With all its perks one of the major risks for the truck driver profession is weight gain and the health risks associated with it. No surprise that long hours sitting behind the wheel, very limited ability to move, and limited access to healthy food eventually lead to weight problems. An alarming 50% of truck drivers are suffering from excessive weight compared to 26% national average as per the National Institute of Health.

Should we be concerned or it is a perceived problem?

What are the dangers of excessive weight?

Excessive weight and obesity are linked to:

• Hypertension
• High risk of type 2 diabetes
• Sleep apnea
• Fatty liver
• Digestive tract problems
• Fatigue & low energy level

Along with health issues, it often is the cause of psychological problems ranging from low self-esteem to depression.

Professionally higher body mass index has been linked to a higher risk of traffic accidents.

The concern about body weight is quickly becoming a national problem both in the USA and Canada and often is compared to an epidemic due to its massive spread.

Winning strategies to help keep the weight off

While it is always tempting to go after super goals, it is important to stay realistic and not to set yourself up for disappointment. We all know that crash super diets do not quite work. You are getting all the weight right back after you have stopped, and then add even more. 

It is important to come up with a realistic strategy that works for you. It is the small steps that help us to go a long way.

The 4 things that you can start doing to lose weight right away:

1. Add more walking/movement to your day. Luckily even when it is too cold in Canada to walk outside – there are warmer places on most truck drivers’ routes. Use every break to add some light walk or exercise. Walking, stretching, and moving overall increases blood circulation and boosts metabolism. We know some truckers who take it even further – they have bikes in their trucks or workout equipment always on the road.
2. Think about your food choices. If you plan your food ahead, use pre-cooked home meals with greens and veggies added as snacks. You will be at lesser risk to grab fatty fast food on the road.  
3. Limiting, or better yet, eliminating sugar from your food and drink choices will get visible results. Whether you will find healthier alternatives or simply train your tastebuds to enjoy not-as-sweet options it is one of the first steps on the way to a healthier you.
4. Stay hydrated. Drinking more water helps to suppress appetite, detox your body and increase metabolism. It is one of the easiest ways to help weight loss. 

If you follow these steps it will give you a healthy start and motivation to move forward towards next goals.  

Understanding the challenges

Different people gain weight for different reasons: from emotional overeating to ingredient intolerance and food sensitivity. Understanding the reasons will help to choose the right method, or seek professional help from a licensed practitioner, whether it is a psychologist or dietologist.

To analyse your eating habits better, health practitioners recommend to record everything that you eat, including time, type of food and calorie value. This simple tool will give you valuable insights and will help to saddest the solution. 

There are a number of apps that make the process more interactive and, even fun.

Losing weight is not as easy for a driver

It is not an excuse, it is the reality. Being constantly on the road, seating for most part of the working day, and not being able to go to a gym as often as you would want, are the limitations that every long haul driver faces. But very few people, in fact, have the flexibility to exercise when they feel like it.

However challenging the situation is manageable if you focus on your plans. Some drivers manage to turn negatives into positive. Since most of the routes go through the states with the mild climate, for Canadian drivers who want to exercise outdoors, it is a blessing in disguise.

Being for extended time in a cabin can actually help you control when and what you eat. It is upto you to forgo a bag of chips, and have celery and carrots available as only snacks within the hand’s reach.

Factors to consider when choosing a diet.

At any given time there are always popular dieting trends such as counting calories, low carb, keto, or intermittent fasting. Although you probably know someone who is following them and got inspiring results it is important to understand that not all diets are for everyone. Your age, health risks, and habits should be taken into consideration. 

If you have health risks or concerns it is recommended to speak to your doctor first. Dieting should not interfere with your ability to focus and be alert, cause dizziness or fatigue. It should not aggravate your health risks or preexisting conditions. 

Health is your goal 

When thinking of your own diet it is important to remember that weight itself should never be the goal. It is your health that has to be in focus. A licensed dietician or nutritionist would not only help you understand your metabolism better but will offer you a safe and efficient way towards your health goals.