Losing weight can be a long and challenging process. Many people in the U.S. struggle with obesity, especially truck drivers. The American Dietetic Association found that 86% of the estimated 3.2 million truck drivers in America are obese. Obesity is a huge problem in the trucking industry, and it is not getting better. Life on the road does not make it easy to be to live a healthy lifestyle. Truck drivers should be extra cautious about what they eat and how much they exercise while on the road. Creating a diet plan is a great way for truck drivers to lose or maintain a healthy weight. Read below to see our 5 weight loss diet tips for truck drivers.
Reduce Carbs
Reducing the number of carbohydrates you eat a day is an effective way to lose weight. For truck drivers, it can be difficult to maintain a low carb diet. Drivers have limited access to healthy food. If drivers did not pack their food, the only option they have is fast food or truck stop food. Both of which are high in carbohydrates.
The number of carbs a person should eat everyday for weight loss varies depending on age, sex, body type, and how active they are. But still, there is no scientific evidence that explains how to match carbohydrates intake to individual needs. Another thing to consider is calorie intake and portion size. If you do not watch your calorie intake or portion size, then reducing the amount of carbohydrate will not produce effective weight loss results.
Avoid Sugary Drinks
Sugary drinks like soda, juices, and sports drinks cause unhealthy weight gain. These sugary drinks have zero nutritional value and are high in calories. They also cause your blood sugar to rise and fall quickly, which can be dangerous for truck drivers.
For truck drivers, that struggle to stay awake on the road, sugary drinks may seem like the best option. Research shows that drinks high in sugar cause a temporary spike in energy, then the body will crash and you will become more tired than before. For truck drivers this can be dangerous. Truckers need to be alert and have full awareness when operating a heavy-duty truck.
Eat Slower
Eating too fast causes you to take in too many calories. Be mindful of how fast you eat while on the road. Take your time and eat slowly. Studies show that those who eat slower tend to feel more full quicker than those who scarf down their meal.
Drink Water Before Meals
Try to have one glass of water 30 minutes before your meal. Drinking water before your meal helps with digestion. Water also acts as an appetite suppressant. Drinking a glass before a meal can make you feel fuller, therefore it reduces the amount of food you take in.
Get Enough Sleep
Sleep is crucial to truck drivers. Being short on sleep can affect many things in a truck driver’s life. Especially their weight. Studies have shown that people who lack sleep have an increase in their appetite. . Ghrelin and leptin are two hormones that help regulate your hunger. When you are sleep deprived, those two hormones are negatively impacted. According to Sleep Foundation, lack of sleep causes the ghrelin hormone to spike, while the leptin hormone falls. That causes an increase in hunger. Getting the right amount of sleep is an important part of maintaining your weight.
Share with us in the comments below or on our social media your weight loss diet tips for truck drivers!
