Do you want to lose weight and burn more calories? If so, you need to start N.E.A.T. – not exercise at all! N.E.A.T., or Non-Exercise Activity Thermogenesis, is a way of burning more calories by doing activities throughout the day that doesn’t feel like exercise. In this blog post, we will discuss the N.E.A.T. way to exercise and how it can help you burn more calories and lose weight!
What is N.E.A.T?
Non-exercise Activity Thermogenesis (NEAT) refers to the calories burned by activities we perform as we carry out our day-to-day activities that don’t involve planning such as exercise or sports. This refers to the amount of energy we spend on all activities we do that don’t involve eating, sleeping, or exercise. It includes everything from fidgeting, standing, and standing up to moving around. It’s sometimes referred to as NEPA which stands for non-exercise-related physical activity.
Examples of NEAT can be activities such as cooking, cleaning, shopping, or even minor movements like fidgeting, or playing an instrument. Although it may not seem to be a lot, N.E.A.T. way to exercise can have an impact on our metabolic rate and the number of calories we consume. A study published in 2016 monitored more than 12,000 British women for 12 years and discovered that fidgeting could lower the risk of dying due to excessive sedentary time.
What are Some Examples of N.E.A.T?
For those who do physically demanding and active work — such as construction workers, personal trainers, and restaurant servers, their NEAT levels are usually adequate all day. However, for those of us who have sedentary jobs in which we commute to work and work at a desk for more than eight hours before returning home and watching television on the couch, our N.E.A.T is almost absent.
N.E.A.T is a great way to burn more calories because it doesn’t feel like exercise. Walking the dog around, pacing during an important conference call, tidying the house, gardening, shopping, or dancing in the shower are just a few examples of the N.E.A.T. way to exercise.
Some ways of the N.E.A.T. Way to Exercise include sweeping, washing dishes, vacuuming, doing DIY projects, mowing your lawn, raking the leaves, washing the car, playing with your children, taking a walk with your partner, walking with your partner after dinner, taking a stroll around the city, and carrying grocery bags back from the supermarket.
N.E.A.T is also a great way to get your family and friends involved in your weight loss journey!
The NEAT Diet – Understanding Calorie Needs
If you’re like most people, you probably think of exercise as going to the gym or going for a run. However, there’s more to exercise than just that. In fact, studies have shown that non-exercise activity thermogenesis (NEAT) can account for up to 35 percent of your daily calorie expenditure. That means that even everyday activities like walking to the store or washing your car can contribute to your weight-loss goals.
So how much N.E.A.T. do you need? The answer depends on your calorie needs. If you’re trying to lose weight, you’ll need to create a calorie deficit, which means burning more calories than you consume. N.E.A.T can help you do this by increasing your energy expenditure. For example, if you burn 2,000 calories a day and consume 1,800 calories a day, you’ll create a 200-calorie deficit. This deficit will help you lose weight over time. So if you’re looking to improve your health and lose weight, be sure to incorporate N.E.A.T into your daily routine!
Tips to Burn More Calories in Your Daily Routine via N.E.A.T
There are many ways to increase N.E.A.T and, as a result, burn more calories every day! Here are a few tips:
Get a standing desk for your office or home workspace.
Based on the National Academy of Sports Medicine, a person who weighs 145 pounds can expect to burn 100 calories in an hour while sitting at work. If the person stood up at work, they’d consume 173 calories. 72 calories may seem like a small amount however, it can be over 18,000 calories annually, which translates to an estimated weight loss of 5 pounds. If you didn’t use NEAT, it is necessary to run for 60 minutes at 5 miles an hour to get the same amount of calories. Standing while working is a great way to increase N.E.A.T and burn more calories. If you have a sedentary job, a standing desk is a great way to get moving while you work!
Invest in a hands-free phone headset so you can pace around while talking.
A 10-minute call while pacing around your house or office can burn 50-100 calories! If you’re tracking your steps a day, pacing around increases your step count and helps you reach your daily goal.
Take the stairs instead of the elevator.
Riding an elevator is comfortable and quick but taking the stairs is a great way to get your heart rate up and burn more calories. If you’re not rushing, take two stairs at a time to get your heart rate going!
Park your car farther away from your destination.
This is a great way to fit in some N.E.A.T walking into your day. And, it’s an easy way to add more steps without feeling like you’re exercising! The U.S. Department of Health has been encouraging 10,000 steps daily as a realistic goal for daily physical exercise. Even if you’re unable to reach 10,000, adding more steps throughout the day is a crucial aspect of NEAT. It can help burn calories and add health-promoting activities to your routine.
Take a brisk walk during your lunch break.
Taking a 10-minute walk after every meal is a great way to N.E.A.T and prevent weight gain. Walking helps regulate blood sugar levels, which is important for preventing type II diabetes.
Get up and move every 20 minutes or so.
The 20-8-2 rule is designed to guide individuals with the amount of time they must be in different positions. In a half-hour, the person must sit for 20 mins, then stand for eight minutes, and then move for a minimum of two minutes. The objective of the 20-8-2 rule is to keep people from sitting or adopting static positions all day.
The N.E.A.T. way to exercise is a great way to burn more calories without feeling like you’re working out. By incorporating N.E.A.T into your daily routine, you can see the results you want without making major changes to your lifestyle.
Burn More Calories! Book a Professional Performance Coach Now
N.E.A.T. Way to Exercise accounts for a very large amount of the calories you burn each day. Surprisingly, even fidgeting can contribute to NEAT calorie burning! So if you are looking to burn more calories, consider booking a professional Perform coach.
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Book a quick discovery call so we can establish NEAT ways to exercise in your lifestyle. What are you waiting for? Let’s keep your metabolism stoked all day long!