So, you hit the gym to build muscle, get stronger, and maybe sculpt that six-pack. But what about getting rid of extra fat? You might think about strict diets, endless cardio, or even more gym time. Well, there’s another, often overlooked, way to help you slim down and feel healthier: NEAT.
NEAT stands for Non-Exercise Activity Thermogenesis, and it’s basically all the energy you burn doing everyday things that aren’t sleeping, eating, or a planned workout. This includes simple actions like taking the stairs instead of an elevator, walking to the store, doing household chores, or even just fidgeting in your seat. It’s about being a bit more active throughout your entire day – standing more at work, doing yard work, or parking a little further away to get those extra steps in.
To understand NEAT better, it helps to know how your body burns calories overall. A big chunk, about 60-70%, goes to your Basal Metabolic Rate (BMR), which is the energy your body uses just to keep you alive – things like breathing, blood circulation, and brain activity, even when you’re resting. Another 10-20% is used for "diet-induced thermogenesis," which is the energy your body needs to digest, absorb, and store the food you eat. Finally, the remaining 6-10% is for physical activity. This isn’t just your gym workout; it also includes all those little movements, like maintaining your posture, any muscle contractions, and, you guessed it, NEAT.
You might think, "Only 6-10%? Is it really worth bothering with?" The answer is a resounding yes! Science shows just how powerful these small changes can be. For example, in one study, identical twins followed the exact same diet and exercise plan for three months. One twin lost 7 pounds, while the other, who simply incorporated more NEAT into their day, lost a whopping 25 pounds! Another interesting finding showed that people who fidgeted throughout the day burned an extra 100 to 800 calories. To put that in perspective, a brisk hour-long walk might burn 200 to 350 calories. So, sometimes just fidgeting can burn more than a moderate workout!
This doesn’t mean your gym workouts are pointless. Not at all! It just means you can be smarter about them. Save your dedicated gym time for things like strength training to build muscle, and shorter, more intense cardio sessions for improving your fitness. NEAT works as a fantastic complement. Beyond just burning more calories and helping with fat loss, increasing your daily activity also reduces your risk of serious health issues like metabolic syndrome, heart problems, and even early death. It’s a pretty sweet deal for making small shifts.
So, how can you use NEAT to your advantage throughout the day? Think about the 15 hours you’re awake and not in the gym or sleeping. Many of us spend a lot of that time sitting – at a desk, watching TV, or scrolling on our phones. We often look for the closest parking spot or take the elevator without a second thought. But you have the power to change this and boost your calorie burn!
Here are some easy, everyday ways to increase your NEAT:
- Take the stairs: Instead of hopping on the elevator or escalator, choose the stairs. It’s not a race; just making the switch is a big win.
- Walk whenever you can: If your city allows, walk instead of driving for short errands. Whether you’re shopping, golfing, or just strolling in your neighborhood, more steps are always better. No need to speed walk; just move.
- Stand more than you sit: Stand in waiting rooms, consider a standing desk, have standing meetings, and take short standing breaks throughout your day. Standing engages more muscles and burns more calories without you even moving much.
- Park farther away: Instead of circling for the closest spot, pick one further out and enjoy the extra walk. You’ll get more steps and often find a spot much faster!
- Walk around the office: Set a timer to remind yourself to get up and walk for a few minutes every half hour or hour. Instead of emailing a coworker, walk over to their desk. Take the longer route to the printer or the coffee machine.
- Space out chores: Don’t do all your housework on one day. Spread tasks like vacuuming, dusting, and tidying up throughout the week. You’ll get more activity each day and won’t feel so overwhelmed.
- Stretch and breathe: Whether you work in an office or from home, regularly scheduled walk breaks are great. Also, add in short stretching routines. Touch your toes, reach overhead, twist your body – anything that moves your joints and muscles. And don’t forget to pause for some deep, calming breaths. This can help renew your energy and focus. Every little movement truly counts!
One important thing to remember: if you start cutting calories to lose weight, your body might naturally try to slow down. With less food coming in, it wants to conserve energy, so you might feel more tired and want to sit more. Be aware of this tendency. It might feel frustrating at first, but stick with it. Within a week or two, as you keep up your NEAT activities, your body will adapt, start using your fat stores for energy, and you’ll really begin to feel the amazing benefits of moving more.
Ultimately, NEAT isn’t some secret trick. It just requires a little conscious effort and consistency. But the benefits of using your regular day to your advantage – getting leaner, feeling healthier, and being more active without always needing an extra trip to the gym – are definitely worth it. So, whether it’s walking more, standing during meetings, or even just fidgeting, don’t underestimate the power of these small, everyday movements.