Navigating the Road to Weight Loss: Diet & Fitness Strategies for Truck Drivers

As a truck driver, you likely work long hours and push yourself to the brink to ensure that businesses have the necessary products and families can put food on the table each night. It can be a thankless job, but you mustn’t take your body for granted in the process. As you drive across the nation, you need to stay healthy, prevent illness, and focus on diet and fitness. It may seem impossible to exercise and eat right when you’re stuck behind the wheel, but when there’s a will, there’s a way.

This guide will provide tips and considerations to remember so you can prioritize your health during your next long haul.

Smart Food Choices and Snacks on The Road

When you only have so much time between stops, it can be tempting to get a quick meal at the truck stop fast food joint or grab snacks at the gas station, but you need to be careful about what you eat. Fast food contains trans fats that can make you feel tired and sluggish, and that’s dangerous when you need to focus on the road. Plus, many snacks contain sugars and artificial ingredients that can be bad for your body and heart.

If you only have time for small snacks in the truck, then at least go for the healthy options. Many tasty treats are good for you and easy to eat on the road, including jerky, an excellent protein source. However, like all foods, you must check the nutrition information to find a low-sodium brand. Protein bars are also good, but check to ensure they’re not loaded with refined sugars. When in doubt, go for a package of mixed nuts because they contain protein and unsaturated fats, which are good for your heart.

You can save money and ensure that you eat good food by going to the grocery store before you leave for your next job so you can buy healthy foods that you know are good for you.

Knowing that you could be on the road for several days, storing your food is wise to preserve the flavor. Many trucks have small refrigerators in the cab, and if yours does, store your sandwich meat, fruit, and vegetables there to keep them fresh and flavorful. If you only have a cooler, that will suffice. If you’re storing dry foods like nuts and jerky, keep them in a secure sealed container so they don’t get wet. Cover dry snacks in foil or wax paper for extra protection.

When Possible, Get Out and Move

Yes, you need to drive for long periods to hit your deadlines, but it’s vital that you take every chance you get to stretch, exercise, and fit in some light cardio. While trucks have become more comfortable over the years, sitting in the same position for long periods can be bad for your back, and as you sit, you may be more tempted to eat out of boredom.

There’s also a connection between physical fitness and oral health that you need to consider. When you exercise, you create more saliva, preventing dry mouth and slowing down tooth decay. Also, your gums and your immune system both fight off bacteria in your mouth and when you exercise, you strengthen your immune system so you’re sick less often overall.

So, it’s important to stay active, and luckily, there are many ways that you can add simple exercises to your busy life. If you want to lose weight, then get out of the truck at every destination and rest stop and walk around the area or lightly jog down to the restaurant for your meal. If gaining muscle is your objective, bring dumbbells in your truck and put in some reps whenever you’re stopped and waiting for them to unload your vehicle.

You’ll find that many truck stops have gyms where you can get in a real workout with treadmills and free weights, and then you can shower afterward. There are other trucker-friendly gyms around the country where you can stop in without a lot of hassle, and you’ll have access to all the equipment you need.

Tackling Weight Loss While on The Road

When you’re constantly on the go, it can be hard to track your food intake. Take some time to create a physical food journal or use an app.

Tracking your food is essential because it helps to keep you accountable, so you don’t go for a salty snack when you’ve already consumed too much salt. Also, when you write down what you’re eating and take note of the calories, you can see how healthy the food you consume really is and make better decisions.

You can either create a physical food journal or use one of the many popular weight loss apps available on the market that are great for truckers. One of them, My Fitness Pal, allows you to quickly scan the barcodes of your snacks and upload them to the system so you can keep track of your calories with the touch of a button. If you have trouble fighting cravings, try My Diet Coach, which has tools and tips to motivate you to keep on track.

As a truck driver, you may not think you have a chance to stay fit and exercise, but with the right mind frame and a few tricks, you can keep in shape and work to your full potential.