The concept of healthy weight loss seems to escape many men.  As we age, our metabolism slows down and it takes more energy expenditure to maintain our weight than it used to.  And when men reach the fatherhood stage, we often sacrifice healthy eating and time for exercise and physical activity for the many demands life throws at us with a partner, children, a job and all that goes with these demands.

  Weight loss for fathers can be a real problem for a busy, full-life dad.

The National Institutes of Health data suggest that men are particularly challenged by weight gain.  In 2000, 27.5% of men in the United States were obese; that number increased to 35.5% in 2010.  For women, the number is slightly higher but the rate remained essentially the same from 2000 to 2010.  So, guys, we are losing the obesity battle and quickly.   If we just consider men over 20 years of age who are overweight, 67.2% of American men have a BMI in the overweight category or above.  So, it sounds like about two-thirds of American men could use to get a little more serious about getting their weight back in check.

But in a busy time of life – when jobs, children, and other demands on our time – it can be really hard to find the bandwidth in our lives for losing weight and regaining a healthy lifestyle.  When we work long hours and then have to take the kids to soccer or scouts and squeeze in a fast food dinner, poor nutrition and a more sedentary lifestyle can take its toll on our waistline and our blood pressure.

 

So, here are some ways that busy dads inadvertently sabotage their weight loss efforts, and some suggestions about what to do differently.

1.  Busy dads fail when they “go on a diet.”  Weight loss is about changing your eating patterns so that you take in fewer calories than you consume in a day.  Men who try to make a radical change in their eating patterns often end up giving up because it is such a radical difference.  Because diets are so restrictive and often so different from what a man is used to, his old habits simply return when the going gets tough.  He may see temporary benefits from the diet, but diets are usually not sustainable in the long run.

When we think about reeducating our eating habits, it is best to learn about healthy food choices and then making incremental changes.  Learn about good nutrition – consider taking a class at a local school or health club about healthy eating.  As you make better informed choices, keeping in mind your desire to live a healthier lifestyle, you will find that making good choices becomes easier and easier.  The success comes in learning and then doing rather than on making radical changes too quickly.  Most medical professionals suggest that healthy weight loss happens at about 1-2 pounds per week, so don’t get too impatient.

2.  Busy dads fail when they sacrifice physical activity.  Healthy eating is one important component of the weight loss formula, but burning calories through physical activity is another key element to the plan.  When we get so busy that we don’t take the time for exercise or other physical activity, then we sell our weight loss efforts short.  Remember that you probably can’t spend two hours every day at the gym when you have a family to take care of.  But 45-60 minutes of activity daily can make a big difference in our weight loss efforts. 

Consider varying your activities so that you don’t get bored.  Try a couple of days a week on a treadmill, a couple of days on an elliptical trainer, and then lift weights a couple of times during the week as well.  Even better, consider physical activities that you can do with a member of your family.  Hiking with the kids on a Saturday can count as good physical activities.  A walk in the neighborhood with your wife while the kids are at Grandma’s house counts too. 

You might also consider walking or biking to work so that you make better use of your commute time and get exercise as well. 

3.  Busy dads fail when they ignore goals and accountability.  Virtually every program I know of that works on changing human behavior includes an accountability element.  Programs to overcome addiction often suggest pairing with an accountability partner that can hold the recovering addict accountable for his choices.   Exercise programs last longer and are more effective when they are done with other people at the same time.  Many of the women in our neighborhood who have morning walking routines are motivated by meeting up with their friends for the walk. 

So, set some good goals and be accountable to a friend, a spouse or your family.  Try making a chart with a box for every pound you are trying to lose and then post it in the laundry room or bathroom.  Then color in one box when you lose one pound so that other family members can see your progress.  You can use the same technique with exercise minutes, days when you consume less than 1200 calories, etc.  These extrinsic motivators can really help with your personal motivation.

A few steps in the right direction can really help motivate weight loss for fathers.  In the press of our busy lives, we need to try to stay the course, make appropriate lifestyle changes and involve our families and friends in our efforts.  The results will be significant and satisfying when we make a commitment and move forward to a healthier lif