On the Road to Fitness: How to Lose Weight as a Trucker
July 5, 2023
Here at Trans Lines, we’re not just dedicated to hiring the best truckers – we also want to help truckers live their best life and stay healthy on the road.
Long hours behind the wheel, limited healthy food options, and sedentary lifestyles make it tough for truckers to maintain a healthy weight.
However, with the right strategies, determination, and a bit of creativity, you can achieve your weight loss goals and improve your overall well-being.
Let’s explore some practical tips, eating habits, and lifestyle changes you can use to shed that trucker belly and the health risks that come with it. Go over these tips with your doctor, trainer, or nutritionist to create your ideal weight loss plan.
Understanding the Basic Formula for Weight Loss
There are countless fad and gimmick diets claiming to hold the magic solution for weight loss. But it fundamentally boils down to a simple equation: calories in versus calories out. To shed those extra pounds as a truck driver, you need only apply this formula in the proper way.
Calories in refers to the energy derived from the food and beverages consumed throughout the day. It’s crucial to keep track of your calories consumed, either manually or via an app. Think of it as the weight loss version of your logbook or ELD.
Calories out represents the energy your body burns through daily activities, including both your basal metabolic rate (BMR) and physical activity. BMR refers to the calories your body needs to perform basic functions at rest.
To determine your daily amount of calories burned, use this calculator – simply enter your information and you’ll get your maintenance calorie amount.
How Big of a Deficit Should You Aim For?
If you eat at maintenance calories, you’ll stay at the same weight. To lose weight effectively, you need to create a calorie deficit by consuming fewer calories than you burn. This deficit forces your body to tap into its fat stores for energy, resulting in weight loss over time.
So how big of a deficit should you aim for? One pound is 3500 calories, so if you put yourself at a 500-calorie deficit per day, 7 days a week, you’ll lose a pound a week, or about 4 pounds a month.
If this feels too difficult, lower it to a 350-calorie deficit. This would see you burn a pound every 10 days, or about 3 pounds a month. Unless you’re very overweight, it’s ideally best to go slow and steady with your weight loss plan, so you can stick to it without feeling too hungry.
Why to Eat Healthier as a Trucker (and How to Do It)
While a calorie deficit is the essential and proven way to lose weight, this isn’t all there is to staying healthy. Some people may think about cutting calories to lose weight as a truck driver, and wonder whether they could meet their deficit on pizza, burgers, and sweets.
The answer? Yes, technically. But is it advised? Absolutely not. Not only should you eat at a calorie deficit, you should make sure you’re eating healthy foods. When you do, you enjoy many health benefits, such as:
● Reduced chance for tooth decay, diabetes, heart disease, and more
● Improved energy, mood, and alertness both on the road and off
● Healthier skin, nails, and more as you get the essential vitamins and minerals
In addition, eating a healthy diet can leave you feeling fuller. By filling your stomach with fruits and vegetables rather than junk food and sweets, you can curb cravings. What’s better than losing your trucker belly? Doing so without feeling hungry!
How to Eat Healthier on the Road
Sure, eating healthier on the road is beneficial – but some would say it’s also difficult to do. After all, you can’t exactly bring your kitchen with you or ensure you’re always near a health food store. However, you can get creative.
If your truck is equipped with a portable fridge and cooking hardware, you can make your own healthy food. Not a cook? Consider buying healthy ready-made meals you can prepare quickly. If all else fails, try to swap out your go-to foods for healthier alternatives.
Make Time for Exercise on the Road
The more exercise you get, the more calories you burn, making it easier for you to eat up and enjoy. Exercise also provides numerous other benefits in addition to calorie burning, including:
● Better mobility and flexibility
● Improved concentration and focus
● Additional energy and vitality
These are all especially valuable when you’re on the road. To lose weight, consider going for walks during the day, or bring portable exercise equipment with you on the road, like free weights or resistance bands. You can also look for gyms, including 24/7 options if needed.
For exercise inspiration and guidance, check out the various workout apps and programs out there. They can help you lose weight, build muscle, and more.
Start the Journey to a Healthier Life as a Trucker
With these trucker weight loss tips, you can shed your trucker belly, along with the subcutaneous fat all around your body. Even if you’re on the road regularly, the right approach can ensure you slim down and stay healthier.
Remember, the formula of calories in versus calories out is the foundation of weight loss, but it's essential to prioritize overall health and well-being. Focus on nourishing your body with nutrient-dense foods and get plenty of exercise.
Don’t forget to mix in hydration and proper sleep. With commitment, discipline, and a balanced approach, you can achieve sustainable weight loss as a truck driver and embark on a healthier, happier journey not just on the road, but through life in general.
Here at Trans Lines, we create a supportive environment that supports trucker wellness. Contact us today if you’re interested in learning about job opportunities with our company.