Busy Dad Weight Loss Show

From Thanksgiving Feasts to Christmas Sweets: Staying on Track During the Holidays

In this episode, we're diving into a common challenge that many busy fathers and parents face: navigating the holidays, birthdays, and special occasions while trying to lose weight. It can be a real test of willpower, especially depending on where you are in your weight loss journey.
For me, October is birthday central in my household, with a lineup of celebrations. Balancing birthday cakes, sweets, and the temptations of Halloween can be a real challenge, but control is essential during these times.
In this episode, we discuss practical strategies for handling these situations without derailing your weight loss progress. From giving in to cravings in moderation to maintaining self-discipline, we share tips to enjoy the festivities while staying on track. Plus, we explore strategies like maintenance over deficit, loosely tracking your intake, practicing portion control, and staying hydrated to help you make it through the holiday season without compromising your goals.
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!
Disclaimer: Justin is not a doctor, nurse or certified health professional. What worked for him or his guests may not work for you. Please talk with your doctor, dietician or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in the Busy Dad Weight Loss Show and on Busydadweightloss.com is for informational purposes only. For additional disclaimer information, please visit busydadweightloss.com. To contact Justin about the show, please use the contact form on the website.

From Fast Food to Home Staples: A Guide to Weight Loss in Any Situation

In this episode, I’m tackling a common challenge on the weight loss journey: how to succeed when time escapes you. Let's face it, there will be moments when our well-laid plans go awry, whether it's a hectic workday, unexpected meetings, or a whirlwind of family activities.
Even when life throws us curveballs, it's essential to remain adaptable and resilient. We often resort to convenience options, which might not be the healthiest choices. But how do we overcome these pitfalls and stay on track?
I discuss three practical strategies to navigate the unexpected challenges of a busy life while maintaining your weight loss goals.
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!
Disclaimer: Justin is not a doctor, nurse or certified health professional. What worked for him or his guests may not work for you. Please talk with your doctor, dietician or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in the Busy Dad Weight Loss Show and on Busydadweightloss.com is for informational purposes only. For additional disclaimer information, please visit busydadweightloss.com. To contact Justin about the show, please use the contact form on the website.

Aging Gracefully: What Our 8 and 80-Year-Old Selves Can Teach Us About Weight Loss

In this episode, we're diving deep into a thought-provoking quote that's been circulating on social media. It made me reflect on my 8-year-old self and envision what life might be like at the ripe age of 80. I discuss how it can help us reach our goals when it comes to weight loss and any other hurdles we’re looking to overcome.
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!
Disclaimer: Justin is not a doctor, nurse or certified health professional. What worked for him or his guests may not work for you. Please talk with your doctor, dietician or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in the Busy Dad Weight Loss Show and on Busydadweightloss.com is for informational purposes only. For additional disclaimer information, please visit busydadweightloss.com. To contact Justin about the show, please use the contact form on the website.

From Bulk Buys to Specialty Finds: High-Protein Weight Loss Shopping Strategies

In this episode, I’m diving into the world of grocery shopping and exploring the best places to shop for your dietary needs. I’ll discuss the importance of convenience and time management when choosing your shopping destination. Whether it's Walmart, with its wide range of grocery items and high-protein options, or your local Kroger or grocery store, we've got you covered.
 
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!
Disclaimer: Justin is not a doctor, nurse or certified health professional. What worked for him or his guests may not work for you. Please talk with your doctor, dietician or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in the Busy Dad Weight Loss Show and on Busydadweightloss.com is for informational purposes only. For additional disclaimer information, please visit busydadweightloss.com. To contact Justin about the show, please use the contact form on the website.

Monthly Reflections and Weight Loss Victories: Finding Progress Beyond the Scale

In this episode, we're setting our goals for November, and it's all about assessing the progress we've made. You know, it's so easy to feel like you're not making strides in your weight loss journey, but sometimes, it's the non-scale victories that matter the most.
For me, last month was all about those victories. The clothes that haven't seen the light of day in a year? Well, they're back and fitting better than ever. It's not just about the numbers on the scale; it's about how you feel and how your clothes fit. It's a reminder that progress comes in many forms.
 
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!
Disclaimer: Justin is not a doctor, nurse or certified health professional. What worked for him or his guests may not work for you. Please talk with your doctor, dietician or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in the Busy Dad Weight Loss Show and on Busydadweightloss.com is for informational purposes only. For additional disclaimer information, please visit busydadweightloss.com. To contact Justin about the show, please use the contact form on the website.

