Before we jump in here I want to give a HUGE shout-out to Julian over at ConnectDAD for featuring this article over there first. Head over there (after reading this article of course) and check out the great things they’re doing!

**UPDATE: Also, this article has been updated since it’s original post date of September 8th, 2016 with my updated pictures, weight and story.

exercise bike only

Something tells me that is more than the allotted portion.

I was a hypocrite and I knew it. I realized this more clearly when I would eat my Fruity Pebbles cereal in the only corner of the kitchen that my 3 year-old couldn’t see from the living room or dining room. Purposely I was trying to shield him from the guilty pleasure that was instilled in me in the 80’s, that somehow sugary cereals were part of some complete and balanced diet. lose my dad bod

Decades later it’s pretty obvious how misinformed we were, especially since portion control was never a subject that came up or was even noticed until they forced nutrition fact labels to be on all products by 1994. None of that even mattered by then though because it was too late, I had found probably my favorite food of all time to this day, even though the repercussions of it was still with me from my youth.

Now, I can’t blame cereal for all of my current hypocriticalness, I also got bit by the video game bug in the 80’s and when you combine that with bowl after bowl of sugary goodness disguised in the form of a “healthy” food you get what I became…fat.

exercise bike only

So pretty.

After I had my son three years ago I knew I had several goals as his caretaker and some of those were to give him a fighting chance to not only be healthy but to also not be overweight and to limit screen-time as a distraction. That didn’t mean I wouldn’t let him play video games or eat cereal, as you can see in my tutorial on how to Build an Arcade Machine, I built an arcade just for the sole purpose of sharing that experience of gaming with him. It just meant there needed to be restrictions and portion control as the basis for it all.

However, when I was scooping spoonful after spoonful of that Flintstonian goodness into my face I realized I was guilty of exactly what I didn’t want for him. I also found myself binging on Netflix and playing video games for hours late at night while I ate snacks like it was the zombie apocalypse and I just happened upon a hidden stash. WHAT WAS I DOING?!?!

Lose My Dad Bod

I’ll tell you what I was doing, I was continuing to live the only way I knew how, that was instilled in me as a child of a single mother who worked her butt off, even though I knew there was a better solution out there. So was the only answer to quit gaming and eating cereal?! HELL NO!! Portion control and one HUGE key secret…an exercise bike.

See, I have tried many of those intense workouts that are out there but they all had one thing in common…they were intense. That is not fun for me. As a fat guy who plays video games and eats kid cereals I obviously like to have fun. So every time I realized that losing weight wasn’t fun, I’d quit 100% of the time. That’s all changed now though. Just by getting on the exercise bike only and watching TV or playing video games at night I’ve started to watch the pounds shed right off.

I started in May and by September this was me.

I only changed the portions, and added drinking more water, to my diet and integrated 60 minutes at night on the stationary bike while I watched TV or played video games (mostly Rocket League because it’s mindless and time flies) but in two months I lost 20 lbs.

What Now?

I will say that in September 2016 I stepped up a few things and challenged myself a bit more than I did during the initial loss, but that’s because when you see results and you like to play games with the difficulty setting on, you will find ways to life hack what you’re doing so that you progress to that next level.

So what kind of changes? I just tweaked a few things to get the most out of my calories (instead of 2 full eggs I went to 2 egg whites and one full egg and broke the yolk on all of it so I get that sunny side up yummy-ness still), and added a few minutes of HIIT (High-Intensity Interval Training) to my biking…but only a few minutes, nothing too crazy or painful.

I also let myself enjoy Thanksgiving and Christmas without suffering through it trying to be spot on the whole time. Pete even has a great article about that here on So my results got me down to around 190 lbs by end of year. 

By February I was able to look down at the scale and see something I never thought I’d witness. I was into the 170’s by getting down to 179 lbs. 

Since then I had been sick 3 times, injured my back twice, and had family visits that slowed me down. However, I’ve only gained several pounds back but that’s more than enough for me. I’m excited to see what another year has in store as I’m not going to be watching a scale and instead watching my measurements and tone.

Lose My Dad Bod (Kind of)

This is me today. It may not look like a huge difference since December but I can feel the difference in my endurance and in my excitement to step things up. I am now adding in a Total Gym workout once a week as well as some ropeless jump roping everyday (which jump roping insane how hard it is but being ropeless allows me to not get out of rhythm when I mess up). I can only  do these things though because I’ve lost enough weight that they don’t hurt my knees, ankles, lungs, or heart anymore like they used to when I was 240 or even 200 lbs. Now it actually feels good and I’ve even started running once and a while (which used to be the bane of my existence when I’d try it).

All I know is if I had my way I’d be eating a cheeseburger as I write this…instead of drinking a protein shake (although I’ve perfected the shakes to not only be healthy but taste AMAZING and have a similar texture as that of an actual milkshake).

If you can relate to any of my story please start today because amazing results are waiting…and so is a new, totally earned, wardrobe.

Have doubts, questions, or just need to talk to someone about weight loss or nutrition? Please contact us at daddymindtricks @ because between my personal experience and my blog partner, Pete, who’s a certified personal trainer, one of us can surely help.

Pete has even graced us with some really great articles where he dives deeper into fighting off the Dad Bod, Beats Belly Fat, and Busts Fitness Myths and on top of all of that you can get yourself a free copy of our eBook, The Rebel Alliance’s Fatherhood Field Guide, where we provide excellent tasting, and easy, recipes as well as a plethora of effective workouts you can do right in your own living room.

I write this as a form of accountability. Not on my personal accountability so that I keep losing weight (clothes fitting better is the only incentive I need) but the accountability that if I don’t share this secret with other fathers in the same situation, then I’m being a hypocrite again. See, I expect my son to help others whenever he can and I need to lead by that same example.