I've done something remarkable with myself and thought I would pass on to anyone interested in reading what I had accomplished to lose 35 lbs, improve my health tenfold, and become a happier, healthier, and energetic person.
This tale starts off in June 2010 when my daughter graduated high school and pictures were taken of the big day. When I finally saw them a couple months later when I came home off the road, I was surprised by how big I had gotten and how terrible I looked. Now, before I start, I am not a big man. I am 5' 9" with a medium frame and weigh -- currently -- 175 lbs. Believe it or not, I am still considered overweight by my Body Mass Index. But, I can live with that.
At my peak last September, I weighed 210 lbs. I was heavy, tired, felt awful, and was prone to bouts of sweating and headaches all the time. I had enough, so I did something about it.
1) Change of Diet
I used to eat once a day, right before bed and then start the day on an empty stomach and a Diet Pepsi. I did that for 5 years. The first thing I learned was this had to change.
Obviously living on the road has its limitations, keeping cold food and being able to cook healthy food is not really an option I have. I had to lower my caloric intake to under 1,200 calories a day. This was not easy. I settled on the Slim Fast shake diet.
* A shake within the first hour of waking up (to jumpstart the body, break the fast, and start building energy that is needed to get through the day).
* A 90 calorie Special K bar for a snack 2-3 hours later.
* Another shake for lunch 2-3 hours later.
* Another 90 calorie snack of choice 2-3 hours later.
* A sensible 500 calorie dinner 2-3 hours later (Wendy's Salads where my choice).
* A last 90 calorie snack an hour before I go to bed (depending on how long my day was).
The purpose of this diet is basically to lower your food and calorie intake, increase your metabolism, and provide your body with fuel to burn. I won't lie, you will be hungry the first week or so as your body adjusts to the change and you won't like it. Tough. Sometimes, you have to suck it up and do what you have to, to reach your goal.
2) Exercise
A lower calorie intake only works well if you can raise your heart rate and burn some calories. Every morning before I drive, I exercised 30-45 minutes. Walking the parking lot, sit-ups in the bed, push ups, lifting weights, jumping jacks, running in place, to actually running some distance is what I did to replace the fat that I had gained with lean muscle. I'm not a Greek Adonis, by no means, but I am leaner, stronger, energetic, and sexier... ok, that last part I made up. But the rest is true. As long as you can move around and raise your heart rate, you will lose weight.
But not before you feel like dying first. Seriously.
3) No Sodas
Title says it all, no soft drinks. Turns out, carbonated soda's -- even diet -- are really bad for you. They block the body's natural ability to burn fat. So, I cut them out of my diet. And I went through hell for it. You see, Diet Pepsi has lots and lots of wonderful caffeine in it that I am addicted to. I switched to drinking nothing but water and a couple days later, my body rebelled against what I was doing. Headaches, twitchings, blurry vision, swellings... you name it, I had it. I couldn't beat the addiction, so I did what I could only do.
Black coffee.
Somebody up above blessed this earth with black coffee and I thank them for it. Not only did it ease all my problems because I dropped the sodas, but there were other benefits that helped me with my weight loss. Coffee with no sugar or cream is a natural boost to your metabolism. So I win.
4) Sleep
Back in my service days, I could live on 4 hours of sleep a night. I can't do that anymore. At 40, I need my rest. So, I try to get at least 8 solid hours of sleep a day.
Ten hour breaks go fast, especially since I wake an hour early to exercise, so I spend either an hour watching a favorite show before bed, play a game, or browse the interwebs. But, only for an hour unless I have more free time available. After that, this boy needs his sleep.
Seeing results... slowly.
The first month (Oct 2010) I saw 10 lbs lost, mostly water weight. Since then, it has been small losses here and there. I'm losing the fat I had gained, but I am also rebuilding muscle, so seeing huge big strides in weight loss won't happen. I even gained a few pounds in January which kinda sucked.
Today, I am still on my diet and exercise regiment but I replaced the Slim Fast shakes with Muscle Milk and added a protein bar. I'm up to 2,000 calories a day now and still losing the fat... slowly. That's fine by me. I can drive longer hours, I no longer have health issues, my mood swings have disappeared, and I am generally a happier person. Life as a driver is still hard, but I can do it easier now.
So, if this long post hasn't bored you to sleep, think about what I have written and see if my lifestyle change might help you change yours. Educate yourself on what your body's specific needs are and don't push yourself to hard. I've been doing this for eight months already, patience is a virtue.
Good luck.
How I undid 10 years of driving!
Discussion in 'Driver Health' started by jtraveler, May 25, 2011.
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Sounds like your doing all the right things. I to try to walk everyday before I start driving. I also drink 80oz of water a day. Nice to find a fellow walker.
jtraveler Thanks this. -
I had my physical a couple days ago.
Found out I mysteriously lost 15 lbs.
Which really surprised me since my diet has been awful since I started driving OTR about a year ago. However, about 5 months ago I started to crack down. Baby steps I guess.
Baby step 1. No more Mt. Dew. Thanks to Pilot/Flying J and their 2/$3 1 liter Mt Dews I was sucking down 2 liters of Dew a day. Now, you can only imagine how that sugar and caffine was causing complete havoc on my body.
Baby step 2. cut back drastically on soda in general. I'll still have one on occasion, but 90% of what I drink now is Vitamin Water, Gatorade, or bottled water.
Baby step 3 will need to be taking a better focus on my diet. I have cut back on the fast food and the Flying J chicken. (ohhh, i love chicken though). Now, if I have something "fast food" it's typically subway. Footlong tuna on Parmesan Oregano with pickles and some of the buffalo sauce for a nice shot of flavor. Pretty basic. I haven't had a burger in about 2 months.
Baby step 4, need to get off my arse and get more exercise. I park in the back of parking lots. I fuel at the far end of the islands. I do the LITTLE things to stretch my legs more then the average trucker, but I really need to get out and do more.
My BP was still a bit high, so baby step 3 and 4 will be a huge focus this summer.
But finding that I lost 15 lbs w/o even trying means, just wonder what I could've been down to, if I HAD been trying.
Watch out ladies. A new slimmer, sleeker Swaps might be coming soon, to a town near you!jtraveler Thanks this. -
I know of a coworker who does rowing, and has been on Olympic teams. His BMI alway shows that he is overweight, but that is just plain dumb, you can see its all muscle!!
Anyway, just wanted to say keep doing what you are doing . . . . -
BMI is a worthless point of measure. Penn and Teller's show "BS" did a great episode about BMI. I miss watching that show. I should get the DVDs.
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http://www.subway.com/applications/NutritionInfo/nutritionlist.aspx?id=sandwich
You mentioned burgers- well the quarter pounder with cheese from McD's is 510 calories- less than the 6" tuna!
http://www.mcdonalds.com/us/en/food/food_quality/nutrition_choices.html
How about a BK double stacker- 500 calories!
http://www.bk.com/en/us/menu-nutrition/index.html
Ditching tuna sandwiches might be almost as important as ditching the soda. -
Sounds great. I also need to lose a little weight to help get my BP under control. So to help me exercise more, I figured I'd better get out of this job. (half of it at least) I just got hired on with a flatbed company, so I figure that should get the blood flowing a little more than "drive, bump, drive"...
Sent from my Droid using Tapatalk -
Great post jtraveler and I wish you luck, I am doing similar things right now as well. I will post in greater detail later.
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jtraveler red your post and what about adding a gluten free diet with what you have done your thoughts
i am getting into otr trucking as i am tired of grain hauling
i know i need to drop the weight and the way you have done it i know i can do it but like i said what about going gluten free with it -
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