A Driver’s Guide to Health: Effective Ways to Fight Obesity
Admittedly, many of us have had a New Year’s resolution of losing weight. The reasons might be to live a healthy life or to look or feel great. But, many of us have also failed to reach the desired weight because it’s not easy to change the lifestyle and habits we’ve spent years developing.
Because obesity is so common, many consider it as a merely cosmetic concern, but obesity is categorized as a disorder that can cause physical and mental health issues. Obesity is caused by taking in more calories than are burned, which is often a result of a combination of unhealthy eating habits and sedentary lifestyle. For truck drivers who spend many hours on the wheel and away from home, it is especially important to take good care of their health.
Take a moment to find out your body mass index (BMI). BMI is a way to measure the level of body fat based on one’s height and weight with this formula: (weight in pounds ÷ height in inches ÷ height in inches) x 703. BMI of 25 or more indicates overweight. If you have a BMI of 30 or more, act now and build a plan to fight obesity.
Here are some tips to get you started on your journey to a healthy weight.
Developing Healthy Eating Habits
Losing weight begins with developing healthy eating habits. It’s not just about eating less, but more about eating right. As you start, try to focus more on practicing healthy eating habits instead of thinking about the number on the scale.
First, try increasing your water intake. Drinking water burns calories, boosts metabolism, soothes hunger, and flushes out toxins from your body. Meanwhile, cut out sugary drinks from your diet and replace pop with water, sparkling water, and sugar-free tea, and black coffee.
Next, plan your meals. Make sure your diet includes various foods from the major food groups: fruits, vegetables, grains, low-fat dairy products, lean protein sources, and nuts. Since it can be challenging to get healthy food while on the road, consider packing meals and bringing them with you in a cooler. Here are some ideas for packed meals that travel well: https://carter-express.com/8-recipes-for-nutritious-meals-that-travel-well/
Lastly, control your portions. Adult men need to consume about 2,500 kcal a day, and adult women need about 2,000 kcal daily. If you are used to eating more than that, start with cutting down by 25% of what you eat daily, and keep reducing gradually until you reach the recommended amount of calories. To keep your calorie count low but to stay full, consider these low-calorie foods: boiled eggs, steamed vegetables, oatmeal, quinoa, Greek yogurt, sweet potatoes, fresh carrots and celery, nuts, and berries.
If you have succeeded at one week of eating healthy, reward yourself with one cheat day. Have what you love to eat, but remember to keep it to one serving. Maintaining a healthy weight is a long-term goal and a lifestyle in itself. So be realistic in your plans and don’t rush.
Developing a Healthy Lifestyle
Remember, you will lose weight if you burn more calories than you take. Being active will have to become a part of your life.
While on your route, take some time to walk around and do light exercise at each rest stop. Try to exercise at least 30 minutes a day. The time can be spread out throughout the day. You can also try these simple stretches you can do in your cab: https://carter-express.com/simple-in-cab-stretching-tips-for-truck-drivers/.
You don’t need an expensive gym membership to lose weight. There are so many workout routines and free exercise videos online that you can do at home or outside your truck without any equipment.
Always keep in mind your motivation to lose weight. Do you want to have more energy? Do you want to take less medication? Do you want to set a positive example for your kids?
Whatever it is, write down your visions and visualize yourself as a person with healthy weight and everything that comes with it. It may be a long, tough journey, but the increased quality of your life and all the benefits will reward you well. Don’t give up!