Truck driving is a sedentary job. Drivers spend long hours on the road and are away from home for extended periods of time. These long hours can lead to excessive weight gain and general unhealthiness.
Maintaining a healthy lifestyle as a trucker might seem difficult. However, there are a few simple changes you can make to become a healthy trucker. These include:
Exercise: Whenever you stop, make it a point to exercise. Pack some free weights or kettlebells in your cab then do some lifts or weighted exercises with them. Weighted exercise is a great way to build muscle and burn fat. When you exit your truck, do squats, pushups, crunches, or jumping jacks. Walking is also a great way to get in shape and lose weight. Get out and walk around the truck stop or even around your truck a few times.
Drink water. Instead of drinking caffeinated sodas, energy drinks, or coffee, drink water. It’s a perfect way to stay hydrated and awake without packing on extra calories. Plus, drinking water can keep you energized longer.
Eat healthy snacks. Avoid snacking on chips and cookies. Eating healthier snacks can help you lose weight, increase energy, and save money. It may be difficult to find healthier snack options on the road so pack them beforehand. Healthy snacks for truck drivers include:
Whole-grain bread or crackers
Prepare healthier meals. Clean, healthy eating is the fastest way to lose weight. Since cooking in a semi-truck is difficult, consider meal prepping for the week before you start driving. There are plenty of recipes you can put in the microwave or add warm water to. Meal prepping allows you to control your portion size, count calories, and save time and money.
Make healthier choices. Making small, healthier decisions about your trucker diet and lifestyle can help you lose weight. For example, instead of getting a burger and french fries, get grilled lean meats, steamed veggies, or a salad with low-fat dressing. Although fried, greasy food is easily available at most rest stops, it’s filled with fats, trans fats, and saturated fats. Additionally, watch your portion sizes. Instead of getting a large drink, opt for a medium. These little changes can help you lose weight and get healthy.