Did you know that U.S Long Haul Truck Drivers are twice as likely to be obese as the adult working population? It’s true, according to a study by the National Institute for Occupational Safety and health (NIOSH).

However most drivers who become obese have their diet to blame more than their job. While you may not be able to find the time to hit the gym daily on the road, making a few simple dietary changes will help you to lose weight and keep it off easily without ever having to set foot in a gym. It is estimated that 75 percent of weight loss comes from dieting as opposed to exercise.

Drivers often complain about not being able to find healthy food on the road, which is not true at TA-Petro stations, where there is a wide variety of healthy food but it can be true at other diners and truck stops. In this article you’ll learn how to eat to lose weight even if you’re stuck with just convenience store food available late at night.

How to Eat to Lose Weight

Not all food is created equal when it comes to weight loss, re-arranging your intake of macro-nutrients (protein, carbohydrates and fats) will help you to lose more weight than almost any other method. If you’re serious about losing weight you’re going to want to seriously limit if not eliminate your intake of sugar and carbohydrates.

Sugar and carbs can be helpful if you’re living an active lifestyle but if you’re on the road, all those carbs and sugar get turned into fat for storage.

Most drivers looking to eat healthy try to switch from donuts, and friend foods to granola bars or other “breakfast” type bars which are loaded with carbohydrates and sugar. So even though they are technically eating “healthier” they’re not actually losing any weight.

Replace Carbs and Sugar with Protein!

 The easy solution to the problem of what to eat instead of junk food, or “healthy” carbohydrates is to replace those snacks or meals with ones that are high in protein.

Snacks like beef jerky, tuna, eggs and nuts are a great replacement for your usual high carbs eats.

Another thing you should do immediately if you are serious about losing weight is to stop drinking calories! Sodas, energy drinks, even fruit juice, are LOADED with fattening sugars. A 12-ounce soda has 240 calories and a whopping 39 grams of carbs and sugar! Switching to water will make a huge difference around your waistline.

Don’t Try to Do it Alone!

Dieting alone can be hard and you don’t have a spouse or a friend on the road to make sure you’re sticking to your diet. Using smartphone apps like  My Fitness Pal or Lifesum can help you stick to your diet by recording everything you eat and help you get the recommended macronutrients (protein/carbs/and fat) you need for your weight loss goals.

To learn more strategies for staying healthy and productive on the road, or to start the search for your next trucking job, contact a CDS specialist today.