Truck Driver’s Guide To Healthier Lifestyle
A Good Plan Is Essential For Losing Weight
Studies have shown that truck drivers have a much higher incidence of obesity, high blood pressure and diabetes than other industries. Being overweight is one of the main factors for many truck driver health issues. The key to any weight loss plan is you’ve got to believe in yourself and realize losing weight requires small changes you can stick to so they build up over time. Eventually, new good habits will form leading to a healthier lifestyle and a trimmer you. In general, you’ll need to create a deficit of 250–500 calories per day to lose 1/2 to 1 pound per week. We’ve assembled a collection of practical tips for incorporating a healthier lifestyle.
Check with your doctor before starting any exercise or diet program.
TWO WAYS TO LOSE WEIGHT
OK, so how do you go about creating and achieving a calorie deficit. Basically, there are two ways to lose weight: changing what you eat and changing how you move. Most people find a combination of the two leads to the most effective weight loss.
Reducing how much you eat and turning to more healthful foods are the prime directives for anyone looking to lose weight. To get started, check out this Essential Guide to Healthy Eating. That said, if you want to do more than just eat healthy, but want to really lose weight, you’ll want to consider these five practical and effective tips as well:
- Track What You Eat: What you put into your body makes a difference in your health and your weight. That slice of banana bread at the bakery looks delicious. But choosing it over a banana adds more than just extra calories — you’ll be piling on more unhealthy fats and added sugar. As you track your intake, you get the bigger picture of what your food contains: carbs, fats, proteins, fiber, vitamins and minerals. To get the biggest nutritional bang for your calorie buck and create a bigger calorie deficit, make sure the majority of your calories from unprocessed, whole foods. While it’s important to be as accurate as you can with food tracking when trying to create a calorie deficit, don’t go crazy in the process. It gets easier with practice. Stick with it: Logging your food consistently (even if it’s not perfect) is one of the most effective ways to lose weight.
- Skip Soda: Added sugars — sweeteners added to foods or beverages when they are processed or prepared — are little more than empty calories that can lead to weight gain and even obesity, which increases the risk for chronic diseases like diabetes, heart disease and cancer. Soda is one of the leading contributors of added sugars in the diet, along with cakes, pies, ice cream and even breakfast bars and cereal. Get tips for kicking your soda habit with this article on avoiding added sugar.
- Drink Water: Hydration is important for everyone, but it can also be a key component of your weight-loss efforts. In addition to keeping your body’s engine burning, water helps to stave off hunger: The more you drink, the less room you have for consuming calories. Not convinced? See 4 Ways Water Helps with Weight Loss and then learn about the science behind why water is good for weight loss.
- Plan Your Meals: Planning healthy meals ahead of time is one of the easiest things you can do to set yourself up for successful weight loss. This can be one of the biggest factors for truck drivers due to limited parking and accessibility to healthy food choices on the road. It not only curbs the last-minute food cravings at the fast-food drive-thru but will also help you save time, calories and money. It might even inspire you to introduce new meals into your daily routine. Find out why it’s easier than you may think with the Essential Guide to Meal Planning.
- Practice Mindful Eating: Multitasking while eating — munching in front of the TV, snacking while writing emails or constant “sampling” while cooking — makes it challenging to be aware of what you’re putting in your body. Mindful eating is being aware of the taste, texture, smell and your body’s hunger and fullness cues. Knowing your cues and mastering the art of patience and mindfulness is the secret to losing weight for good and keeping it off. We’ve got 5 tips for practicing mindful eating.
Reducing how many calories you eat is the best way to create a calorie deficit, but working it from the other way — burning more calories will help as well. Plus, regular exercise can boost metabolism, making creating a calorie deficit easier.
To start, try one (or more) of these 10 workouts for weight loss, such as interval training, weight training, boot camp and more. If you try one and don’t love it, move on to the next until you find something that works best for you and your motivation. One thing that works for lots of people: Do it with a friend.
You may be surprised, but the simple act of walking can be enough to lose weight and get in shape. Walking can help you build fitness and lose weight by helping you create a calorie deficit. Even if you’re a regular exerciser, upping your daily step count through walking increases non-exercise activity thermogenesis (NEAT), which has been a big area of research because it may be an answer to how body weight is maintained, gained or lost.
Now that you have an understanding of to two main foundations for weight loss, here are six simple strategies to help you reach your goal.
It’s easy enough to say eat less, move more, but often more difficult to do. We have a few ideas on how to make it easier:
1. REMOVE TEMPTATION
If you’re trying to set yourself up for success, keeping donuts and chips around isn’t doing you any favors. Do a little spring cleaning of your pantry and fridge to stay on track with your goals. Then check out these 5 Ways to Make Your Kitchen an Oasis of Healthy Eating.
2. STOP EATING AFTER DINNER
Late-night snacks are usually high-calorie, large portions or snacky foods (cookies, ice cream, chips and candy) eaten mindlessly out of enjoyment to unwind from the stress of the day. It’s a recipe for weight gain and disaster. Learn what midnight snacking is doing to you.
3. LEARN HOW TO ORDER AT RESTAURANTS
Eating out can rack up the calories, so knowing how to make healthy menu swaps is key. Whether you’re dining at your favorite steakhouse, Italian trattoria or ordering Chinese takeout, this guide gets you on the right track toward making the healthiest selection. Be smarter at restaurants — but still enjoy yourself.
4. MASTER CALORIE SWAPS
Whether it’s swapping hummus for mayo or zucchini noodles in lieu of traditional spaghetti, the calories you save really add up when you’re trying to create a calorie deficit. Here are 10 simple tricks that’ll help: Arm yourself with “hacks” to save calories.
5. CONSIDER NON-SCALE VICTORIES
Your weight is determined by a variety of factors, including hydration, climate, when you last ate, bathroom habits and exercise. In other words, weight fluctuation is common, and there’s much more to good health than a number on a scale. So stop weighing yourself every day and how to figure out a scale schedule that works for you. Better to keep notice how your clothes fit than worrying about scale numbers. Remember, muscle weighs more than fat, so pay more attention to how you feel (more energy, more alert, less tired and fatigued).
6. GET ADEQUATE SLEEP
Sleep is undervalued. Getting enough quality sleep is holistically tied to your health and weight-loss goals. Sleep offers our bodies a chance at restoration and rejuvenation. When we’re sleep-deprived, we tend to eat more, exercise less and make poor food choices. Here are the hows and whys behind our need for sleep, along with five tips on how to get a better-quality dose of those cherished zzz’s.