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8 Steps to Getting Rid of the Dad Bod


1) Fasting When in Doubt

Snacking every now and then, or not having time for a proper meal, puts your body into an absorptive state for no reason, other than to hinder weight loss - going without at least forces your body to tap into its stored energy

Synaptic Activity

The brain responds to nutrient scarcity (which occurs during fasting) by reducing synaptic activity - synapses are the connecting structures that allow chemical signals to be passed between neurons

So fasting blocks the synaptic activity of neurons that normally occurs in the brain, which essentially means that the brain slows down

https://www.ncbi.nlm.nih.gov/pubmed/2...

2) Bring Snacks that Your Kid will Eat Too

Parents should expect their kids to reject new foods at first - it’s an inbuilt, evolutionary response to something that's new (called neophobia)

But if you expose kids enough times to different flavors - including sour, bitter and even spicy ones, but don't force it – they typically will learn to eat a lot of new things

Babies are born predisposed to learn to eat the diets of what their parents, and people around them, are eating (think of animals feeding their newborns)

3) Fasted HIIT (efficiency)

Efficiency of HIIT

4) Accept the Fact You will lack sleep, which adds cravings

Aside from increasing ghrelin & leptin, a study from the Journal of Neuroscience found that lack of sleep causes the downregulation of dopamine receptors in the ventral striatum in the human brain

Dopamine has one of the strongest links to cravings, and if your dopamine levels are out of whack, your ability to control cravings will be hindered - the brain is hardwired to seek out behaviors that release dopamine in the reward system

https://www.ncbi.nlm.nih.gov/pmc/arti...

5) Meditation/Mindfulness

A meta analysis, published in the journal Eating Behaviors, reviewed 14 studies that investigated meditation as the primary intervention and assessed binge eating, emotional eating, and/or weight change

Researchers found that mindfulness meditation effectively decreases binge eating and emotional eating in populations engaging in this behavior

A study published in t, led by Harvard-affiliated researchers found that meditation-produced changes over time in the brain’s gray matter

Magnetic resonance (MR) images were taken of the brain structure of 16 study participants two weeks before and after they took part in the 8-week study

Meditation group participants reported spending an average of 27 minutes each day practicing mindfulness exercises

They found differences in brain volume after eight weeks in five different regions in the brains of the two groups - in the group that learned meditation, they found thickening in four regions:

Posterior cingulate
The left hippocampus
The temporo parietal junction, or TPJ, which is associated with perspective taking, empathy and compassion
The Pons

https://www.ncbi.nlm.nih.gov/pmc/arti...

6) Don't be Afraid of Caffeine

Lion’s mane provides you with a synergistic effect that allows you to lower your caffeine intake so you don’t get the excess side effects

Helps stimulate nerve growth factor (NGF) production - NGF is a neuropeptide that helps maintain neurons, which are the cells responsible for helping your brain process and transmit information.

Promotes growth, maintenance, and survival of neurons and axons - it also helps repair myelin sheath, the coating around the axons

https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/1...

7) Red Light Therapy

Fat Loss

Study - The Journal of Clinical and Aesthetic Dermatology

54 adults underwent one weekly low-level laser therapy procedure for six consecutive weeks using a device consisting of six 17mW, 635nm red diodes

Waist, hip, thigh, and upper abdomen circumference were measured weekly

The mean decrease in combined circumference reduction at six weeks was 5.4 inches, and most subjects (72.2%) achieved a ≥4.5-inch decrease

In other words, the patients were treated weekly for 6 weeks, which resulted in a significant reduction in the combined circumference of hips, waist, thighs, and upper abdomen by 13 cm (about 5 inches) after 6 weeks

Two weeks after the final treatment, patients lost another 2 cm (about 0.8 inches)

https://www.ncbi.nlm.nih.gov/pmc/arti...

https://www.ncbi.nlm.nih.gov/pubmed/1...