Now that 2018 is in full swing, sticking to your wellness goals in the new year can become increasingly challenging. For flatbed drivers, staying in shape can be much easier than other Class A CDL drivers; however, there are numerous reminders anyone must keep in mind daily to stay on the right fitness track. Here are a few tips to successfully reach your goals in 2018:
- Use smaller plates and dishes. Portion size is essential in any lifestyle change. This tip may seem a bit too obvious, but much of the dishes sold today are far too large for the proper portion sizes. Pay close attention to the plates and bowls you are using and ask yourself if that portion sizing is equivalent to what is recommended. For our Melton drivers, try portioning your weekly meals before hitting the road. It will save you time and money while aiding in maintaining the right portions.
- Divide your plate when serving your meals. Mentally cut your plate in half when serving your food. Then, fill one half with non-starchy vegetables such as broccoli, carrots, asparagus, green beans, yellow squash, or salad greens. Next, divide the other side in half again. Fill one quarter with lean protein such as grilled chicken or baked fish and reserve the final quarter for a small serving of fiber-rich carbohydrates like whole grain quinoa or a sweet potato.
- Snack in moderation. Try buying pre-portioned snacks such as granola bars or snack-sized almonds. Never find yourself eating straight from the bag of snacks because you will inevitably eat much more than the recommended serving size. Instead, measure out your snacks into individual bags upon purchase to keep good snacking habits in check. On the road, our flatbed drivers should utilize their daily break times for a nice walk and energizing snack. It will make a noticeable difference!
- Avoid distractions and activities that make you want to eat. Watching movies, playing video games, or browsing on your computer are all activities that can distract you from proper eating habits. While your brain is concentrated on the screen, you may be blindly consuming more calories than you should. Keep snacks to a minimum during these activities and avoid unnecessary distractions while eating.
- Make sure you are sitting while eating. Sitting while eating can help you better pace yourself during mealtime. Not only will this aid in digestion, but you will feel much more full off less food when you eat slower. Savor your meal in one sitting and avoid getting up for unneeded seconds. While this may be difficult for drivers who must be sitting most of the day, follow-up your meal time with a short walk or light exercise.
- Beverages are calories in disguise. This is perhaps one of the largest issues in American’s dieting habits. Our brains do not appear to get the same appetite-suppressing message from liquids and we eat just as much regardless of what we drink. Sugar-filled drinks such as fruit juices, sodas, teas, and even some flavored water contain far too much sugar for one’s recommended daily intake. Eating solid foods will results in a much more satisfying feeling rather than drinking all your calories for the day.