OTR guys that have lost weight while over the road, I need your advice
Posted by legendarygarlicfarm@reddit | Truckers | View on Reddit | 208 comments
I used to be absolutely massive, around 620 pounds. I lost about 280 pounds before becoming a trucker about 7 years ago. I managed to make it the first 2 years of trucking without regaining any of it, but after a 6 months stint of team driving(never again) I gained back about 60 pounds and haven't been able to get rid of it ever since.
I'm back up to around 385 pounds. It sucks. I eat mostly clean food. I have a fridge and freezer and cook 90 percent of my own meals.
I'm just really inactive.
I'm looking for anyone else that's lost weight OTR that can give me some advice. I keep trying and trying and I keep failing. When I'm at home I naturally lose weight but when I'm over the road it just comes back.
I was home for about 3 weeks for my last kid being born earlier this year and I dropped 20 pounds without even trying. Only to regain it after 4 months back over the road.
I never want to see 400, 500 or 600 pounds again, but I'm scared. Thanks for any advice you guys might have.
First-Olive-1181@reddit
Switch to flatbed
chazzzzmak1972@reddit
Avoid carbs and sugar zero sugar Gatorade’s taste delicious plain Greek yogurt with some fruit makes a great dessert. You could have lots of steak, bacon and chicken.
Gigabite244@reddit
Honestly its all abput the diet brother. I understand how inactive the job can be more than anyone. I was struggling with type 2 and being almost 400lbs. I went on the carnivore diet and changed all of that. Cc i dropped 70 lbs in 6 months and was goin strong. What i recommend is getting a in cab cooler(electric is a good bet) and goin to a gorcery store and spending your 30 minute break getting some essentials. At the height of it i only stopped at loves gas stations for like a zero sugar gatorade, or maybe some pork rinds. It also saved me alot of money in food costs cuase i didnt eat out like ever. In the morning before your pre trip cook some bacon and eggs in an electric skillet, and after your shift cook some ground beef or a ribeye. Youd be suprised how much of an actual cook space you can make if you get creative.
Heres a grocery list of things id get to get started. 1 electric skillet 1 big electric cooler 1 non metal spatula 2 lbs of ground beef 2 ribeyes 1 lb talapia 24 pack of eggs 1 pack of bacon 4 sticks of butter Some american cheese Salt and pepper 3-4 bags of pork rinds 4 packs of tuna.
4 eggs 4 strips of bacon for breakfast Tuna and pork rinds are for snacks if you get too hungry Eat 1 lb of something for dinner
Good luck and stick with it the first month is hard but youll shed weight
Dildoschwaggins_007@reddit
Walk before you get behind the wheel. Walk after you're done with your shift. At least 30 minutes at a time. Drink plenty of water, i mean water, not soda. And dont put sugar in your body.
gengarjuice69@reddit
i never was massively overweight, but definitely in an area where i didnt like the way i looked. i started driving a year ago and honestly if you really lock in and focus on what youre eating you can lose weight. i lost about 30 lbs in 6 months from just eating less and also walking. it feels weird to walk at a truck stop sometimes but you can do it. if youre at 385 id recommend aiming for 7500 steps a day minimum and doing your best to limit your food intake. personally i did intermittent fasting and didnt start eating until 12 pm and stopped by 8 pm. within those hours i mainly just ate two meals around 600-800 calories each and if i snacked any it would be an apple and a meat stick. ultimately its a mindset thing and once you've dialed in with a specific plan it becomes routine
merpinit@reddit
18 hour intermittent fasting… it sucks but you’ll lose weight
Kan-ka@reddit
I just bought a bike 🚲 but the seat makes me not want to ride it anymore because it gave me bruises on my behind, I have to find a way to change the seat the nut to the seat won’t move an inch
9Livers@reddit
There are medications
whiskey-1@reddit
Get used to being hungry.
Cobra_Milk599@reddit
Buddy needs a clorie deficit BIG TIME
legendarygarlicfarm@reddit (OP)
Every fat person does
mistman1978@reddit
Tried Ozempic?
If needing to lose serious weight it seems like a no brainer.
LunarSilvia@reddit
It’s a good way to lose weight but it’s not for everyone. I did it for 3 months and went from 320 to 300 but it was causing me to feel nauseous and vomit often.
I was eating clean but I guess my body just didn’t like it. If OP decides to try it I’d do it short term and if he’s happy I’d definitely say continue using it but do be aware there’s a risk of it not making you feel good.
Also worth noting I was on generic semaglutide because my insurance won’t pay for name brand ozempic and I couldn’t afford it out of pocket. I have heard the name brand stuff is a lot better with less side effects and better results but I can’t confirm that myself.
legendarygarlicfarm@reddit (OP)
I've been thinking about it
kniveshu@reddit
Check out r/keto they're a bit cultish but can get you on the right track.
whiskey-1@reddit
For what it’s worth, that’s not even my line.
That guy Luke from the Outdoor Boys said it once in one of his videos. Guy lost like 200 pounds or something and he talked about how he didn’t do anything special, didn’t diet, didn’t exercise, no weight loss program, he just “got used to being hungry.”
Took that to heart, have lost about 40 pounds myself since being on the road.
No_Teaching_8273@reddit
Being able to manage hunger is a gift
Cardinal_350@reddit
I'm a fat guy that has lost 100lbs more than once. I don't give a fuck what fad diet or "program" you think will be the best. Less calories means losing weight PERIOD. When I get too fucking fat I just cut down what I eat for a few months and the weight peels off
QuitAlive2475@reddit
Get a dog, not a tiny one, and take it on long walks during downtime. I've lost 35 pounds walking 3 and up to 5 miles with my pup. Of course I worked up to it. Use an app to track and keep you going to a set distance.
Friendly question: How the hell did you get a dot card? I am planning to start trucking late in life and everyone has told me there is no way I will get a card because of weight, diabetes, and cpap.
legendarygarlicfarm@reddit (OP)
Can't have a dog doing hazmat
Hairy_Arachnid975@reddit
Exercise helps a lot. Do you track your calories? Sometimes we think we’re not eating very much but it’s way more than we think. Also pay close attention to how certain things affect your body. For example, I cannot have any diet drinks or energy drinks at all or I immediately start to balloon and can’t lose it no matter how little I eat, breaded chicken will do the same thing to me.
Frybread002@reddit
Yeah, calorie trackjng has been helpful for me to lose weight. I eat around 1,200 - 1,800 calories a day and feel normal. Making sure I burn more than I eat is very important.
Abucfan21@reddit
This ☝️
Gaining and losing is a mathematical equation.
In the end, weight management is a test of true willpower. You MUST convince yourself that being hungry ( and not satisfying that hunger) is a noble snd worthwhile endeavor.
redrhino606@reddit
I just downloaded my fitness pal app. So far so good!
Hairy_Arachnid975@reddit
I love my fitness pal, makes things so much easier
pervyjeffo@reddit
That's a weird and unfortunate rule. In Canada we call it dangerous goods, and I've had a dog with me for all my years of hauling oil, natural gas, ammonium nitrate, etc.
legendarygarlicfarm@reddit (OP)
They're not allowed on military bases. They're also not allowed at nuclear plants. Those are the places I go to the most
Sir_Uncle_Bill@reddit
Can't have a dog but can you just walk with some music on?
