this post was submitted on 03 Mar 2025

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Apparently I've forgotten how to pack in calories. How can I get proper food for a physical labor job? (lemmy.world)

submitted 3 months ago by [email protected] to c/[email protected]

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Been at a desk for 20-years, now at physical labor. Recently figured out that I'm running a serious caloric deficit, and I'm already a skinny fucker. Also, I'm aiming to build a little muscle and a lot of endurance. How do I eat?!

Back when I was working hard, ate tons of fast food. Too expensive and time consuming, don't want off the clock to go eat (hour round trip including eating). Took a 12-hour shift today and did OK sucking down granola bars, water and kratom, ate my wife's kickass meal when I got home.

What can I cook or bring to work to power me? What's simple and cheap and doesn't require much on-site prep? (We have a microwave, toaster, all that, I just want calories and protein in my face with no fuss). Afraid I'm half-ass cannibalizing myself.

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[–] [email protected] 2 points 3 months ago (5 children)

I heard the latest research is indicating that we use the same amount of energy each day, no matter what activity we are doing. Thus gaining or losing weight is a matter of controlling what we eat. Bigger people eat more and smaller people require less food.

[–] [email protected] 6 points 3 months ago (1 children)

There's no way that I burn the same amount of energy sitting on my ass as I would running a marathon. Maybe I misunderstood, but I think this is obviously wrong.

[–] [email protected] 2 points 3 months ago (2 children)

Of course not! But Google AI's take dovetails with what I've been reading lately.

According to recent research, the idea that we burn roughly the same amount of energy each day regardless of our activity level, often referred to as the "constrained total energy expenditure" theory, is gaining traction, suggesting that our bodies may compensate for increased physical activity by reducing energy expenditure in other areas, potentially limiting the overall calorie burn despite changes in activity levels; however, this is a complex topic with ongoing research and not universally accepted as definitive fact.

The "Exercise Paradox": This concept suggests that even when we exercise more, our body may make adjustments to maintain a relatively stable overall energy expenditure, potentially by reducing energy used in other daily activities like fidgeting or non-exercise activity thermogenesis (NEAT).

Researchers believe that hormonal changes and physiological adaptations could play a role in regulating energy expenditure to maintain a stable baseline.

While the overall trend might be towards a constrained energy expenditure, the degree of compensation can vary significantly between individuals depending on factors like genetics, diet, and activity level.

Not a justification for inactivity: Even if the body compensates to some degree, regular physical activity still offers numerous health benefits beyond just calorie burning, such as improved cardiovascular health, muscle strength, and mental well-being.

Studies investigating this concept often have limitations, including challenges in accurately measuring total energy expenditure and individual variations in activity patterns.

Sounds evolutionary sane. We automatically adjust our metabolism given available calories. Wildly simple take by me, but I get it.

[–] [email protected] 1 points 3 months ago* (last edited 3 months ago)

This sounds to me like maybe it applies to some people, which is why some find it more difficult to lose weight, but for most people, increased activity = burning more energy ie calories.

[–] [email protected] 1 points 3 months ago

Anecdotally I have found the exact opposite to be true for my body. I got a job that required a short walk and stairs to get to and even that made a difference in how much I had to eat. Started jazzercise after my last kid and was confused because I thought I'd lost like 5 lb but I was having to buy new clothes because mine didn't fit - I had dropped 25lb, and gotten underweight just from doing aerobic dance while my kids were in swim class a few times a week.

When I cannot work out, even if I control my diet I will gain, still inside a healthy weight but definitely gain.

It's always activity that makes the difference for me.

[–] [email protected] 4 points 3 months ago (1 children)

I just find that hard to believe because I am in the exact same situation as OP, and I definitely noticed I lost some weight in addition to going to gym. You definitely need to eat more than what your body is burning.

[–] [email protected] 2 points 3 months ago

OP is talking about metabolic changes over time, wether he knows it or not. :) It's a thing we're recently learning about.

Example:

The "Exercise Paradox": This concept suggests that even when we exercise more, our body may make adjustments to maintain a relatively stable overall energy expenditure, potentially by reducing energy used in other daily activities like fidgeting or non-exercise activity thermogenesis (NEAT).

[–] [email protected] 3 points 3 months ago (1 children)

Really interesting concept, could you point me towards somewhere I could further research this?

[–] [email protected] 2 points 3 months ago (1 children)

See my previous comments:

https://old.lemmy.world/comment/15456099

https://old.lemmy.world/comment/15456241

Damned interesting! Way too complex to boil down into meme format, but the idea does make sense.

What I'm wondering; If we adjust our metabolism for fewer calories, what are we sacrificing in return? LOL, too tired to dig deep on this ATM. Apparently I need more calories.

[–] [email protected] 1 points 3 months ago

Cool, thanks

[–] [email protected] 2 points 3 months ago* (last edited 3 months ago)

Read the same, very recently. Nah, it's not the same amount, but as I remember the data showed it closer than we thought.

In any case, I'm certainly burning more. Learned to recognize, "Oh shit! Tank's low!"

For the disbelievers; Google AI to get started on terminology:

According to recent research, the idea that we burn roughly the same amount of energy each day regardless of our activity level, often referred to as the "constrained total energy expenditure" theory, is gaining traction, suggesting that our bodies may compensate for increased physical activity by reducing energy expenditure in other areas, potentially limiting the overall calorie burn despite changes in activity levels; however, this is a complex topic with ongoing research and not universally accepted as definitive fact

Data:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10201660/

Plenty more if anyone wants to look deeper.

[–] [email protected] 1 points 3 months ago* (last edited 3 months ago) (1 children)

Well, then your ears are malfunctioning. Going on a run burns more energy than not.

[–] [email protected] 1 points 3 months ago

That's obviously true and not the target of the research.