weight gain and tiredness

Read fitness and health enthusiast Karl Young’s advice for dads dealing with weight gain, stress and tiredness.

 When a new born arrives into your home that bundle of energy becomes the most important responsibility in your life. You will devote all your time, love and attention catering for your child’s every need, day and night.  

Whilst caring for your child you might not realise that your life may have changed dramatically in several ways; you drop most of the frivolous activities you were involved with for the foreseeable future, you give up bad habits like smoking, you socialise less and you take less pride in your appearance.   Yes these are generalisations of the male practises during a new born coming home, maybe not all true for all men but many men fail to see the importance of exercising regularly and eating healthily during the first few months of a new-born entering their home. Making them more tired, stressed gain weight.   

To stay healthy or to improve general health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity. Accompany this with a balanced and hearty diet dads around the world can live longer and happier than ever before, if you’re a recent father then take a look at the following tips for staying happy and healthy at home:

Why should you eat right and exercise?

Well, eating right and exercising regularly can reduce the risk of major illnesses, such as heart disease, diabetes, strokes and cancer by up to 50% and lower your risk of early death by up to 30%. According to research undertaken by the NHS physical activity can activity can boost self-esteem, sleep quality, mood and energy, as well as reducing the risk of depression, dementia, stress and Alzheimer’s disease.The facts;

  • up to a 35% lower risk of coronary heart disease and stroke
  • up to a 50% lower risk of type 2 diabetes
  • up to a 50% lower risk of colon cancer
  • up to a 20% lower risk of breast cancer
  • a 30% lower risk of early death
  • up to an 83% lower risk of osteoarthritis
  • up to a 68% lower risk of hip fracture
  • a 30% lower risk of falls (among older adults)
  • up to a 30% lower risk of depression
  • up to a 30% lower risk of dementia

Many of us are eating too much, and not being active enough. That’s why nearly two thirds of the adult population in England are overweight or obese. It is estimated that the average person eats around 10% more calories than they need every day. When you have a child in your home you are more likely to snack and eat ‘junk foods’ as a quick alternative for food as you have less time on your hands to deal with cooking and cleaning. It’s vitally important that when you are tired and stressed you reduce the number of calories you eat and whenever possible make healthy choices when it comes to your meals.  

Energy Foods

Consuming the right types and amount of energy can have huge benefits in the running of your day-to-day life. There are certain types of food groups you should avoid if you feel that you are packing on the pounds, carbohydrates are often hard to break down and avoiding mass consumption of foods like bread can help you manage your weight better.  

Superfoods are a special category of food found in nature. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes they are superior sources of anti-oxidants and essential nutrient. These are nutrients we need but cannot make ourselves. You may already have some superfoods in your diet, here are the top superfoods you should eat to boost your energy levels:

  • Apples
  • Baked beans
  •  Broccoli
  • Olive oil
  • Wholegrain Seeded Bread
  • Salmon
  • Tea
  • Yogurt
  • Bananas
  •  Brazil nuts
  • Blueberries
  • Spinach
  • Oats
  •  Oranges
  • Pumpkin Seeds


Turning to nature’s superfoods for energy during food cravings provides the recipient with a low carb super energy boosts as most superfoods have 50 calories or less.  If you’re being kept busy at work and at home without long period of sleep these foods will provide you with energy without digesting thousands of calories.

Home exercise – what counts?

It’s predicted that a man between the ages 19-64 should typically undertake two types of physical activity each week: aerobic and muscle-strengthening activity. The target is to do at least two hours and a half or aerobic activity such as cycling, walking or running with can be done in the home if you have the required home gym equipment. Also on two days during the week you should try and work all the major muscle groups on your body, again this can be done at home using weights and fitness equipment designed to working your  legs,  hips, back, abdomen, chest, shoulders and arms.

Whilst you are gaining weight, feeling tired and or stressed the simple benefits of exercise can bring you away from the negatives of raising a newly born child.  It’s a fact that:

  • Exercise Boosts Brainpower
  •  Movement Melts Away Stress
  • Exercise Gives You Energy
  •  Fitness Can Help Build Relationships
  •  Exercise Helps Ward Off Disease
  • Fitness Pumps Up Your Heart
  • Exercise Boosts Performance
  • Weight Loss Is Not the Most Important Goal

Looking at the above I hope you realise that undertaking the basic level of fitness and maintaining a healthy balanced diet can help you have more energy, sleep better and for longer, relieve built up stress and give you someone else to focus on, taking you away from the real world offering you a small piece of much needed escapism. The healthier you are they more you will enjoy life and the longer you live (potential) so why wouldn’t you want to invest time, money and effort into a longer life.

This post was created by Karl Young a fitness and health enthusiast on behalf of Powerhouse Fitness a leading online retailer providing treadmills, rowing machine and home fitness equipment.

What do you think about this article? Do you manage to find time to exercise each week? Do you eat superfoods to boost your energy?  Let us know by leaving a comment below?

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  • 3 comments

    We value your opinion. Here are some of our readers thoughts on this item.

    • Bill
    • Monday 15 October 2012 12:50 PM
    • Before my first son was born I was reasonably fit after spending a year in Australia, which went rapidly downhill after coming back to gloomy and inactive London. I resolved about a year later ('06) to get fit so I can run with him and not be one of those fat dads who get out of breath after 10 seconds. I took up running and have since run in several charity races and completed my first half marathon last year. He's nearly 7 and is getting faster with limitless energy, and so far I'm glad to say the plan has worked. I don't have the body of a MaxiMuscle man, but I can run for 13 miles without stopping, so I think I'm winning.

    • The_Secret_Father
    • Wednesday 27 February 2013 8:58 PM
    • I was able to just about stay fit after the first but when the second arrived it became much harder. There was a six month period where I did no exercise and I really felt it. Now things have levelled out a bit I am back to playing soccer once a weekend cycle to work at least twice. I have started taking the longer, less direct route to work too, just to get more exercise. At weekends I ensure I do something active - at the very least walk into town with the kids. I blogged about this recently and how these kind of lifestyle changes can make a massive distance - just a bit of play fighting with two kids can see you do over 60 reps of around 10kg (depending on the weight of your kid) so this is the way I have started looking at it. I also managed my first 5k run last night. It was tough after a full day of work, the usual dinner panic, books, bedtime and tidy up, but wow did I feel better after it! Keep spreading the word!

    • Stuart (Mummy VS Daddy)
    • Monday 20 May 2013 9:15 PM
    • Fortunately i've had no such issues since becoming a father. I am 30 now and weigh little over 8 stone... the heaviest i've ever been is 8 stone 8 pounds. Luckily my day job keeps me (too) fit.

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