In the previous two blog posts we discussed a specific part of your metabolism named non exercise activity thermogenesis (NEAT).
NEAT is your day to day activity that takes place when you’re not exercising or working out in a formal manner.
NEAT includes typing at a computer, fidgeting, going from standing to sitting, walking, doing the dishes, yard work or playing with your dog.
People generally assume that they burn a lot of calories at the gym exercising, but in reality we burn far more calories through our daily NEAT activity.
By increasing NEAT some people have been able to increase their caloric burn by upwards of 1,000-2,000 calories per day, which could be extremely helpful to someone looking to shed some body fat.
Your daily caloric burn through NEAT isn’t a given though, there’s specific biological and environmental factors that impact someone’s NEAT levels and the amount of calories that you can burn as a result.
Biological factors that affect NEAT include:
Environmental factors that affect NEAT include:
Where you live
Hopefully you’ve seen by now that if your goal is to lose body fat one of the top ways you can burn more calories and increase your metabolism is by increaing your NEAT activity.
You may be saying that is all great Alex, but how do I increase my NEAT levels on a daily basis ?
Well I thought you’d never ask because that is exactly what today’s entire blog post is about. We’re going to cover the ways you can incorporate more NEAT movement into your day to allow for a greater caloric burn.
How To Increase Your Daily NEAT
1.) Walk More
This is the easiest way for you to increase your NEAT levels, and can be the difference between making progress or just maintaining being frustrated with your lack of fat loss.
Because everyone is different our calorie burn will also differ greatly and most people will be able to to burn between 150-300 calories per 30-45 minutes of walking.
At the end of the day trying to calculate the amount of calories you’re burning from walking more doesn’t matter all that much - you just need to know to walk more, and have a goal to hit.
Hitting a specific goal is a great way to ensure you get enough walking per day. You can shoot for the standard 10,000 steps, distance or time walking as a way to help you increase your NEAT.
Here are some simple ways you can increase your walking throughout the day:
Go For A 30 Minute Morning Walk
Walk To Work
Walk At Lunch for 20 minutes
Walk On A Treadmill While Watching TV
Use A Treadmill Desk
Get A Dog/ Walk Your Dog
Instead of Email Walk To Tell Coworkers Messages @ Work
Take The Stairs
Park Further Away and Walk
Get Off The Bus/Subway A Few Stops Early and Walk
Batch All Your Calls Into One Time and Walk & Talk
2.) Get A Pedometer/ Activity Tracker
Now this seems to go hand in hand with the very first way to increase NEAT which is walking but getting a pedometer has shown to help people increase their daily step count by nearly 2,000 steps per day!
That means that by simply having a pedometer you’re more aware of how much you’ve been moving throughout the day and will be more likely to go for that extra walk to hit your daily step count.
3.) Mow The Lawn
4.) Clean The House More Frequently
5.) Use A standing Desk
Using a standing desk is a convenient way to make sure you’re not sitting too much but pretty much anything you can do to ensure that you’re standing more is going to be a step in the right direction.
Part of the reason why standing is beneficial is because it helps to raise our heart rate and in turn causes us to burn more calories throughout the day.
While the amount of calories burned through extra standing on a day to day basis may be small, when you accrue those calories of the course of weeks and months it adds up significantly.
6.) Wash Your Car
7.) Don’t Crush Yourself @ The Gym:
This last point may seem counter intuitive since so many people think you need to be really sore or leave the gym drenched in sweat to have gotten a good workout.
If you’re too sore and beat up from a work out earlier in the week your willingness to want to get up and move around more throughout the day is going to be reduced because that movement is going to be painful.
Alright folks that is it for our series on NEAT! make sure to take this information and put it into practice otherwise you don't get the benefit. You have to take action to really get the benefit of learning about NEAT.
If you have any questions feel free to email me at firstname.lastname@example.org. Appreciate you all taking the time to read!