TacoHimmelswanderer@reddit
You don’t have to have a dog to get out and walk
CakewalkNOLA@reddit
What kind of hazmat are you doing that you can't have a dog? I had a dog on the truck with me for years while hauling hazmat.
legendarygarlicfarm@reddit (OP)
DoD/DoE stuff
mistman1978@reddit
That's part of the problem actually. Don't you defacto have to be guarding the load most of the time??
legendarygarlicfarm@reddit (OP)
Technically yes but I can walk around
milkman819@reddit
Can always walk laps around the truck when parked for your 10 hr break. I can't remember exactly but something like 50 laps around the truck is a mile. Can always use a pedometer to track your distance. And don't worry about what other drivers think or say about you doing it. While you're walking and getting healthier, they're sitting in their truck getting unhealthy. You're the winner in the end.
mistman1978@reddit
I was thinking escorts or random checks. Heard horror stories years ago about driver's on high security loads being caught in a Casino instead of with the load.
rvaworm@reddit
How would one go about getting into that? I want to pursue my hazmat career more. I'm currently hauling propane in a class B Bob tail but I do have my class A
MrKinetiCat@reddit
Then of a dog, get a hobby grade basher rc car, nothing too expensive, like maybe $120 on amazon all things included, probably less expensive than a dog in the long run. I got one and while I'm not in your exact situation, it helped me get out of my room when I was going through a dark time so it might help you get out of the truck more often.
legendarygarlicfarm@reddit (OP)
I like that idea
mistman1978@reddit
Walk a half mile or 3/4 miles (which is about 10-15 minutes) every day if possible. Hard to state how big a difference this makes. Don't do it and your life span will shorten dramatically.
Admirable_Purple1882@reddit
So then just walk by yourself?
madtowntripper@reddit
The dog is a great help for motivation. There are many (most) days when I don't want to walk twice a day but my dog staring at me with her big dumb brown eyes will make me do it every time.
QuitAlive2475@reddit
Ahhh gotcha, thats why i'm here to learn. Back to my comment though, if you are ever in a new situation the dog thing has changed my life. I mean I can just go for a walk myself but having the dog makes me want to more I suppose. Not to mention the loyal pal by my side. Be well.
firemarshalbill316@reddit
They are lying to you. CPAP isn't like people make it out to be. And helps me sleep like a baby. Your medical card will be year to year instead of two years straight. Whoopy. Nothing special there. Should be getting a yearly checkup anyway.
DivaCupVampire@reddit
Don’t say shit about having diabetes or a cpap when you go for your medical card, those people are not your friend. If your diabetes and apnea are under control with your meds and cpap then don’t say a fucking thing
QuitAlive2475@reddit
My beetus is controlled sub 6 a1c and becausei forced myself in the beginning, I use me papp every night. So yeah, but any jail time for lying by omission?
chaoz2030@reddit
I've had a CPAP for years. All it does is you have to get a card every year instead of two
QuitAlive2475@reddit
That's great news!!! Thank my friend.
Nick_1222@reddit
It's neck size, not so much your weight. Although if your big most people's necks would also be big but this also can be for muscley dudes too. Get tested for sleep apnea if it doesn't come back negative you're in the clear. If it does come back and you have it it's hell but still doable. Get a machine with at least 3 months of use and you can qualify for a year dot card. Is it a pain in the ass yes but can you get a dot card with sleep apnea yes.
T3AMCHIEF@reddit
Join the let's truck tribe and tune in every Wednesday. It's all about trucking and he can definitely set you on the right path to losing weight. He is no nonsense, he'll ask you about your diet and how to change it to help you lose as much weight as you want. Everyone is different but I highly recommend it. https://www.letstrucktribe.com/?via=41a094
Ok_Measurement_107@reddit
Well there's only one real way to lose weight, decrease your calorie intake and increase your activity. As far as the "I don't have time" bs, you have to make it. Go for a walk while getting loaded/ unloaded. Wake up an hour early and do some pushups and sit-ups. Fats don't have a long life span so you gotta do it.
Cobra_Milk599@reddit
People have WAY more time than they lead themselves on to believe. Ask me how i know. Make a spreadsheet of your day and you will find more free time than you would think lol
gabkins@reddit
Yeah I think it's more a lack of motivation, and they use lack of time as an excuse.
Yeah trucking is long hours but you can fit in 10 min of weight lifting here and there throughout the day, or do a full 30 min before you start or at end of day.
Once it's a habit, it's easier to maintain.
Cobra_Milk599@reddit
My gf is a fitness/nutrition coach, you are NOT wrong.
RealSharpNinja@reddit
That's technically two ways that can work independently.
ejperry135@reddit
Intermittent fasting. Only eat within an 8-hour time window everyday. Whenever you’re stopped for the day, check to see if there are any local gyms around (Planet Fitness seems to be the most convenient) and sign up for a membership. You’re going to have to move around as much as you can.
Marmatus@reddit
You can eat clean food and still be overeating. You can also be highly active and still remain overweight. The biggest factor is how many calories you’re consuming. Eat less and you will lose weight.
Financial-Prize9691@reddit
It simple math. When you are home you probably burn about 500 calories a day more than when you are trucking, just from living your life as a normal human being. That's a pond a week of weight gain.
Reduce your food intake when you are on the road or do do more activities or both.
Watch what you are drinking, it is too easy to drink an extra 500 calories without even noticing it.
I only eat twice a day with a low calorie snack in the middle, have a kettlebell in the truck and walk for an exercise routine and do isometric exercises in the shower if it is too damn hot outside.
Captain_Wag@reddit
I was 165 for the longest time and hit 205 after a year of otr. It doesn't sound like much, but until that time, I was skinny my whole life. Even though i was cooking most of my meals, the lack of exercise caught up with me real quick. I did see this one very fit trucker at a truck stop that would exercise during his 30. He ran laps around his truck shirtless while lifting weights. I suppose it comes down to how much you want it. You can get fit if you stick with it.
Small-Letterhead2046@reddit
Ozempic.
illdoitlaterokay@reddit
You already know the answer. For whatever reason whatever you put in is not as much as youre burning off. Anything worth having takes work. Work means forcing yourself to take smaller portions even though you're starving after a long day. Work means taking 20-30 min to specifically burn the extra off if you have time. Who knows where or what will start shrinking first? But it will because it's math. Not an if.
ContentNarwhal552@reddit
Easy/simple (except not really) answer: Eat a balanced diet in moderate portions, and exercise. Even 15 minutes of walking a day can change the game for you. Start small and go from there. Consider talking with a nutritionist about the challenges you're facing. They can help you learn how to eat well. A personal trainer can help with exercise. The more you educate yourself, the better.
That said, make changes a little at a time. Believe me, going too fast will make you more likely to crash and burn. Instead of your usual afternoon soda, replace it with the same amount of water for two weeks. Then do the same with the soda you normally drink at noon. Instead of chips, try a banana, or baby carrots. Find things you like to eat that don't suck. When you go to the store for groceries, pay attention to the ingredients in the food you buy. Go for whole ingredients, less sugar, less salt. Take care of your body now so it will take care of you (and your family) later.
Seriously. Take this one step at a time and give yourself time to learn and absorb.
