Been working hard in the gym, eating well but struggling to chase those small changes? Maybe you’re feeling lethargic throughout the day, 3pm rolls around and we’re just not energetic anymore! Well, keep on reading. I’m going to lay out 3 simple ways to burn MORE calories without increasing exercise.
THIS could be the missing piece to your puzzle! You may not think much of it, but it plays a significant role in your body’s maintenance.
It’s N.E.A.T.
- Non-Exercise Activity Thermogenesis. This is what your body burns while you’re awake, without exercise.
- Let’s have a quick look at the body’s Total Daily Energy Expenditure (TDEE):
- Basal Metabolic Rate (the energy required for basic functioning)
- Food thermic effect (digestion process)
- NEAT (energy required while you’re awake)
- Exercise (energy for specific training gains)
For example:
NEAT has a massive influence on body composition and metabolic health!(1) Our general activity levels should be the focus of our foundational health before we start trying to boost training. Let’s say you train in the gym for 1 hour in the morning and you busted your ass. Good on you, you’re a boss! But if you’re at a desk for the following 8 hours, drive through traffic to get home and catch up on Netflix or The Bachelor – you could be losing the benefits from that training session
The law of thermodynamics means energy in becomes energy used or energy stored (as body fat). NEAT has the potential to boost your TDEE by up to 1000kCal!!(2)That’s massive! Where do you find these extra activities??
First and foremost, BE AWARE! You might think you’re busy all day, however, being busy is not the same as being physically active. Pay more attention to how much you are moving, walking, lifting etc. An activity tracker is a great way to document this.
Now we build! It doesn’t have to be much, but it should be something. Here are the three best tips:
- Occupational – are you moving around? Break up the sitting time, even if it’s a walk to the bathroom or to a window.
- LeisureTime – when you get home, finish painting that room you’re working on or head out to the garden and do some weeding. Start cycling or walking to work/shops/cafés.
- Consider the behavioural ‘cost’ – if it ‘costs’ too much effort, this can affect adherence. Make it EASY, make it ENJOYABLE. You will reap more long term benefits than short term, so work to stick to this habit.
Remember, it’s NOT exercise. It’s a bit of movement, but it makes a BIG impact.
- A ‘Neat’ Approach to Obesity Prevention in the Modern work Environment. Malaeb S., et al (2018)
- E.A.T The crouching Tiger Hidden Dragon of Societal Weight Gain. Levine, J et al. (2005)
Author Exercise Physiologist – Caitlyn Huth