How to Lose Weight as a Dad of Children with Additional Needs

Losing weight as a dad is challenging enough, but when you’re raising children with additional needs, it can feel nearly impossible. Between managing family responsibilities, work, and life’s unpredictability, finding time to prioritise your health often slips to the bottom of the list. However, weight loss doesn’t have to mean hours in the gym or complicated meal plans. With the right approach, you can make sustainable progress even amidst the demands of family life.

How Can a Busy Dad Lose Weight?

The key to losing weight as a busy dad is focusing on small, consistent changes that fit into your lifestyle. Forget about extreme diets or punishing workouts—you simply don’t have the time for that, and let’s be honest, neither do I. Instead, start with these steps:

• Calorie Awareness: You don’t have to meticulously track everything, but having a general idea of your calorie intake is crucial. Start by swapping high-calorie snacks for lower-calorie, nutrient-dense options.

• Incorporate Strength Training: Building muscle isn’t just for aesthetics—it also increases your metabolism, helping you burn more calories even at rest. If time is tight, try short, efficient workouts like those in The StrongDad Program, designed specifically for busy fathers.
  
• Plan Ahead: Prepping meals and scheduling workouts at the start of the week ensures you stay consistent, even when life gets chaotic.
• Include Your Kids: Family walks or home workouts can double as quality time while keeping you active.

How Do I Lose Weight If My Family Isn’t Supportive?

It’s tough when your family isn’t fully on board with your weight-loss journey. You might feel guilty about taking time for yourself, or tempted by less-than-healthy food options in the house. To stay on track, focus on your C.O.R.E.:

C – Communicate Your Goals
Be open with your family about why losing weight is important to you. Explain how improving your health benefits everyone—not just you. A healthier, stronger you means more energy, better resilience, and the ability to be more present for your loved ones.

O – Own Your Choices
Even if you can’t control what’s on the family menu, you can take charge of your own portions and food choices. Small adjustments, like adding more vegetables to your plate or skipping seconds, can make a big difference over time.

R – Rely on Support
Sometimes, going it alone can feel impossible. Seeking external guidance, like personal training or a structured program, gives you the accountability and tailored advice you need to stay consistent.

E – Energy for All
Remind yourself that your journey to better health doesn’t just serve you—it serves your family too. More energy, improved mood, and greater strength all lead to a better quality of life for everyone under your roof.

By focusing on your C.O.R.E., you can stay grounded in your weight-loss goals, even when faced with family challenges. Remember, prioritising yourself isn’t selfish—it’s an investment in the people you care most about.

How Long Does It Take to Lose Weight? Especially with Family Responsibilities?

The honest answer? It depends. A sustainable rate of weight loss is 0.5–1kg per week, but the timeline varies based on your starting point, consistency, and challenges like sleep deprivation (more on that shortly). The good news is, every small step adds up. Progress may feel slower when juggling family responsibilities, but patience and persistence will get you there.

Does Sleep Deprivation Make a Difference?

Absolutely. Sleep deprivation can wreak havoc on your hormones, increasing hunger and reducing your willpower to stick to healthy habits. As a parent of children with additional needs, disrupted sleep might feel inevitable. Focus on controlling what you can—create a calming evening routine and prioritise rest whenever possible. And remember, a little exercise goes a long way in improving sleep quality.

Take Control of Your Weight Loss Journey

Losing weight as a dad with family responsibilities may be challenging, but it’s not impossible. By focusing on small, impactful changes and seeking support when needed, you can achieve your goals without compromising on what matters most. If you’re looking for a tailored program that fits your life, The StrongDad Program or personal training can help you get there.