08/02/2023, 11:18 ‘I’ve lost my “dad bod” and my confidence has soared’

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‘I’ve lost my “dad bod” and my confidence has soared’

Sorting out my mental health unlocked the ability to tackle my diet, fitness and weight –

and has even helped make me more sociable

By Stephen Mix

7 February 2023 • 4:00pm

th
As I was approaching my 40 birthday last year, I was going through some big life

transitions. I had just sold a business, which was a big deal, and I felt a bit lost. My

confidence and energy levels had taken a dive – and as I weighed 80.8kg (12.7 stone) with a

height of 5’ 10”, I had a “dad bod” without even having kids.

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08/02/2023, 11:18 ‘I’ve lost my “dad bod” and my confidence has soared’

I started doing a lot of work on my mental health – meditating, reading and therapy – and

that led me to realising that I also had to sort out my physical health. The phrase “healthy

body, healthy mind” is really true.

My diet was poor – I was eating too many takeaways, too much bread and pasta and

drinking excessively – and I was pretty inactive. I knew that I had to change things as I was

heading into the next section of life: midlife is a time to really look after yourself. So I

joined a gym and had a P T assign me a diet and exercise programme.

Jack, my P T at Roar Fitness, first looked at my diet and told me to record everything I ate

and stick to 1,700 calories a day for the first three months (previously I would have had no

idea how much I had been eating).

Stephen's PT advised him to look at his diet first

He also recommended eating more protein and when I did have carbs, I should choose

complex ones, like brown rice or pasta, as well as more whole foods and lots more fruit and

vegetables than before.

He told me to cut down on drinking and snacking – I realised that I was absent-mindedly

eating a few hundred extra calories when I ate things like an afternoon bagel with peanut

butter.

He wanted me to move my body much more – starting with walking 10,000 steps a day. It

was a huge change and, in and of itself, a really good mental health boost. But on top of

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08/02/2023, 11:18 ‘I’ve lost my “dad bod” and my confidence has soared’

that, I was doing strength training three times a week, which was incredible. It felt like I

was getting the blood flowing to new parts of my brain. 

'This has been exactly the change I needed'

As my body started to change – I dropped more than 10kg and lost 3.5cm in fat from my

stomach in three months – my confidence soared. The changes I’ve made have had such a

big knock-on effect on the rest of my life outside of the gym; I feel better at meeting new

people and approaching new situations. It was exactly the change I needed.

What I eat in a day

Now I’m maintaining my weight I eat about 2,500 calories a day, but I’ve kept it high in

protein, which fills me up and feels like a really sustainable way of eating.

Breakfast: Omelette with vegetables

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08/02/2023, 11:18 ‘I’ve lost my “dad bod” and my confidence has soared’

Stephen's breakfast: omelette with vegetables CREDIT: Stephen Mix

Lunch: A chicken salad

Dinner: Fish with a vegetable stir fry

Snacks: Peanut butter with carrot sticks, and sometimes a protein shake if I need extra

protein that day.

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08/02/2023, 11:18 ‘I’ve lost my “dad bod” and my confidence has soared’

Stephen's lunch: chicken salad CREDIT: Stephen Mix

Lifestyle aids

Carbs: I avoid pasta, bread and rice unless I’m training, in which case I opt for brown

versions, which are slower-releasing in the body.  

Caffeine: I have one coffee in the morning

Alcohol: I’ve really cut back and definitely don’t drink beer anymore. If I go out, I’ll have a

tequila with lime and soda, which is lower in calories and doesn’t spike my blood sugar.

Sleep: My sleep has massively improved, I feel physically tired after training and walking,

which feels really good, and I have about 7-8 hours every night.

[email protected] or visit roar-fitness.com

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08/02/2023, 11:18 ‘I’ve lost my “dad bod” and my confidence has soared’

Related Topics
Midlife Fitness Files, Nutrition and dieting, Weight loss, Gym exercises, Strength training

More stories

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08/02/2023, 11:18 ‘I’ve lost my “dad bod” and my confidence has soared’

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