Could there be deeper reasons for over-eating? Consider talking with a therapist about what you're going through now. Trauma (even things you never thought of as trauma) manifests in strange ways sometimes. Not saying that's what is causing your troubles, but they're are often deeper reasons for this kind of thing and it can't hurt to talk to someone. Remember that therapy is just a way to help you become a better, more content, version of yourself. A lot of therapists will do remote sessions.
Think of this as more of a path than as a destination. There's a lot to learn and a lot to UNlearn about food, exercise, and how to take care of ourselves. You should also know that there is NO reason you can't do this. One day at a time. Learn from mistakes and setbacks, and try again the next day. You got this!
Keep us posted!
Beneficial-Gate-8617@reddit
Just gotta find time to do any physical activity. Even when your tired
imfatletsprty@reddit
Not the answer you want but, flatbed. I lost 50 lbs and 4 pant sizes in 6 months.
legendarygarlicfarm@reddit (OP)
I do flatbed currently
imfatletsprty@reddit
Really?! Wrestling chains, throwing straps, and tarping took weight off me quicker than pretty much anything else I’ve tried
schiza-clausen@reddit
Congrats on losing so much weight in the first place. Try eating all your meals between 10am and 6pm. Walk for 30 minutes!
schiza-clausen@reddit
Don’t drink soda!
GBB_724@reddit
Retatrutide. Everything you see and/or read about it will make it feel like a scam but it's not. Once you get the dosage dialed in it's life changing. Completely kills food noise and cravings. I'm currently taking 4mg/week. One SubQ injection every Sunday. Combined with exercise, fasting and cutting carbs the weight melts off. Good luck
legendarygarlicfarm@reddit (OP)
That's still under FDA trial
GBB_724@reddit
who gives a shit. Is being 360 lb FDA approved? People have been using it for years and years and years with excellent results. Like I said good luck
legendarygarlicfarm@reddit (OP)
You can't even get it for prescription... That's what I'm saying. It's not even in phase 3 trials yet. You'd have to be in a study in order to get it
JasPRongs@reddit
You’re already doing it as far as cooking in the truck goes, but just as a tip to make it easier- I have a crockpot with me- I get the crockpot liners (so no dishes afterwards, just have to wipe down the lid)- throw in a chuck roast or a pork tenderloin. Add some potatoes, carrots, onions, garlic, beef bone broth, soy sauce, and other spices you like. Divvy it up into four meals. Thats two days worth of food with minimal calories. It’s so high in protein and the potatoes really help with feeling full. Look up other crock pot meals based on what you like! Be very careful about dairy and oil. If you cook with a little extra oil in the pan it can add 200+ calories to a meal. Cheese and other dairy products tend to also be very calorie dense.
Other tips: - i refuse to park at truck stops when I take my 30 min break- can’t binge on fast food if I don’t have access. Truck parking areas/rest stops only. - No eating while driving -Don’t drink my calories- swap to zero sugar versions of everything. Zero versions of soda are much better than diet (extra pro tip, if you’re really big on soda, I suggest slowly mixing them. Work yourself up to 50% zero cal soda, then 75%. You really do get used to the taste). I also love the mio water flavors. -get something to chew- I like zero sugar gum, tictacs etc -really really look at calories- check labels before you buy something, actually count them all up- look for a TDEE calculator to see what you should be having per day. Then look at what you’re actually eating (and drinking). Drinks are a huge hidden danger for calories. One large strawberry lemonade at Wendy’s is over 400 calories.
redditsuckz99@reddit
Im 36, 5'11. Currently at 189. If you're going to be inactive i find intermittent fasting a good tactic to lose and keep weight off. Takes discipline but it worked for me.
GoatOfSteel@reddit
I do the intermittent thing as well. I drink only water for the first 90 min before my one coffee and then a lot all through the day. I don’t eat before noon and it’s a shake and raw vegs. I don’t snack before 4 ans it’s two handful of Cheerio the plain kind and an apple. Home prepped meal when I park for the night. Doing squats whenever I can, and I always fuel in horse stance (I’m not as low as I wish I was but every year is better than the last). Some inclined push-ups as well. 5’10” 180lbs
redditsuckz99@reddit
Damn thats some good work bro. Its difficult but once you break through the discomfort its so easy it just becomes your new lifestyle. Love hearing my fellow drivers taking they health seriously. We only get one life!
GoatOfSteel@reddit
Thanks! The mindset is we GET to do those things, we don’t HAVE to.
Really__Ryan@reddit
It’s crazy to me how everybody is different.
I’ve always been tall and have a more athletic build. I was average over a mile a day walking. I was stressed as a new O/O I would get out the truck and walk and talk to my wife. I would walk my dog and walk during smoke breaks.
You need to get out the truck and walk for good blood flow. Whenever you are parked and can walk just do it.
Sounds like you got the eating health part down already:
mister_mayhem_m@reddit
Keep making all your own clean meals, stay away from processed and sugary foods, as well as carbs. READ LABELS: There is hidden bullshit in everything. This may sound silly, but be conscious of moving more quickly; walk faster, put energy into your movements and it will transform your attitude into being more physically aggressive and active.
itiswhatitis47151@reddit
Here is how I ran when I was otr...
Alway got up 2-2.5 hrs before I start to drive. .
Parked furthest away I could to truckstop.
Ate a sandwich to take meds and walked inside then came back out and walked around trailer and truck 3-4 times. Not pretrip.
During pretrip I open and closed hood each hand 10 times then stretch legs on steps.
Then every 2 hrs walk around truck 3 times then walk in do whatever and back out and do another inspection especially 5th wheel.
Lunch break/30 min break a sandwich
(Don't eat a lot when your going to drive.)
End of day. Post inspection park in back. Walk around full lot front and back 1-2 times eat dinner and do what's normal.
Before bed walk around truck 2-3 times and then relax.
Chiknlitesnchrome@reddit
The bottom line is this, You can still eat all the healthy foods and gain wait.
In order to lose weight you have to eat under the maintenance amount of calories, which means if it takes you eating 3500 calories to maintain 385 then start eating 3000 calories a day.
You don’t need to starve yourself. Eating at a 500 calories deficit will make you lose 1 lb a week because there are 3500 calories in a pound.
The grind is slow and steady but consistency is key.
You can do it driver.
Don’t slack on counting the calories, I take a kitchen scale with me on the road and have the app MacrosFirst and it calculates the calories for every food you eat and even has a barcode scanner option where you just scan the barcode of the food you are eating it it inputs the nutrient values into your daily calculations.
You can do it dude. Once you get on the train you will enjoy the ride and once you see results you will be hooked
gunsndonuts@reddit
Switch to a flatbed job that required tarping
legendarygarlicfarm@reddit (OP)
I'm definitely not switching jobs. Make too much money here
B_drgnthrn@reddit
Get a bicycle, strap it to the back of your cab, and make a point to use it daily.
joepancakez@reddit
If you can prepare your own meals, try a keto or full carnivore diet. I find you don't have to pay attention to calories as closely and fat keeps you full longer
Love_Nuggets@reddit
6'1" 190lbs. My rule focuses mostly on money, but I used to stop eating any food at all and only eat when I stopped for 34hr resets. 5-6 days of no food at all, not even tictacs. But I went to ER because of this and so started drinking double water and allowing things like cheese sticks and pickles every day or two.
