When it comes to fitness and weight loss, we often focus on structured workouts and dieting, but there’s another factor at play that can have a significant impact on your health and weight management—NEAT.
You might have heard this term thrown around, but what exactly does it mean? And how can you use it to improve your overall well-being?
In this blog post, we’ll dive into NEAT (Non-Exercise Activity Thermogenesis), explain its importance, and give you actionable tips on how to increase it for better health and fitness.
What is NEAT?
NEAT stands for Non-Exercise Activity Thermogenesis, which refers to the calories you burn through activities that are not considered formal exercise. These are the small, everyday movements and actions that contribute to your overall energy expenditure throughout the day.
Unlike exercise, which is structured and planned (e.g., running, lifting weights, yoga), NEAT includes everything else—walking, standing, fidgeting, cleaning, cooking, even the movements you make while talking. Essentially, NEAT is all the “non-exercise” activity you do during your day that burns calories.
Examples of NEAT include:
- Walking to work or around your office
- Taking the stairs instead of the elevator
- Cleaning your house
- Gardening or doing yard work
- Playing with your kids or pets
- Walking around while on the phone
- Standing while working instead of sitting
While these movements may seem small or insignificant, they add up and contribute to your overall daily calorie burn.
Why is NEAT Important?
NEAT is an often-overlooked factor in the weight loss and fitness equation. While structured exercise is essential for building strength and cardiovascular health, NEAT can account for a significant portion of your total calorie burn. Some studies suggest that NEAT can make up 15-50% of your daily energy expenditure, depending on your lifestyle and activity levels.
The Impact of NEAT on Weight Loss:
- Increased Calorie Burn: If you’re looking to lose weight, increasing your NEAT can help you burn more calories throughout the day, without the need for excessive exercise or restrictive dieting.
- Prevents Sedentary Behavior: A sedentary lifestyle (sitting for long periods) can lead to weight gain and increased risk of chronic conditions such as heart disease and diabetes. NEAT helps combat these effects by encouraging movement and keeping your metabolism active.
- Sustainable Weight Management: Unlike rigid exercise programs, increasing NEAT is sustainable in the long term because it integrates easily into your daily routine.
How to Increase NEAT and Burn More Calories
Now that we understand NEAT, how can we make it work for us? Here are some practical tips to increase your daily movement and improve your overall energy expenditure:
1. Take the Stairs
One of the simplest ways to boost NEAT is by taking the stairs instead of the elevator or escalator. Climbing stairs engages multiple muscle groups, improves cardiovascular health, and helps burn more calories.
2. Walk More
Make it a goal to walk more throughout your day:
- Walk during breaks at work or while running errands.
- Take a walk after dinner instead of sitting down to watch TV.
- Park further away from entrances when you go to the store to add extra steps.
3. Stand More
If you have a desk job, standing for short periods throughout the day can have a big impact on your NEAT. Consider using a standing desk or setting a timer to remind yourself to stand up and stretch every 30-60 minutes. Standing burns more calories than sitting and helps reduce the negative effects of prolonged sitting.
4. Get a Fitness Tracker
Using a fitness tracker like a Fitbit or Apple Watch can be a great motivator to move more. These devices track your steps and activity levels, which can encourage you to walk more and make sure you’re hitting daily movement goals (aim for at least 10,000 steps a day!).
5. Add Movement to Routine Tasks
Turn everyday tasks into opportunities for increasing your NEAT:
- While cleaning, take the time to sweep vigorously or vacuum.
- Cook standing rather than sitting at the kitchen counter or stove, and move around as much as possible.
- Take phone calls standing or walking around, instead of sitting.
6. Fidget and Move While Watching TV
It might sound silly, but small movements like tapping your foot, moving your legs, or even standing during a commercial break can add up.
7. Walk or Cycle for Short Trips
Instead of taking the car or using public transport for short trips, opt for walking or biking. Even a 15-minute walk or cycle to the store or café can significantly increase your daily calorie burn.
8. Play with Kids or Pets
Engage in fun activities with your kids or pets that get you moving, like playing tag, walking the dog, or tossing a ball. Not only does it help burn calories, but it’s also a great way to bond and improve your mood.
9. Do Yard Work or Gardening
Gardening and yard work are excellent ways to increase your NEAT. Activities like mowing the lawn, raking leaves, or digging in the garden engage multiple muscles and burn calories, all while providing a sense of accomplishment and connection with nature.