Dad bod refers to the male physique that is relatively slim but not lean or muscular. Dad bod’s generally carry a bit of extra weight, often associated with fatherhood, aging or lack of concern for one’s physical appearance.
The concept of the dad bod became widely recognized and popularized around 2015, thanks in part to an essay by Clemson University student Mackenzie Pearson. In her essay, Pearson argued that the dad bod was the perfect balance between being too skinny and overly muscular. This idea resonated with many, and soon, the term was embraced as a celebration of the everyday, imperfect body.
Dad bod has become a culturally acceptable term and a bit of a phenomenon, as society tries to put less pressure on body image. In general, women deal with more body image issues compared to men. This, in turn, allows them to become more forgiving and accepting of their male counterparts not being lean and trim. Some women also feel that when their partner is lean and fit it makes them feel more insecure about their body. They believe if their partner is bigger or overweight, they feel smaller and skinnier – especially in photos.
However, the tide has turned, and the dad bod is losing its appeal.
Even though the world will continue to obsess over body image because of advertising, social media, peer pressure, and cultural norms, we have turned into a health-and-fitness-focused society. And as we continue the pursuit of better health and longer life spans, dad bods will become less and less appealing.
The fall of the dad bod is a sign of a growing emphasis on not just health, but what taking care of yourself represents.
Confidence and Comfort
When you are active, you improve your health and vitality. This perception is often very attractive to many individuals. Those who are in shape boost more confidence and higher self-esteem. When someone feels good about being in their own skin, it can impact their own self-image and self-worth. Confidence (not arrogance) is considered a very attractive trait by others.
Dedication and Discipline Qualities
Achieving and maintaining a fit body requires discipline and dedication. When someone exhibits these qualities, it can show their commitment and the ability to set and achieve goals. These skills can translate to other things in their lives such as relationships, personal development, careers, etc. These qualities are very attractive and appealing to others. Self-improvement is no longer seen as excessive or vain, but rather as a commitment to leading a more fulfilling life.
Live Longer
Physical fitness is often associated with a longer and healthier life. This is important and attractive to those who are looking for a partner with whom they can build a future and enjoy a long and active life with.
Personal Preference
With all of that being said, attractiveness is extremely up to the individual. It varies from person to person and across cultures. Not everyone cares about or wants a great physique, but while it’s acceptable to not have a lean, fit body, the attractiveness and appeal of being in shape is still very desirable. Beauty standards are ever evolving, and the acceptance of different body types is becoming more common. While the dad bod was once seen as a rebellion against traditional body standards, it is now seen more as an excuse for neglecting one’s health.
The Rise of the Fit Dad has now grown and surpassed the concept of dad bod. The Fit Dad represents a more balanced approach to health and fitness. It encourages men to maintain a healthy body weight, exercise regularly, and make mindful dietary choices while still embracing fatherhood, work, and life’s responsibilities. The fit dad embodies the idea that it’s possible to be both a dedicated parent and a person committed to personal health. Fit Dad is quite possibly the next sexy trend on the horizon.
The fall of the dad bod is not a rejection of body positivity or a return to unrealistic body standards. Rather, it reflects a growing emphasis on health, wellness, and self-improvement. Men are now encouraged to take care of their bodies and prioritize their health, not as a reaction against the dad bod but as an evolution of the concept. It’s about making choices that lead to a healthier, happier life. Whether you choose the dad bod, the Fit Dad, or any other body type, what matters most is taking care of your physical and mental well-being in a way that aligns with your values and goals.
If you are happy with dad bod or happy with your partner having dad bod, then great – righteous, embrace it. But if you think it’s finally time to change the 2015 narrative then read on.
If dad bod exists with you or your partner and you are ready to change it, focus on the following tips:
- Workout three days a week. Your goals will determine the type of workouts that you do. If you want to have a more muscular physique, you’ll need to lift weights. This will tell your muscles to grow a little bit and you’ll look great in jeans and a t-shirt. If your goal is just to be skinnier, cardio (such as walking, jogging, biking, elliptical) is a good fit for you. You’ll still look good in your clothes, but some added muscle from lifting weight is a great look. We suggest resistance training if possible. Three days a week is a great start.
- Diet is key. You aren’t changing anything with your body if you can’t get control of your diet. Focus on eating more protein every day. Plan your protein because it’s the hardest thing to plan and least convenient macro to have in your meal. Carbs and fats are in abundance and readily available on any shelf, counter or pantry. Protein is the macro that will change your body and the one food that is vital to sustaining life. Plan it by meal prepping or prioritize it during meal selection.
- Know your numbers. Your body burns a certain amount of calories to keep you alive every day. Your basal metabolic rate (BMR) is the number of calories your body needs to accomplish its most basic life-sustaining functions. Maintenance calories are your BMR calories plus the amount of calories that you expend throughout the day doing your daily activities. Find out what your maintenance calories are by Googling an online calculator and running your numbers (age, sex, etc.) to determine a rough estimate of your total calories burned per day. That total will be the number of calories you can eat every day to sustain your current weight. If you want to drop the dad bod, cut those calories by about 500 per day through diet, exercise or both and see Fit Dad start to take shape. If you won’t want to count calories or put any effort in, just remember that’s probably the mindset that got you dad bod in the first place. You don’t need to do it for long, but long enough to understand how to eat and what it takes for your specific body to get lean and drop the dad bod.
- Apply diet and exercise consistently over a period of 60 to 90 days and you will see your body take on a whole new look. Once your body starts to change you can settle with the progress you made or continue to work towards a bigger goal. Stay consistent and don’t get discouraged by occasional setbacks.