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12 hr shift sitting.

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If it’s a job where you wear headphones all day talking to customers I’d just get up and pace around. I worked for Apple CSR2 for a few years and once I got pertinent notes entered I would pace until I needed to enter anything else. They even gave me a twenty foot cable for my headset lol

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Is it possible to use a standing desk at this job? It was a game-changer for me when I had a desk job.

As for the nutrition, don’t overthink it. Lean meats, veggies, some rice. Lots of water. Black coffee if you’d like.

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See how intermittent fasting works for you. Maybe spend the majority of your shift in a fasted state. Your caloric needs have likely dropped if this is the only variable that changed, so you could try cutting back on your calorie consumption to better suit your now very sedentary lifestyle

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Lean lean protein. Protein demands your body cranks up the metabolism just to digest, making you more metabolically “active” merely by way of chowing down. It is damn near impossible for your body to store more fat when your diet is all lean protein (or at least it’s far far less likely than excess carbs or fat)

You can actually starve to death if you only ate lean protein over a long span of time. It is called rabbit starvation.

Soooooo, on your off days have some fat in addition to lean protein (i would just choose fatty meats)…. call it keto if you want, and check out the subreddit 😆… but I’d still dodge much fat during the 12 hour stretch and have that outside of the work window, while I can stand, move, workout. Back to work, back to packets or salmon and chicken breast that don’t demand a fridge 👍

Eat like that 👆 and there is no way you will continue to gain weight AND you dont need to crunch many numbers or do any quantum physics to figure it out! Good luck friend.

https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight#TOC_TITLE_HDR_3

Edit:: if you feel too low on energy and absolutely need some carbs eating like this, Google “glycemic index” and pick only the carbs with the lowest numbers/index and have them a short while prior to when you know you are gonna work out. But BEFORE you try and mend the low mojo problem with carbs, try loading on electrolytes (drinking beef broth is your cheapest and arguably one of the best options) as usually eating like I’ve described here causes a greater demand for more sodium and thus the trifecta of electrolytes gets all out of whack.

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Get a standing desk

Do lots of cardio in your off time

Don’t eat highly processed highly palatable foods

Track your calories if need be

Move… don’t just sit or stand in place. Take microbreaks and get up or walk about.

If the job is that straining on your body you can also think about finding new work

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