I would avoid even going into truck stops at the end of the days by immediately jumping in bed after a long day and if I felt hungry, I would just think that I didnt want to be bothered by putting my clothes back on and would not eat anything thay day.
buckytuba1@reddit
Well my wife took ozempic for her diabetes it's very expensive and I don't know how people get it without a specific health issue like diabetes. I just know that it made her very nauseous and some of the side effects include vomiting and dizziness and overall feeling like s***. But it does work as far as losing weight. If you can deal with The side effects.
ChristopherMessmer@reddit
I put on quite a bit of weight when I started driving then decided I needed to do something about it so I limited my intake of carbohydrates to a max of 20 grams per day but try to keep it under 10 and I lost close to 100 lbs in about 5 months.
dumbdragonx@reddit
If you need to stay close to the truck, a mile is about 30ish times around your rig
legendarygarlicfarm@reddit (OP)
I think I'll start doing that again. I did used to work out outside of the truck but a couple times I noticed other drivers recording videos of me and laughing. It really turned me off to working out at truck stops.
D-Ray1469@reddit
Hey dude, in all seriousness, fuck them. I know they record me exercising at shippers and receivers. I don't care. It's my life, my body, and most importantly, my health. Get a pack and add weight to it. Walk for the first hour of your 10, even if it's just around the lot.
OkEvening87@reddit
Get a backpack/ rucksack and put 20 pounds in it and walk the lot. When you strengthen up add weight. When I run/ ruck I choose distance over time. Just make the distance and over time you will see your speed improve. Keep up the great work man! You’re awesome
Frenchie1001@reddit
I found calorie counting to be really helpful, shows you really are eating.
I lost 18kgs last year just from eating less, I was never huge but I went for 84-100kg back to 87 which is probably a bit high still but I feel alot better.
snownight77@reddit
Get a calorie tracking app and input every calorie that enters your mouth. Lost 100 pounds and kept it off for 5 years so far by doing this
freudsdriver@reddit
I've lost 35 lbs in the last 5 months by cutting out candy, soda, and red meat. I feel a ton better.
Whoopsadiddle@reddit
I highly recommend getting a Planet Fitness black card, been a few years but it was only 30-odd a month. I would check ahead when route planning and have a quick glance on Google satellite as to whether I thought I could get the truck into their parking lot and then call the branch I was eyeballing just to confirm it would be okay to have the truck in their parking lot for a bit.
I had a few I would do my full 10 hours in but my preference was to do a 2 hour split somewhere towards the end of my shift, so rock up at PF, do a quick workout, have a shower in an actually-decent shower, cook food in my truck or grab something and then carry on for an hour or two to wherever I was going to do my 8. It meant I wasn’t eating then going straight to bed and whilst I have never particularly cared for the gym, just having some movement in the day outside of work was good. Plus the showers were generally good and clean, that was the main reason I started doing it - I would recommend it for that reason alone.
legendarygarlicfarm@reddit (OP)
I really like this idea
Honey_Baked_ham114@reddit
This here clean showers restroom usually can find some type of parking near one and they are damn near every where. Not the best equipment but it get the job done most are even 24/7 or open really late and reopening 4am ish
Horus_Whistler@reddit
I'm otr, also living sedentary, and I am losing weight. Try intermittent fasting. Download an app for it to keep track of how long you fast. Hours going up makes monkey brain happy and thinking about how far you can take it.
I've gone up to 72 hour fasts, but with a trainee on my truck needing to eat, and having food right near me, I'm content with one meal a day. It works.
stinkwaffles@reddit
Do you do dinner for your one meal a day, or lunch or breakfast? I’m interested in doing just one meal a day
Horus_Whistler@reddit
I'm doing dinner. Usually around 6pm. Though I've heard it's a lot easier for some to do breakfast, I like the sense of food being a bit of a reward after a day of driving.
Calvertorius@reddit
That’s been a challenge for me in recent years. Thinking of food as a reward too.
No_Ocelot4019@reddit
Im 27 6'0" was 320 got down to 247 while otr this is mostly how I did it id skip meals or replace them with a protein shake and for dinner something else high in protein when you park for the night get a few laps in around the parking lot
Caucasianjulio@reddit
This is the way.
Signal_Biscotti_7048@reddit
I'm not a trucker, but I went from 330 to 170 pounds. It took a lot of effort and realized I couldn't outrun a bad diet. I worked out like crazy but never lost weight. I only lost weight after I started eating right, FOR ME AND MY BODY TYPE. intermittent fasting worked FOR ME. You have to figure out what works FOR YOU! after that I started doing weights and using bands. When I traveled for work bands were great because they could fit in my luggage and didn't take up much space. This last vacation, 3 weeks in Rome. Eating what I wanted and drinking what I wanted, between the hours of 2pm and 8pm. That's it. It works FOR ME. Don't be afraid to experiment and try different things.
Glittering_Map5003@reddit
What do you eat?
legendarygarlicfarm@reddit (OP)
Chicken, steak, broccoli, frozen berries, almond milk, olives, protein shakes, your mom, shrimp, eggs, arugula/spinach, etc. I don't drink my calories other than almond milk and protein shakes. I don't drink non-diet soda. I do a lot of tea with no sugar.
I eat pretty clean, I just eat too much.
Glittering_Map5003@reddit
Quit gorging and Probably need to get off that ass
gabkins@reddit
Seems like a cortisol stress response. You gained weight team driving which must've been stressful because you said "not again." You lost without even trying when you were with your family because stress was lower.
So... your food is amazing. Find ways to lower your stress. Find your zen. Nature sounds? Deep breathing exercises? Stretching/yoga? Meditation? Therapy?
Also even though you're working your muscles doing flatbed, you could still focus on workouts for muscle gain. More muscle burns more fat. Consistency is key.
TheRonsterWithin@reddit
lol
thellamaspantz@reddit
Without knowing exactly what you're eating, you're already on the right track by preparing your own meals. Going to the trough for some comfort food every now and then is fine, but relying on these truck stops for sustainance will kill your health and quickly deplete your wallet. Keep doing your best to eat right. The flip side of that is that driving a truck is naturally seditary work. The body wants and needs to move. You can try to do fitness routines on your breaks and stuff like that. Back in the day, a lot of ta and petro locations even used to have gyms, thats kinda the past now, though. I've personally found it easier to land more labor-intensive driving jobs. They tend to be more engaging and pay better, and if you go out of your way to put the hustle on, they can help you stay in shape, too. In my most recent job, I've actually gained a few pounds, but I've slimmed down and just increased in muscle mass.always thought it would be awesome to bring a mtb onto the truck and explore trails all over the nation and some guys claim to, personally never found time for it. Also pay alot of attention to what ur drinking. You wanna eat, not drink your calories, the body treats them differently for some gym bro reason I dont really understand, but all the same dont be rocking the giant cup of fountain drink your trying to keep fit lol. I you want to venture into the path of workouts on your break instead, then I would recommend learning about gravity and resistance training exercises as having lots of free weights is kinda impractical on a cmv. Its also worth noting that building muscle mass in itself will help keep fat down as they consume calories to maintain themselves. Long story short, eat as clean as you are able, and move as much as possible. Also, a multigrain rice cooker is amazing for 1 pot simple nutritious and lean meals.
