Why are so many hotshot drivers obese?

According to a Business Insider article, “nearly seven in 10 truck drivers were obese, and 17% were morbidly obese, which is defined as 100 pounds over your ideal weight, according to CDC research. Among all working American adults, one-third are obese and 7% are morbidly obese.”

This is serious. Obesity raises your risk of fatty liver disease, heart disease, high blood pressure, sleep apnea, strokes, and type 2 diabetes among others. When you combine long hours of driving, a sedentary lifestyle, plus unhealthy eating habits, you get the prevalence of obesity among hotshot drivers that you see today. However, this doesn’t have to be your reality.

To help you, we’ve listed the top 5 ways to lose weight while on the road:

1. Exercise at Least 20 Minutes Daily

You don’t need weights, a gym, or excuses. You can exercise anytime, anywhere. What you need more than anything is consistency. It doesn’t have to be very long. Just 20 minutes of vigorous exercise every day will keep you in good shape and keep you from storing more and more body fat.

2. Don’t Skip Your Breakfast

It is said that breakfast is the most important meal of the day. True, it’s the foundation for the energy you need for the rest of the day. Eating breakfast jumpstarts your metabolism, helping you burn more calories. So don’t skip it in favor of just some doughnuts or anything you can find along the way.

When you skip breakfast, you tend to be hungrier, and your energy level tends to be low. So this entices you to snack more, and even overeat, leading also to more unnecessary truck stops which will kill your productivity.

So what should you eat for breakfast? Try to schedule a 10- to 15-minute breakfast where you have whole grains, boiled eggs, fruit, and some other healthy food. This breakfast habit will pay dividends for you long-term.

3. Pack or Prepare Healthy Snacks

We all know that truck stops provide very little in the form of healthy options. So a good strategy would be to pack your snacks before you hit the road. Some good ideas are fruits, nuts, protein bars, and raisins. These will be healthier for you and will help you lose weight.

4. Avoid High-Sugar Drinks — Drink Water Instead

Here’s another important point: Try to avoid sugary drinks, including energy drinks and sodas (softdrinks). High-sugar drinks for example only offer temporary energy, but it will leave you crashing down again a few minutes later. If you want to want to be healthier, more energetic, and also avoid sleepiness while on the road, drink more water. Dehydration is one cause of headaches, and it also causes a person to feel drained and fatigued. Along with water, it will also be helpful to eat some nuts when you are feeling quite tired — they’re rich in magnesium and folate, which our body needs for energy and cell production.

5. Log Both Your Fitness and Nutrition Progress

In this Smartphone Age, it’s straightforward to keep track of your health progress. Just download one of the many great apps available on iPhone or Android. Then, record your food intake and your exercise sessions. This will help you see patterns and help you make the necessary corrections to your diet or your workouts.

The Bottom Line

Losing weight while on the road is a challenge, but it is not impossible if you are determined enough. It’s also a matter of breaking old bad habits and developing new ones regarding diet and exercise. Try these tips we have outlined above. Please feel free to reach out anytime to let us know if you have made any progress. Let us know in the comments!