How I’ve lost 40 pounds (and counting) as a busy dad

If you’re trying to lose weight, congratulations. It’s hard, but it can be very rewarding, especially, when it’s done with healthy lifestyle changes that we’ve implemented consistently over time. I used to weigh 320 pounds and lost 140 pounds over a two-year period. For most of my adult life, I kept the majority of that weight off. However, I woke up in my mid-30s, a husband and father of three, and the not so proud owner of an expanding waistline. So, I took action, buckled down and began implementing small changes into my environment and daily life that led me to losing 40 pounds and counting. In this episode, I discuss what some of those changes are and how I continue to approach my weight loss journey, so the weight doesn’t find its way back.
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!
Disclaimer: Justin is not a doctor, nurse or certified health professional. What worked for him or his guests may not work for you. Please talk with your doctor, dietician or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in the Busy Dad Weight Loss Show and on Busydadweightloss.com is for informational purposes only. For additional disclaimer information, please visit busydadweightloss.com. To contact Justin about the show, please use the contact form on the website.

Weight Loss 101: Diet Starts Tomorrow (But we all know that’s a lie)

We’ve all said it: “The diet starts tomorrow.” However, when we say this we have already lost because the diet 99.9% of the time never actually starts tomorrow. I discuss the “diet starts tomorrow” mentality and why it’s harmful to your progress on the weight loss journey. Getting started is often times the hardest part and it’s largely because we don’t have the mindset to make the change. Change is difficult. Changing behavior is difficult. Changing your diet is difficult. But, all it takes is one step in the right direction.
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!
Disclaimer: Justin is not a doctor, nurse or certified health professional. What worked for him or his guests may not work for you. Please talk with your doctor, dietician or other certified health professionals when seeking advice about your own weight loss or weight maintenance plan. All information included in the Busy Dad Weight Loss Show and on Busydadweightloss.com is for informational purposes only. For additional disclaimer information, please visit busydadweightloss.com. To contact Justin about the show, please use the contact form on the website.

Weight Loss 101: Basic Mistakes We All Make on our Weight Loss Journey

It’s easy to make mistakes when you are trying to lose weight. I should know. I weighed 320 pounds in high school and set out on a weight loss journey with no plan, goal weight, or any idea as to how I was going to lose the extra pounds. Lucky for me, I learned from my mistakes and began figuring out the strategies and tactics that worked for me. As a busy dad who put on an extra 40-plus pounds over the years, those tactics changed. It’s all about understanding your environment, identifying weaknesses, and growing and learning from the mistakes we are making. In this episode, I discuss how to move beyond mistakes and identify some of the small mistakes we will inevitably make as we begin our weight loss journey. But, we must learn from them or reaching our weight loss goal will become an even bigger challenge than it already is.
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!

The right time to lose weight (is right now)

If you have weight to lose and you’ve ever asked yourself, “should I lose weight,” the answer is always yes. The right time to lose weight is when your mind and environment continues to tell you to take action. However, it’s so easy to avoid and put off for your future self to deal with. In this episode, I address some of those mindset hurdles that we need to overcome as we travel down our weight loss path. But, if your biggest takeaway from this episode isn’t that you should take action and start trying to lose weight today, I have failed.
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!

Weight Loss 101: How to Manage Your Kitchen

We’ve all heard the saying, “abs are made in the kitchen.” There is some truth to that, but we’re not worried about our abs right now. We’re just trying to lose weight, right? When it comes to weight loss, there are a ton of distractions. Your kitchen is likely filled with those distractions: kid snacks, leftover Halloween candy from three years ago, that 3-day old piece of pizza that won’t stop staring at you. Whatever it is, when we’re trying to lose a large amount of weight (30 pounds or more), we need to set ourselves up for success. Kitchen organization is a big part of that success, and what I discuss in this episode. I provide five simple strategies to reduce distractions and set you up for success as you continue (or get started) on your weight loss journey.
If you're interested in hearing from Justin more, join the Busy Dad Weight Loss newsletter here: https://www.busydadweightloss.com/newsletter.
About Busy Dad Weight loss: The Busy Dad Weight Loss Show is a weekly show helping busy dad’s and parents lose and maintain weight in a healthy and sustainable way that should last a lifetime. Justin Patrick lost over 140 pounds and has been in maintenance since 2010. However, he began to pick up weight through fatherhood and had regained about 40 pounds before buckling down to make sure he got his weight back in control. Justin talks about his challenges with weight loss, every day strategies, and steps he took to lose a substantial amount of weight. Justin also talks to busy dad’s like you that share their stories of weight loss. No matter where you are in your weight loss journey, the Busy Dad Weight Loss show is for you!