ValuableShoulder5059@reddit
Compound ozempic. If you aren't hungry, you aren't gonna eat. If you don't eat...
Timely_Flow_3346@reddit
Mentality bro , if you want it bad enough you will do what needs to be done. Dont over complicate it, go for 15 min walk every day after your shift. Eat in a calorie deficit avoid everything you know you shouldn’t eat. And if you can a 20 - 30 min work out 3 days a week Consistency overtime equals result, but walking everyday is a must.
Justaguy222444888@reddit
Are you still team driving? If so get out of there and get a solo gig. Solo you can park the truck at the end of the day and workout, walk, whatever hell, for 10 hours if you really want. You have time to go get healthy groceries, cook a good meal instead of fast food BS. Team driving you don’t have those luxuries.
legendarygarlicfarm@reddit (OP)
No I stopped teaming a couple of years ago.
PineappleLong510@reddit
Small portions when eating.
flaming_pubes@reddit
Decent amount of planet fitness gym’s around the country that have decent parking in their lots. You can workout and shower.
legendarygarlicfarm@reddit (OP)
I've thought about that. Do they really allow trucks to park to work out? I'd be a little nervous bringing in hazardous waste to some rando parking lot
flaming_pubes@reddit
Yeah hazmat is a different story, I mean if your truck is locked and I. Sight you might be good not sure if DOT would make a fuss if they saw. But most of the time those guns are in big outlet store parking lots so no one really says anything. That’s what I would do anyway.
ChaceEdison@reddit
I had a hard rule: Never eat while driving.
I would eat because I was bored, not because I was hungry.
My rule was that if I was hungry enough to stop, pull over and enjoy my meal and rest then I was actually hungry.
If I wasn’t hungry enough to stop driving then I was just bored
Thick_Confection4484@reddit
Another reason to not eat while driving, it can potentially be extremely dangerous... Did you see the video posted on here a few months back where the driver was reaching for a snack, took both hands off the wheel for just a second, and ended up losing control and flipping his whole rig? 😲 I bet that guy NEVER eats while driving again, as long as he lives. Wonder if his driving career is over because of that incident... 🤔
legendarygarlicfarm@reddit (OP)
That is a great rule. The more I think about it the more I realize I think I might be eating because I'm lonely. Most of my eating is at the end of the day. Or when I'm not driving.
gabkins@reddit
Yeah also the weight gain was during team driving, so what was it about that experience that caused you to gain?
My advice would be work on gaining muscle, which will lead to easier fat loss. If your already eating well, this is a good way to break the plateau.
Keep strength training equipment with you and use it regularly.
genocyde26008219@reddit
OP, calisthenics (pushups/situps), walking laps around your truck (if you are forced to guard it bc the DoD is shit), jogging in place, bicycle crunches, mountain climbers, planking, Russian twists, and others are all exercises you can do. Make it happen or make excuses, but I am rooting for you and know you can do it. Also I would consider some portable exercise equipment. Perhaps the exercise bands or splurge and spend $275-300 on dumbbells that you adjust the weight setting to on each one. Hope this helps and wishing you the best.
legendarygarlicfarm@reddit (OP)
You know what, I do have a pair of 70 lb dumbbells that are adjustable at the house. I should put those back on the truck. I took them off 3 years ago when I started teaming but never put them back on when I stopped teaming.
genocyde26008219@reddit
Awesome! The cardio/calisthenics will help though with the “plateau”. You can also look up exercises to do on YouTube. I admire your willingness to improve. Have a nice day and drive safe.
DimensionalAxolotl@reddit
Any time you stop, be it a 30min break, taking a piss, or for the night make yourself walk 10 laps around truck and trailer. Might not seem like alot, but it keep blood flowing and it adds up. I peaked at 320lbs when I was doing OTR, the company running schedules so tight that if you encountered 1 bad traffic jam along the route that you'd end up late.
Doing regional now, down to 265 just by taking laps
East_Camera8623@reddit
I don’t exceed 2000 calories a day, and keep sugar and fast food consumption to a minimum
HauntedOath@reddit
Just eat less. I went from 285lb to 170lb in a little over a year just from eating less without exercising
LePankekes@reddit
So ive lost a good bit. Started at 220 being 5'6 and I walk around after im done for the day and thats been helping loads. I also do flatbed so that helps out, just gotta be consistent on walking 3-4x a week for at least an hour and you'll shed weight.
One-War4920@reddit
Its literally 99.9% diet
So you're not eating mostly clean, at all
legendarygarlicfarm@reddit (OP)
What do you think eating clean is? If I eat nothing but broccoli but eat 5,000 calories a day, I will still lose weight. It's a calories in / calories out thing. Clean eating just means eating whole and unprocessed foods
Mindes13@reddit
Weight gain/loss is not as simple as calorie in, calories out. Hormones have a big impact, like insulin.
Your best bet is to eat clean by cutting out processed seed oil (canola, peanut, cottonseed, rapeseed, etc) and adding more healthy fats like animal fats, coconut, and olive oils.
Go carnivore or strict keto.
Don't drink your calories. Water, coffee and unsweetened tea. Artificially sweetened drinks can still cause an insulin response just because they taste sweet.
aye_ehn_jayy@reddit
I team drive with my husband, and we have a small curated personal gym that has been invaluable in helping us get healthy. Because we team, our truck stops for only very short periods most of the time, so walking 3 miles a day just isn't feasible for us.
We have a Pilates resistance band system called RedgeFit that we attach to our bullguard. We have a compact stepper that fits behind our passenger seat. We have a single 30lb dumbbell and a single 20lb kettlebell. Since you're flatbet, you could get an exercise mat to use on your trailer whenever you're empty.
Body weight exercises and the equipment we've collected is what works for us, on top of eating better and simply just less. We also started tracking our food, meal prepping at home (we have a second fridge/freezer combo so we prep enough to last us 4-6 weeks OTR), and moving away from grazing and snacking throughout the day.
Hope this helps! Best of luck to you on your journey!
Wonderful_County8169@reddit
Cut carbs stop drinking pops and get your 10k steps… stop eating late and stop adding sugar to any of your coffee or teas…. Easy fix…
RowdyLaRue@reddit
For me, it was buying an adjustable kettlebell. Tons of exercises, easy to do outside the truck. Plenty of Youtube videos with exercises and programming if boredom is a problem,
rilloroc@reddit
Eat less, drink only water, coffee, or tea. Don't put anything in the coffee or tea
Suge_White_619@reddit
I lost a lot of weight also, when I started trucking. I bought low carb bread, tortillas, and stayed away from eating really bad.
Ditch the dry van, and go open air. When you're out chaining, strapping, and tarping for two or three hours, twice a day sometimes, it really helps especially with a low carb diet. When I'm driving, I constantly snack to keep my metabolism high. Sunflower seeds, pork rinds and low sugar jerky and jerky sticks mainly. It also helps curb my appetite when my time is up. I typically won't eat supper after I park.
CrispyLuggage@reddit
Good luck brother.
I started trucking at age 25 weighing 120. I left OTR 13 years later at 300. Even though now I'm super active, work out, eat healthy, I've only gotten down to 230 and I can see how much damage OTR did to my body.
Wish you luck driver, but OTR is hell on the body.
