Lose 30 lbs as a Truck Driver


Lose 30 lbs as a Truck Driver

By Aaron Corley, DC

Truck drivers are the lifeblood of our economy. But life on the road often means long hours sitting, greasy truck stop meals, and little time for exercise. I’ve met hundreds of drivers who feel stuck—physically and mentally—when it comes to their health. If that’s you, I’ve got good news: you can lose 30 pounds, and you don’t need a fancy gym or some magic diet. All you need is a simple plan, a little commitment, and a few tools to work with your lifestyle, not against it.

As a chiropractor who works with DOT drivers daily, here’s what I recommend:

1. Cut the Sugar & Liquid Calories

The number one enemy? Sugary drinks. That includes sodas, energy drinks, sweet tea, and even those "healthy" fruit juices.

Goal: Cut out 1 soda or energy drink per day. Replace it with water or unsweetened iced tea.
Result: This one change can drop 10–15 pounds over several months—without doing anything else.

2. Pack High-Protein Snacks

Truck stop snacks are full of empty carbs that spike your blood sugar and leave you hungry an hour later. Replace them with protein-packed, road-friendly options:

  • Jerky (low sodium if possible)

  • Hard-boiled eggs

  • Nuts (small handful)

  • Protein bars (look for low sugar)

  • Greek yogurt (if you have a cooler)

3. Use the 30-Minute Movement Rule

Every time you stop for fuel, rest, or food—move for at least 5–10 minutes. Walk the parking lot, do squats next to your rig, stretch your back and legs. Movement improves circulation, reduces joint pain, and helps burn calories.

You sit for a living—your health depends on counteracting that.

4. Time-Restricted Eating (a.k.a. Intermittent Fasting)

Try eating all your meals within an 8–10 hour window. That gives your body a break from constant digestion and taps into fat stores for energy.

For example:

  • Eat: 10am–6pm

  • Fast: 6pm–10am
    Drink water, black coffee, or unsweetened tea during the fast.

5. Sleep = Weight Loss

Poor sleep increases your hunger hormones and cravings—especially for junk food. Make your truck cab a sleep-friendly zone:

  • Blackout curtains

  • White noise or earplugs

  • Avoid phone screens 30 min before bed

  • Cut off caffeine after 2pm

Aim for 7–8 hours of quality sleep as often as possible.

6. Mind Over Mood Eating

Stress, boredom, and loneliness on the road cause emotional eating. Instead of grabbing chips, take a few deep breaths, say a prayer, call someone, or listen to an uplifting podcast. Don't feed your feelings—fuel your future.

7. Track It to Hack It

Keep a small notebook or use an app like MyFitnessPal. Track what you eat, how much water you drink, and how you feel. Awareness creates results.

Even just writing:

  • "Had a salad instead of fries"

  • "Walked 10 mins at Love’s"

  • "Skipped soda today"

…keeps your mindset strong.

Real Talk

You're not going to lose 30 lbs overnight. But if you lose just 1–2 pounds per week, that’s 30 pounds in 4–6 months. And more importantly, you’ll feel better. More energy. Less back pain. More confidence. And a longer, healthier life behind the wheel and beyond.

Final Thought from the Doc

Your rig can’t run on bad fuel—and neither can your body. If you want to stay DOT-certified, stay on the road, and stay alive for the people you love… it starts now.

Small changes. Daily decisions. Big results.

You got this.

— Aaron Corley, DC
Suncoast Health Center | DOT Exams | Posture & Pain Relief

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