With so many hours on the road, controlling, let alone losing weight is tough. Many hours on the road behind the wheel, limited access to food, and stress do their silent job. Statistics show that truck drivers are well above the national average when it comes to obesity.

Obesity is not only linked to a higher risk for disease and health conditions, such as stroke, heart disease, hypertension, and diabetes. Statistics show that drivers with higher body mass are at higher risk of being a part of an accident according to NRCME. 

Overall controlling, or losing weight is a complex of measures, but you can always start with the easy steps. After all, it is the simple and realistic things that bring results. 

Four  easy steps for truck drivers to lose weight

1. Don’t miss the opportunities to exercise!

As little there are, take advantage of breaks and waiting times. It can be as simple or complicated as you want! Do not continue sitting when you are waiting for loads! Use this opportunity to make a few steps and stretch. There are simple routines that can be done in the cabin. Little exercise breaks go a long way! 

Even with a little activity break you use up a few extra calories, increase blood circulation improve metabolism, and strengthen your muscles. Our bodies were not meant for sitting around – this is why our performance in every aspect goes down!

2. Focus on Eating Habits 

We are what we eat. When thinking of losing weight somehow always salads come to mind. It is more about the strategy than salads! As you look closer – it is the eating habits that let us down! Trying to balance elements in your diet is the key. Look at realistic simple steps to changing your eating habits. 

Prepack some meals for the road, do not keep sugary snacks within the reach and get rid of the usual suspects: processed food. For some people noting down calorie intake helps to improve overall balance and set realistic goals. Controlling portion sizes and avoiding emotional eating is another great approach.

Of course, for serious impact and if you have any health conditions, there are nutritionists, nutrition therapists, and dieticians that can guide you through.

3. Sugar intake control

This is one of the easiest and hardest-to-do parts of any weight control program. Easy – as we all know where it is: sugary drinks, such as pop, processed foods, and most snack bars. Sugar is highly addictive – that is why it is added to foods and drinks where it should not be for a simple reason – for you to buy it again. Sugar is singlehandedly responsible for a lot of damage to our bodies. 

Getting used to sugar makes it harder to limit its quantity, or, ideally, eliminate it. Luckily it is an acquired taste. By gradually reducing its content you will be on the right track to a healthier you!

4. Staying hydrated

With water being such a big part of our body – we should keep in mind that maintaining a healthy water supply, necessary for all systems is very important. Water is responsible for adequate blood circulation ( that enriches our body systems with oxygen while removing waste) and metabolism and yet it is often overlooked by us.

For truck drivers, there are 2 challenges with water intake. They travel across different climate zones and their bodies have difficulty adjusting (as in warmer climates there is more water is needed for temperature regulation. 

The second challenge is being on the road for extended periods of time and trying to avoid creating the need for an extra stop. Here we can only hope for a better-developed chain of truck stops, and roadside services as a whole. 

Taking care of your health and setting goals will help you achieve a better quality of life. Drive safely!