Hxncheaux@reddit
Two bananas in the morning. NO coffee bigger than a small (loves cup) with 1 sugar. Smoothies for lunch. Water throughout the day. No red meats for dinner. Go to Walmart for a kettlebell, weighted jump rope, & push-up bars. Be consistent. I workout next to my truck every night. EVERY night. If I can work everyday to make a company rich, I can’t workout every night to benefit myself. I’ve lost 30 pounds.
No_Teaching_8273@reddit
I only eat after my day has ended. I snack occasionally on low carb foods and I try to Finish a gallon of water a day . No energy drinks , I replaced that feeling for soda with death water . One big meal a day . I've been trucking for about 8 years and have maintained 175 lbs consistently.
jimmy1421@reddit
You want advice on self discipline and motivation? No one can help you. Fuck everyone saying exercise. Bro you’re fucking huge literally stop eating. You have to be consuming like at least 6000 calories a day. This is clearly an eating disorder and a mental thing. You gotta stop man you’ll be dead at 50
SexyWampa@reddit
Go for walks. Do it every chance you get. Lctc's, pre and pst trip, in the mornings when you get up and in the evenings when you shut down. Park in the very back of the truck stops and rest areas so you have to walk all the way to the bathroom or showers. Maybe try a keto diet on the truck. Cut out the soda. Maybe bring on some kettle bells and do exercises on off time.
WoccySloshhhh@reddit
The single most important thing in losing weight is remaining in a calorie deficit. Weighing your food. Counting calories. Thats the biggest thing. U can remain inactive all day as long as you burn more calories in a day than you eat. A quote I heard that ive used for fasting is you have to get comfortable with being uncomfortable. I dont intake more than maybe 200 calories in the morning at most and then I fast until im parked. Then I get my munch on with a regular size dinner. Im hungry all day but i just distract myself with a podcasts or something and take a drink of water anytime i feel extra hungry. Some days I do eat snacks throughout the day like a 400 calorie pack of beef jerky but then I let myself know Im taking away from my dinner that night. Its worked for me quite well.
WhoTFsaidthis@reddit
I fast, I eat once every other day. I drink lots of water. I walk on my 30 min break. I walk while I’m waiting for green lights. I walk before I go to bed. I was at my heaviest 220 lbs. I’m at 190 now. But damn its a struggle to get back to 150lbs
just_me1969@reddit
I've never had a weight issue, so I don't know if I can really say anything, but. If all you do is drop and hook, it's gonna be damn near impossible to lose weight. My advice is to try to get some live loads/un-loads. While you're getting loaded or un-loaded, just walk around the lot or pace up and down the truck where you're parked. You can also take some loads that are "driver assist" unloads. Exercise is exercise no matter how you get.
Always_Shifting_4459@reddit
You mentioned eating mostly healthy and cooking most of your meals but what exactly are you eating and what do you drink while youre out away from home and even when at home too?
deleted_by_reddit@reddit
[removed]
InsaneAdam@reddit
This is how I lost 115 lbs in 206 days. (6 n half months) 303-188 6ft m 35
legendarygarlicfarm@reddit (OP)
What did he say to get his comment removed by the mods?
meizhong@reddit
I bought a 3 lbs jump rope. I move containers, and everytime I have to wait for a crane, I do 3 to 5 minutes with the rope. When I first started I could only do about 20 seconds. I was so out of shape. Buy I'm not sure if that will work for you. When I started driving I weighed about 160, after about 5 years, I was at 240, now back to 200. My point is, at even 240, jumping was a massive strain on my legs. Even after stretching, I would get cramps that would last days. You may have to go another way to bring it down first, and then get a 3 lbs rope to maintain it.
CannibalAnus@reddit
I would say do flatbed, not a lot of fat dudes doing tarps or chaining.
legendarygarlicfarm@reddit (OP)
I do flatbed.
ComplexMaterial6768@reddit
Stress hormone cortisol won’t let you loose weight.
legendarygarlicfarm@reddit (OP)
I don't really believe in that stuff. It's just a calories in calories out thing. I'm just looking for tips and techniques that other people are using to manage their calories in and manage their calories out.
I am special but I'm not special enough to break the laws of thermodynamics
BigSchmitty@reddit
I’m with you OP. I’m in a day cab. I’ve been driving for almost 2 years, and I spend 2 night a week in a hotel surrounded by fast food joints. I completed 20.5 years in the military before getting into trucking. My first year I gained over 30 pounds. I attribute it to getting older, as well as not being as active. Ive always had energy drinks or sodas and they’ve never really affected me . Not that I sit a lot, I’m trying to go sugar free on the drinks and to east less snacks. I havent gained anymore but I havent lost it either. 2x a week at the hotel I try to get in a 2-mile run and a quick gym workout. Still no weight loss, but no more gain. Sometimes there’s a lot more to it than diet.
Switch to water only for your beverages. Get yourself some gym clothes and go for a walk when you park for the night. Download a free app (I use MapMyRun) to track distance. You can also get step counting apps to make sure you’re hitting a goal everyday. Start small and work your way up. Once you’re used to do it everyday, it’ll become routine and you’ll appreciate doing it, and hitting a goal. Good luck! And congrats on loosing all the weight initially!!
One-War4920@reddit
Lose it app is free, track your food, or invest in yourself and get the premium version
Late_Science_4767@reddit
Tarp the load even if it doesn’t need tarping
MajorHymen@reddit
Fasting. For the last 5 years I only eat one meal a day. I have maintained 170-180 that entire 5 years. If all you do is drive you do not burn enough calories to warrant 3 meals unless they are extremely light and healthy such as mostly greens. If you want to still eat that bad for you good food you need to limit the amount of meals you have. Then you can still eat whatever you want, just less of it. Starting fasting can be rough at first as your used to more meals but you adjust in like a week or so. Make sure you supplement vitamins too
Tricky_Big_8774@reddit
Don't forget that what you drink can play a big part in calorie intake. It doesn't matter if you're exercising and eating right if you drink 2 gallons of sugary beverages per day.
legendarygarlicfarm@reddit (OP)
I don't drink any sugar anymore
Superb_Succotash_907@reddit
Ive lost about 30lbs in the last 2 months by just walking instead of sitting in my truck and cutting back on all the junk food. I cook in my truck as much as possible to save money and have healthy options.
Gr00veChild@reddit
Hey OP! Good on you for your original weight loss, as well as trying your best to maintain and continue that journey. You mentioned eating clean and that's a hell of a start compared to most of us!
You mentioned that when you're home you're losing weight, which is awesome! I know I'm a hell of a lot more active at home myself (working on being better about this). I assume your diet is mostly similar while at home it's just the activity level changing? I know it sounds a bit lame, but maybe keeping a journal of sorts tracking your diet/activities both at home and then on the road may help. Even just seeing how much activity you're getting in at home vs in the truck and then maybe you can translate it over?
CallmeIshmael913@reddit
Volume eating. Good group on reddit to check out. Basically just need to keep the calories low. No amount of working out will reverse bad eating in a day.
MrBurpsAlot@reddit
Caffeine and nicotine makes you less hungry, switch to all diet/unsweetened drinks, eat once a day but keep some Quaker Oats rice cakes near you to snack on till you get used to it.
nekaiser@reddit
I just… don’t eat.
