What does NEAT mean?
Non-Exercise Activity Thermogenesis
NEAT stands for Non-Exercise Activity Thermogenesis. Moving more throughout your daily routine increases your NEAT. Many small movements make a big difference in total.
NEAT helps increase your metabolic rate and can result in substantial energy costs over time, which then widens your calorie deficit. And as you probably already know, the larger your calorie deficit, the more weight you’ll lose.
Just so you have a complete understanding of your metabolism, understand that your daily total energy expenditure (TDEE) is made up of four components, with NEAT being one of them:
1. Resting metabolic rate (RMR) – Number of calories you burn at rest
2. Thermic effect of food (TEF) – Number of calories you burn while digesting your food
3. Non-Exercise activity thermogenesis (NEAT) – Number of calories expended outside of exercise, eating, and sleeping
4. Exercise energy expenditure (ExEE) – Number of calories you burn during exercise
As you can see, simply switching it up from sitting motionless to sitting and fidgeting allows you to burn an extra 40 calories per hour! All you need to do is subtle movements like toe-tapping, flipping through papers, shifting items around your desk, etc.
If you want to bump it up, consider standing while fidgeting at your desk. You might need to invest in a standing desk, but the money spent may be well worth it.
You see, standing while fidgeting gives you an additional 67 calories burned hourly in comparison to sitting motionless at your desk. Assuming that you work at your standing desk for 6 hours, that’s 402 extra calories burned! Count me in.
It doesn’t matter what you do in 1 hour of your workout
It matters what you do the remaining 23 hours of your day
Increase your total NEAT levels. Here are some suggestions:
1. Change your mode of transportation – If it’s at all possible, consider walking to short distances instead of driving.
2. Implement walking meetings – Take that 2 pm meeting outside; who knows, the change in environment might spark a winning idea in your teammates.
3. Empty your garbage can – Give your eyes and body a break from the computer screen. Start by emptying the garbage can from under the deck.
4. Take the stairs – Skip the elevator and take the stairs whenever possible, especially if you’re moving between meeting rooms
5. Walk And Talk – Whenever you get a phone call instead of sitting and walk. Increase your step count and talk to your friends as long as you want. It’s a win-win deal.
6. Re-rack your weight: Don’t leave your weights on floor, instead re-rack them everytime. Every activity you do, increase your NEAT.
7. Do your own cleaning: Don’t depend on your partner/parent/help to clean up your room. Clean your room, dust your door and windows, a 150 pound person can burn around 170 calories per hour doing light cleaning (dusting, straightening up, etc). Tougher jobs like scrubbing and cleaning accumulated dirt and grime can burn up to 190 calories per hour.
Illustrating this point is a paper from the Journal of Clinical Nutrition, which compared the number of calories burned from 8 different conditions on an hourly basis. Take a look at the results:
1. Resting – 77.4 calories
2. Sitting motionless – 80.4 calories
3. Sitting while fidgeting – 117.6 calories
4. Standing motionless – 87.6 calories
5. Standing while fidgeting – 147.6 calories
6. Walking at 1MPH (mile per hour) – 196.2 calories
7. Walking at 2MPH – 235.2 calories
8. Walking at 3MPH – 305.4 calories
“Every activity counts, so increase your NEAT and burn more instead of stressing over the pandemic weight gain”
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