Dad Bod Confessions, No. 1: The Line in the Sand

First entry in a new series where I get honest about my health, habits, and how I show up for my family.

TL;DR: A tough trail with Harrison snapped me out of denial. I am setting a simple plan, tracking it publicly, and I will set an official baseline next week with a weigh in and measurements.

I have danced around this post for months. I have written versions of it, stopped, started, and told myself I would get serious tomorrow. This past weekend finally snapped that habit in half.

We tagged along on one of Jenna’s photo shoots, out in the woods by a waterfall. While she shot, I took Harrison exploring. We walked the trail, checked out the creek, and did our usual mix of him at my side and on my shoulders. I love the woods. We used to hike for hours. I still joke about the day we did nearly ten miles in rain and cold and somehow got back before dark.

This time I had to stop. More than once. Not because of the weight of carrying him, but because my cardio and endurance have fallen off a cliff. Going up and down the trail, over rocks and through water, I had a moment where I doubted getting us back to the car quickly. Harrison was fine and never knew I was struggling, but I knew. I was drenched in sweat and frustrated with myself. That was my breaking point. Not a guess. Not a fear. A clear look at what waits on the horizon if I keep ignoring this.

How I got here

This is me, a dad in my mid-forties, figuring out weight loss for dads over 40 without gimmicks. About eight years ago I was in the best shape of my life. I cleaned up my eating, tracked calories, built good habits, and felt great. Life shifted. I started dating again, chose time together over time at the gym, and then COVID shut everything down. I held steady for a while, even if I was not in peak shape.

Then the last four years hit like a freight train. Stress, emotions, and a NICU homecoming changed the scoreboard. When we brought Harrison home I weighed 235. A few weeks ago my last measured weight was back near 270. I am not stepping on the scale again until next week. I want a clean baseline and a plan I can stick to. I have stood in front of the mirror and given myself every speech imaginable. Get your act together. Do it for Harrison. He needs you strong. He needs you here.

Here is the truth I have not wanted to say out loud. Letting myself get to this point has been a disservice to my son. That is not a pity line. That is accountability.

What snapped this weekend

On that trail I finally saw where this road leads. It leads to a dad who cannot keep up when it matters. I am not okay with that. I have said for a while that I needed to get in shape for him. That sounds noble, but it keeps me at arm’s length from the work. The real statement is this. I need to be healthy for me, so I can be what he needs. That difference matters.

There is no quick fix. I am forty four, not twenty four. Time is tight. I still want to grow this site and build Parsons Works into a small but steady income stream. We do not have safe roads near our place for running, and I hate treadmills. So I need a plan that fits my reality, not a fantasy I will quit in two weeks.

My simple weight loss plan for dads over 40

This is my line in the sand. I am not crossing back over it.

Process over perfection. Simple, repeatable actions with clear accountability.

• Move five days a week. Three gym sessions for strength. Two sessions for mobility or yoga at home. Short is fine. Done beats perfect.
• Walk whenever I can. No safe roads, so I will use the gym floor, a track when I can find one, or loops at stores and parks. Pushing a cart still counts.
• Eat like an adult. Protein in every meal. Water before coffee. Late night snacking gets cut.
• Weekly weigh in, same day and time. Starts next week, then stays consistent. Quiet data. No drama.
• Yard work stays manual. One hour of push mowing a week for built in cardio.
• Gear for our life. We are researching a better carrier so I can hike with Harrison safely and more often.

I am doing this for me, so I can be what he needs.

Progress Setup

• Baseline weight and waist: set next week
• Sleep tracking: starts this week
• Workouts this week: 0 of 5
• One win: Posted this and set my line in the sand
• One focus for next week: Move five days and get protein in every meal

Accountability

I am going to check in here at least once a month under Dad Bod Confessions. I will share what worked, what did not, and one thing I am changing for the next month. No magic. No hacks. Just work. This fall is already shaping up to be chaotic. I want momentum in place before life gets loud.

Next check in: Tuesday, September 2, 2025.

If you are a dad in the same spot, you can walk with me. We do not need to sprint. We just need to start and keep going.

— Michael

I am sharing my personal experience. This is not medical advice. Talk to your doctor before changing your diet or exercise.