Went in 5’ 9-10” and 175ish. I skip breakfast a lot and dropped to 150. I also have my dog that I walk around a bit. Basically, reduce calories and move a little. No effort weight loss.
StrawBunyan@reddit
The key to losing weight or not gaining weight is to use up more calories than you take in.
legendarygarlicfarm@reddit (OP)
I am aware
Mdbutnomd@reddit
OP, what is your diet?
natkingcoil@reddit
They're gonna crucify me for this but maybe ease off the Fireball for a while, just liquid calories.
legendarygarlicfarm@reddit (OP)
Never
PaleontologistOld861@reddit
Carnivore/ Intermittent Fasting/ Calorie Deficiency, if you practice all the at once you'll drop weight fast.
Your already meal prep, so just bring meat. You have to get stubborn about not eating at the truck stops and only eating once a day. Make sure what you're drinking is zero sugar.
I tried this after learning that my trainer had lost 90 lbs in 9 months, stabilized his blood pressure and reversed his type 2 diabetes through going full carnivore. As a result, I dropped 85 lbs in the first 6 months and feel amazing now. It's not easy at first, but you do get accustomed to it.
EscapeWestern9057@reddit
I bought a 12 pound weight and a grip strength thingy. On long straight stretches of highway I use them to help keep muscle mass. Might help you
Red-Dog-Run@reddit
Carnivore diet, walk 30 minutes a day. Weight will melt off
queentracy62@reddit
Wow! Good for you on the weight loss. You need to move. So even walking around the truck stop ten times helps. Do some chair exercises while driving or sitting. There’s tons of them online. A folding bike would be fun. Get a dog so you have to be active taking it in and out. Walk the rest stops for a few mins when you stop. Some join gyms that are nationwide. Just move.
theWSBautist@reddit
Calories in calories out is all that matters. You can have pizza every single day of your life, but if you’re eating less than what you’re burning, you’ll lose weight.
Cheating the numbers is cheating yourself. Treat your calories like a bank account where your daily expenditure (say its 3000 calories for maintenance and 2500 for cutting), is how much money you have. If you go over it, it’s like using a credit card so now you owe the money, and if you don’t pay it back, you pay interest. In this case, you gain weight, AND you feel/look like shit.
It’s simple, but it’s not easy. Just take it day by day and don’t try to cheat the numbers, cause the numbers do NOT lie.
O_W_Liv@reddit
My hazmat husband paces the length of his trailer while loading and unloading. Currently he is looking into the thera-bands as they're easy to store.
His co-worker gave him a kettle ball, the man's arms and chest always looked great, but my husband can't seem to get into it.
DkMR76@reddit
Simpliest answer is the calories coming in have to be less than the calories going out. Meal prepping when you can and going for a walk help a lot.
Nearby-Border-5899@reddit
Meth, lots and lots of METH! Joking, keto/carnivore helps a lot of truckers because its simple and doesnt require exercise but it does require planning and prep.
thetoefunfus@reddit
“Eat less, move more.” Every time you pick up or drop a trailer, get out of your truck or stop for your 30, do push ups, squats, lunges or whatever exercises you like. At the end of your work day, do something like walking or jump rope for cardio. Believe it or not that adds up to about 30 minutes or more per day of exercise. That takes care of the moving more part. The eating less is self explanatory so that part is on you. Things like fruit or just eating once or twice a day like others have mentioned. It’s simply a matter of consuming less calories per day.
Southern_Talk_7838@reddit
Get out of just doing drop and hooks, find something where you actually have to work as well before hauling the load. IE... flatbed, stepdeck, or RGN. While I try to avoid tarp loads, nothing beats the workout you get from securing those tarps. But seriously, just regular securement of most loads is a decent workout if you make it out to be.
Also, try parking further away at the truck stops. Find workouts you can do during breaks and downtime, something like resistance bands can provide a wide range of exercises using different points on the truck.
legendarygarlicfarm@reddit (OP)
I do flatbed
Southern_Talk_7838@reddit
Also, don't forget to use a support system. Reaching out here is a great step. It's hard not getting discouraged when it feels like nothing is working. Find those who you can turn to that will help motivate you or reassure you. Part of the process to losing weight or maintaining weight is also winning the mental health battle.
Just know you have got this.
Southern_Talk_7838@reddit
Dedicated route and loads?
Like others have said, try to stay away from sodas, sports drinks, or any other drinks with high sugar. If needing energy drinks try some alternatives like ZipFizz that are both low calorie and provide nutrients as well.
Try to find small workouts that work for you. I do have resistance bands that I can use in the cab during bad weather or when it's too miserable outside. During nicer days I will change it up and use them on the grab bar and the Mansfield bar. I need to up my workouts too and plan to implement incline and decline push-ups using the truck, you can also do dips.
OldeBulldog80@reddit
Go on the carnivore diet. I lost about 50 lbs since I started driving in Jan. I'm flatbed as well. I meal prep a bunch of chuck roast or pork shoulder in the crock pot when I'm home. It's easy to eat cold when I need to for lunch. I usually don't eat breakfast. I also keep a bunch of canned corned beef and spam for when I run low on my meal prep foods. I use Walmart+ to get groceries delivered when I need to. Precooked sausage patties or burger patties cook up easy in my toaster oven/airfryer. After a couple weeks on keto/carnivore your hunger cravings reduce drastically. I recently brought a bike with me to get away from truck stops when I stop for breaks , but tbh I haven't got a chance to use it because its been 110+ everywhere I've stopped. Good luck man. I was 370+ down to 315 last time I weighed myself. You can do it!!!
bmf1989@reddit
You gotta eat less. Exercise definitely helps but weight management is 90% diet and you don’t get to double the weight you should be at just because you aren’t active enough. There’s not enough hours in the day to work that kind of dietary surplus off unless you’re a super athlete that’s actively training all day everyday.
I’ve found success in just limiting the time of day I will typically eat. I’ve never been a big breakfast guy and I don’t eat when I’m driving, so most of my food intake is relegated to the few hours between when I stop for the day and when I go to bed.
rememberleapinglanny@reddit
I'm not an otr guy but work just as many hours. I was 260 at 6' tall. I started developing sleep apnea, so I did intermittent fasting, I'm now 212lbs. No more sleep apnea. And I don't exercise anymore because of lower back problems. But, all you have to do is not eat 16 hours out of the day. And the weight will come off! It's a slow process but it works!
MssMoodi@reddit
Try nutrition extract it's free on Google Play and at least you can keep track of what you're eating I used to get out every time I had to get out of the truck I'd walk all the way around the truck like 2 or 3 times that kind of helps too
Ton_in_the_Sun@reddit
How do yall get a med card? Thats insane
legendarygarlicfarm@reddit (OP)
Pretty easily. I don't have sleep apnea, or anything that would disqualify me. My blood pressure is 110/70... I don't have diabetes... I don't have any heart conditions. I don't have epilepsy. I have good hearing and vision.. I don't have epilepsy.
