Let’s face it, weight gain is really easy when you’re sedentary all day long. Weight loss can also feel impossible when you’re on the road, surrounded by unhealthy choices at truck stops and sitting for hours at a time. According to the Federal Motor Safety Commission, truck drivers must pass medical evaluations that indicate no history of cardiovascular disease, high blood pressure, or diabetes because those medical conditions can impair driving ability, and therefore result in a loss of your license. If you’re struggling to stay fit, here are some helpful tips to help you lose a little bit of weight.
Track your Calories
We’ve all heard this one before: weight gain happens when you eat more calories than you burn. However, it can be easy to lose track of how many calories you’re eating if you don’t write it down. There are some great apps you can use on your smartphone to help you keep track of your calories so you don’t go over. Typically, to lose weight, women should eat 1200-1500 a day and men 1600-1800 depending on your muscle mass.
Pack Your Lunch
Eating well on the road can be expensive and difficult if you’re always stopping for your next snack. Keep a cooler in your cab and fill it with healthy snacks, like low-fat cheese, fruits, vegetables, or mixed nuts. Packing a lunch you can eat cold, like a pasta salad with whole-grain noodles and protein-packed tuna or chicken breast can help fill you up and sustain your energy without increasing the temptation to eat unhealthy foods by stopping at a gas station or rest area.
Practice Mindful Eating
If you do stop at a rest stop and get a bite to eat at a restaurant, be mindful of the food you’re ordering. Ideally, avoid fattening meals like hamburgers and other foods that are breaded and deep-fried and opt for a grilled lean meat with a salad. However, that may not be realistic for every single dinner. Take little steps on the path to being healthy, and take time to actually enjoy your food. If you’re eating a hamburger, take smaller bites and take a sip of water or just put your food down on the plate between bites. Taking the time to properly enjoy your food will make it more satisfying and you may not even eat the whole thing!
Make Time for Movement
The American Heart Association recommends at least 30 minutes of exercise a day, 5 days a week, however, it doesn’t have to be consecutive! Making a little bit of time every time you stop at a rest area can make a huge difference in your weight-loss goals. Walking is the best exercise you can do, especially if you can power walk or jog. Doing a few plyometric exercises like squats or jumping jacks to get your heart rate up can also be great for your body. Do that for 10 minutes, 3 times a day and you have your 30 minutes.
Baltimore Freightliner-Western Star For All Of Your Trucking Needs
Whether you are looking to upgrade your fleet to tow trucks or simply interested in the latest trucking technology, you can rely on Baltimore Freightliner-Western Star. We have provided top-notch service for the trucking industry for 30 years and would love to assist you in buying a new top-of-the-line truck, finding the specialty parts you need, or repairing your truck. Give us a call toll-free at 800-832-7278 or locally at 410-685-4474, or contact us online. To find out more about what we are up to, follow us on Facebook, Twitter, Pinterest, and Google+.