How Men Over 40 Can Get Rid of the Dad Bod

The term “dad bod” might sound cute, but for a lot of men over 40, it feels like a bit of a backhanded compliment. It is that stage where the muscle you once had has softened around the edges, your energy levels have dipped, and you are wondering how it crept up on you without you noticing.

Now, before I get too deep into this blog, I’ve got to be honest, I really don’t like the phrase “dad bod.” But I’m using it here because, like it or not, it’s the term most people seem to recognise and search for these days. The reason it grates on me is that it often sets up extreme or unrealistic examples in the media. Not long ago, Olly Murs got slammed for having a six-pack, with headlines saying women prefer dad bods. Then a while back, Vin Diesel was mocked for apparently having a “bad” dad bod because he no longer looked shredded. The reality for most of us lies somewhere in the middle. We’re not aiming to look like hairless, waxed, six-packed-up Love Island contestants, we’re aiming to drop a T-shirt size or two, get a bit less out of breath chasing after the kids, or feel more confident with our top off. And there’s absolutely nothing wrong with that. So, since “dad bod” is the phrase people use, let’s talk about how to reduce it, or get rid of it altogether.

The good news is it is not a life sentence. No matter your starting point, you can turn things around with the right approach. It is about working smarter, not harder, and creating habits you can actually stick to without feeling like you are punishing yourself.

I lost my weight in my late 30s and early 40s, and now I have the most muscle mass I have ever had. If I can do it, you certainly can!!

Why Does the Dad Bod Happen?

Life changes a lot once you hit 40. You are likely busier than ever, juggling work, family, and other commitments. Testosterone levels naturally start to decline, which makes it harder to hold onto muscle and easier to gain fat. Add in a slowing metabolism where you are moving less, some late-night snacks, a few skipped workouts, and maybe a bit more stress, and it is no wonder the dad bod sneaks in quietly over time.

It is not about blaming yourself – it is about understanding what is happening and taking action to put things back in your favour. A few key changes to your training, your eating, and your lifestyle can completely shift how you feel and look.

Step 1: Start with Small, Consistent Changes

You do not need to overhaul your entire life overnight. In fact, trying to do too much at once usually ends in frustration and giving up within a few weeks. The real magic happens with small wins repeated consistently.

Start simple. Swap out processed snacks for real food like fruit, yoghurt, nuts, or protein bars. Add a short walk after dinner instead of collapsing straight onto the sofa. Begin strength training just twice a week to start rebuilding your muscle mass and revving up your metabolism.

Over time, these small habits build momentum. And before you know it, the guy who could not be bothered last month is suddenly feeling fitter, stronger, and way more confident.

If weight loss is one of your main goals, you might want to check out my weight loss coaching where I can tailor plans specifically for busy men over 40.

Step 2: Prioritise Strength Training

If you do only one form of exercise, make it strength training. Building muscle will boost your metabolism, improve your posture, and help you feel stronger and more capable in everyday life. It also gives your body a tighter, leaner look even if your overall weight does not change massively.

The best part? You do not have to live in the gym. A couple of well-planned 30 to 45-minute sessions each week are enough to make a huge difference.

Focus on big compound movements like squats, deadlifts, presses, and rows. These exercises work multiple muscle groups at once and give you more bang for your buck. If you are new to lifting or feeling a bit rusty, investing in personal training support can make a massive difference to your results and your confidence.

Step 3: Get Moving Every Day

You do not have to run marathons or start smashing out spin classes unless you want to. Daily movement is about being consistent rather than extreme.

Walking, cycling, swimming, playing with your kids, or even doing a quick bodyweight circuit at home all count. You want to shift from a sedentary mindset to an active one where movement becomes part of your daily routine.

Aim for at least 8,000 steps a day as a minimum. If you work a desk job, set a timer to remind yourself to stand up and move for a few minutes every hour. Little bits of movement throughout the day add up massively over time.

Step 4: Fix Your Food Without Going Crazy

You do not have to give up your favourite foods forever to lose fat or feel healthier. You just need to eat with more awareness and a bit more balance.

Start by focusing on protein at every meal – chicken, beef, fish, eggs, beans, Greek yoghurt – whatever you enjoy. Add plenty of vegetables to your plate for volume and nutrients. Keep carbohydrates and fats in sensible portions without going extreme in either direction.

Forget about trendy diets that promise the world but are impossible to stick to. Instead, aim for sustainable habits. Plan your meals where you can, batch cook if it helps, and keep healthy snacks easily available.

Drinking more water, limiting alcohol to weekends, and being mindful of mindless snacking will also make a big difference without feeling restrictive.

Step 5: Manage Your Stress and Sleep

Chronic stress and poor sleep are like kryptonite when you are trying to get rid of the dad bod. High stress increases cortisol levels, which encourages fat storage, especially around your belly. Poor sleep messes with hunger hormones, making you crave sugary foods and making it harder to resist temptation.

Work on creating a simple bedtime routine:

Limit screen time before bed
Keep your bedroom cool and dark
Aim for seven to nine hours of proper sleep most nights

Managing your stress during the day is just as important. Simple habits like deep breathing exercises, a short walk outdoors, journaling, better time management, or even just stepping outside for fresh air can massively lower your stress levels.

Step 6: Keep Track and Stay Accountable

Progress often happens slowly, especially when you are doing it the right way without crash diets. That is why tracking the right things is key.

Instead of obsessing over the scales every day, take regular progress photos as well. Notice how your clothes fit. Pay attention to your strength increasing in the gym. These are the signs that your body is changing even when the scale does not always tell the full story.

Accountability also makes a massive difference. Having an accountability coach, a mate, or even an online group to check in with will help keep you focused when motivation naturally dips. Support keeps you moving forward, even on the days when you are not feeling your best.

You Can Redefine Your 40s and Beyond

Getting rid of the dad bod is not about chasing some unrealistic magazine cover look. It is about reclaiming your energy, feeling good in your clothes, having the strength to do the things you love, and building a body that works for you long-term.

It is about showing up for yourself consistently – not perfectly – and realising that real change is possible at any age. Start small, stay consistent, and give yourself the time you deserve to create something better.

You have got decades ahead of you. Why not make them your strongest yet?