine. I’ll be aiming for at least 30 minutes of moderate physical activity, such as walking, cycling, or swimming, every day. I’ll be riding my Peloton for 30 minutes every day, increasing my steps walked, and mixing in some weight lifting as well.

Watch what you Eat:

A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein is essential for weight loss. Avoid sugary drinks, processed foods, and excessive amounts of salt and fat. Unfortunately this is all easier said than done especially when time is a factor when cooking for the family and watching a baby. However our family will be adjusting to a few core dinner recipes that utilize whole grains, vegetables, and lean protein that are also time efficient and will expand on this as time goes by. Stay tuned for recipes I recommend!


Drinking plenty of water is important for maintaining good health, and it can also help you feel full so you eat less. I’ll be aiming for at least 8 glasses of water per day. To accomplish this I’ll be working through a water bottle at my desk and drinking a glass of water before every meal. I’ve also cut out all soda from my diet and will be drinking almost exclusively water, black coffee, and tea.


Adequate sleep is crucial for maintaining a healthy weight. Aim for 7-9 hours of sleep per night to help your body recover and recharge. Unfortunately having a baby in the house that is teething is making this goal quite a difficult challenge! However we’ll keep working on this one!

Find Support:

Having friends, family, or a support group can make a big difference in your weight loss journey. Consider joining a fitness group, working with a personal trainer, or reaching out to others who are working towards similar goals. For me, my wife has been my biggest advocate and I’ll be depending on her support throughout this process.

Join me!

Losing weight can be a long and difficult journey, but it’s worth it for the benefits it brings to our health and well-being not to mention setting an example for the kids. By following these tips and staying committed to your goals, you can shed the dad bod and embrace a healthier, happier life in 2023. I hope you follow along my journey and we’ll lose the dad bod together!

What are your fitness goals this year? Leave a comment below!



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