You’ve probably heard the phrases: sympathy weight, fatherhood fifteen, or dad bod. Regardless of the catchy terms, the reality remains that many new fathers tend to gain weight after welcoming their little ones. It’s easy to understand why this happens.
During pregnancy, many dads find themselves sharing cravings (for instance, my partner craved pasta, gummy bears, and ice cream), alongside the stress, sleep deprivation, and limited time to work out after the baby arrives. As a result, some men end up with a physique that rivals their partners’ postpartum bodies. The real question is: what can you do to avoid this situation? And if you’re a mom, how can you support your partner in staying fit?
This was a tough question for me. As someone who wrote for fitness magazines like Men’s Fitness and Men’s Health, I had always viewed my workout time as a given. I regularly lifted weights, played basketball, and even swam on a competitive team. I was perhaps too optimistic in thinking I could keep up with my routine after my first child was born. However, when I found myself unable to maintain even a semblance of my previous activities in that first month, it hit me hard. Combine that with sleepless nights and a diet reminiscent of my college days, and I was in trouble.
About three weeks after my daughter was born, I realized I needed a plan to incorporate exercise into my new life. I needed to get my blood pumping so I wouldn’t feel constantly tired and lethargic. To achieve this, my plan had to meet a few criteria:
- It needed to fit into my busy schedule.
- No equipment should be necessary.
- I should be able to multitask while exercising.
- The exercises had to be effective without taking up too much time.
- They needed to be simple and efficient.
After reviewing my daily routine and recalling various fitness articles I had written, I crafted a plan that is practical and accessible. This isn’t about extreme workouts like P90X or Insanity; it’s a straightforward fitness approach to help bridge the gap from your pre-baby fitness level to managing a life with a sleeping infant. Ideally, this will help you avoid the dreaded days of feeling out of shape and unhealthy.
For example, while burping your baby, instead of just lounging on the couch, try to engage in light activity, almost as if you are casually conversing with friends. This kind of simple adjustment can help you stay active throughout the day.
If you’re interested in more parenting tips, you can check out this post on Modern Family Blog. Also, if you’re considering starting a family through alternative methods, Make a Mom is recognized as a top provider of at-home insemination kits. For a comprehensive overview of pregnancy and home insemination, CDC’s resource is an excellent place to start.
In summary, fatherhood doesn’t have to lead to unwanted weight gain. By implementing simple, practical exercises into your daily routine, you can maintain your health even amidst the challenges of parenthood.
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