ShadeSlayer432@reddit
Preach baby preach
Professional-Cat9500@reddit
I was 376 and I’m down to 295 (in 9 months) on a system of keto and intermittent fasting. I don’t even really stick to it 100% either, although I was very strict for the first 4 months during the carb withdrawals. I eat keto foods and mostly really healthy, nutritious foods as a rule and when I want sweets I usually eat sugar free candy or drink sugar free drinks, but occasionally I’ll treat myself to something I really want such as a slice of cheesecake or a couple of those Cinnabon bites from Taco Bell. Of course I’d lose weight faster if I didn’t “cheat” occasionally, but I’m losing the weight and that’s what matters. The reason I like keto is because my appetite is so well controlled that I sometimes worry that I’m not getting enough calories, not the other way around. There are days I only have the appetite for 800ish calories and I’m full of energy and not hungry afterwards. I just have to supplement more, especially potassium, because you can’t get enough nutrients with that few calories. The intermittent fasting bit just came about naturally because I hate having food in my stomach when I go to bed and I sleep much better this way. I eat breakfast when I wake up (around 1am for me), and maybe a small supplement to breakfast an hour or so later, then I have all the rest of my calories at lunchtime (9am) and that’s the last meal of the day and it’s usually a big one. To the uninformed it might look like a binge, but it’s actually just two normal healthy meals in one. The daily calorie tally is what matters. I have no hunger for the rest of the day. Some days I might have a couple pieces of sugar free candy or a handful of nuts, but other than that I’m just drinking fluids the rest of the day.
Middle-Fix-45n@reddit
Obviously, less food going in = losing weight. In a perfect world.
It’s hard to make good decisions when your body’s screaming I’m hungry! And if your stomach doesn’t sense when it’s full until it’s too late, it’s screwing with your head. Until recently, the only thing that helped me was a strict diet under Overeaters Anonymous, a 12 step program. I could only keep it up for about ten months before another personal crisis through me off track. And all the progress out the window. Sleep apnea is a big problem, probably related to weight. I can only get a one year DOT.
So three weeks ago, I started on self injection of tirzepatide aka Zepbound. Not trying to be a freaking drug ad, but this feels different. I forget to eat a few times. I stop eating when I’m full. And here’s a kicker: it’s also an effective treatment for apnea. My machine shows that my events per hour are dropping. Yeah, it’s only three weeks, but I’m amazed. Your mileage may vary.
Good luck man, seeing the problem is a huge first step.
that_one_erik@reddit
I got out of door slamming and now do flat bed
legendarygarlicfarm@reddit (OP)
Me too
MiIarky22@reddit
I would recommend walking as much as you can whenever you stop. Walking helps tremendously with weight management/loss. Get as many steps as you can throughout the day, any type of cardio goes a long way.
Avoid drinks with calories/sugar. Adding calories from drinks can be detrimental especially if you're trying to lose weight. Water is your best friend, if you really need to drink something, i would recommend diet drinks with zero sugar.
I would limit snacking and carbs to an extent. Snacking can easily add hundreds if not thousands of calories without you knowing, so keep an eye on that. Also limiting carbs will help, if you overeat carbs your body retains more water and you'll feel bloated or the scale will show a huge weight gain (it's temporary weight gain)
And finally some lean protein with vegetables with lots of fiber, it'll help you stay full longer and very sustainable. You won't feel miserable like fasting
StonedTrucker@reddit
Its really as simple as eating less calories than tou burn. It may not be easy to fight odd the hunger every day but thats the only real way to lose weight. Just dont eat as much
Cobra_Milk599@reddit
MOVE. I cannot say this any louder. If you dont move, healthy eating is all for nothing. The 10,000 steps a day thing isnt b.s. Get a move on. You aint gonna live very long at almost 400lb. Im not being mean, but im not gonna sugar coat shit for someone idk who wants to get healthy. Go get a Planet Fitness membership and get moving. Buy a floor walker (treadmill thingy) and strap it in the trailer. you really cannot be sedentary or tht will not end well. Be well!
Justin_92@reddit
2 years ago I started taking Tirzepatide (Mounjaro/Zepbound). I dropped 80 pounds in 60 months. I’m also a team driver and still am. If I had the opportunity to exercise, I have no doubt I would’ve easily dropped over 100 pounds.
The downside to this is, I still am continuing to take the medication to maintain the amount of weight I’ve lost. I tried coming off once and gained about 20 pounds within 8 weeks, so I had to go back on it.
There are affordable options though! It just requires a bit of research on your part.
Ornery_End_3495@reddit
Get a job doing local P&D instead. I lost 50 lbs from 300 to 250 in the first 4 months. Buy yourself plenty of icepacks for the soreness. After a few months, you stop getting sore.
legendarygarlicfarm@reddit (OP)
I have thought about it but it's such a huge pay cut
Natural_Elk541@reddit
OTR or regional flatbed work is more active than dry van, and you can still make good money if you have the right niche
OGharambekush@reddit
Eat clean and low calorie and get out and walk. If I’m at a shipper or receiver and waiting I do laps around the truck. At night I get about 2-4 miles of walking in after I eat. Cut out all sugary drinks, if you need something get it sugar free, aspartame isn’t bad for you in moderation, as long as your not drinking a 24 pack a day you won’t risk getting cancer from it. I got a garmin watch to help keep track of how many steps I do. I shoot for 10000 before I stop for the night, I do flatbed though so it’s easier for me to get to that through out the day. I gained a 100 pounds and am down 50 since I started doing this 4 months ago.
FlappyJ1979@reddit
46M started at 330 now 195. Gave up all sugar and all processed foods. Mostly all carnivore for food. I’m home every weekend so it makes it super easy to meal prep. I do have a more active position now and that helps a lot, but that was after I lost the weight.
illiadria@reddit
Carnivore is a huge game changer. We did really well on it for 6 months and fell off due just plain lack of discipline. We do great with our carnivore meal prep all week but fall off when we get home for our 34.
Getting home after driving all night and door dashing because nothing is defrosted, or going out with friends and giving in to cocktails. Stupid stuff. But fatigue just wrecks my willpower.
JerryDrwal@reddit
Limit eating(and what you can eliminate) potatoes, rice, pasta, bread. Carbohydrates are your enemy OTR.
Ceepeenc@reddit
Rolling 48 and 72 hour fasts are easier for me. Snacking is easy for me and not having anything in the truck to eat stops me from eating lol.
Dezzolve@reddit
When I got into trucking I weighed about 330, I’m 6ft3.
Topped out at about 425 after 5 years of driving and making poor choices.
Now I’m down to 320 again.
You have to make time for exercise. Fasting works but then you end up losing muscle mass too and just get flabby. Even if it’s just walking you need to get moving, doing laps at the truck stop works.
Cut out any source of excess calories and watch your portion sizes.
I’ve walked about 22 miles so far this month, what I like to do if I’m in a city or town is I’ll walk to Walmart or a grocery store a few miles away if I need to do some shopping and then just uber back.
ass-to-trout12@reddit
Ive never been overweight. But i did put on 30lbs when i first started trucking and it kinda scared me. So i stopped drinking soda and artificial teas, and switched from chips to cashews and freeze dried fruit for snacks. I stopped eating any solid food the first 5 hours or so im awake. Strictly a protein shake to start the day and water. I only ate one real meal and that was dinner. I also started walking anywhere from 6-10 laps around the rest areas where i would stay, and every lap i would do 15-25 push ups. So not an intense workout by any means but definitely a work out. Lost all the weight in 60 days. You have a much tougher battle ahead but i think these things i did couldnt hurt you