WorkingDilemma: I recently started fulltime work and have an issue I'd really appreciate help with. I work 7 hrs a day with one 40 min break. I walk to/from work and am on my feet constantly lifting heavy boxes. My problem is that with all the calories I burn on the average day I feel like I don't have enough time to eat them back. I'd like to start a harder workout regime but I know that i would be unintentionally restricting my intake if I did. Thank you for your time! xx
If you wanna do a harder workout regime, go for it. Don’t let worries about too-few-calories hold you back — there’s a pretty simple solution: 1) eat more frequently, 2) eat more protein-based (and complex carbs), caloric-dense foods.
Eating 5 smaller, fist-sized meals throughout the day (if you can afford break time during work for eating as such) helps to keep the body full and the energy levels high — especially when low-calorie-consumption is a concern.
Secondly, you want to eat a lot of dense foods, like additional proteins & complex carbs. Because you’re constantly on your feet at work, complex carbs can be great for you — they burn fast, are typically fiber rich, and work most efficiently when consumed right before/during continual hard work. So: while on the job, eat your carbs. Some examples are: whole grains (the darker the bread, the better), legumes (almonds, black beans, peas), sweet potato, cucumbers, celery, broccoli, cauliflower.
When at home, focus on your proteins. These will help in the long term to build muscle endurance; they work most efficiently post-workout, so — at night; and they are typically some of the most caloric-dense foods out there. Some examples are: quinoa, meats (ordered from highest to lowest protein content: beef, poultry, fish, pork), dairy products (Greek yogurt especially), beans, nuts.
Other caloric-dense, healthy foods include: avocado, peanut butter, bananas, granola, corn.
Incorporate a lot of these types of foods into your meals, and you should have no problem sustaining a healthy caloric balance.
If, while preparing your meals, you want to make sure you’re getting enough calories: you can count calories per food item at loseit.com or myfitnesspal.com.
For counting food calories (intake), I would suggest loseit.
For counting both food calories (intake) AND workout calories (outtake), however, I would suggest myfitnesspal.
