Lose Fat Faster and Burn More Calories Without Eating Less
Is there a way to burn more calories, speed up fat loss, and NOT have to do much (if any) "cardio" in your routine?
Yes! It's called NEAT: Non-Exercise Activity Thermogenesis.
In this article, we're diving into this often-overlooked aspect of metabolism that accelerates your fat loss and overall health, not to mention improves recovery and lowers stress.
What is NEAT?
NEAT is the energy expended during non-exercise activities throughout the day, such as walking, standing, fidgeting, chores, gardening, and even maintaining posture.
NEAT plays a significant role in your overall calorie expenditure and can make a massive difference in your fat loss journey.
In fact, studies have shown up to a difference of 2,000 calories burned between those with a sedentary lifestyle and highly active people (such as shop clerks and manual laborers).
Why NEAT Matters
Boosts Calorie Burn
Increases daily calorie expenditure without structured exercise. Did you know that a brisk walk burns almost as many calories per mile as running (but without the stress)?
Helps create a calorie deficit for fat loss. Walking an extra 5,000 steps a day could burn up to 200 more calories, which is equates to 0.4 lb (0.18 kg) per week or 10 lb (4.5 kg) of fat loss over 6 months without changing your diet.
And that's just walking. Even standing vs. sitting while you work can burn another 30-60 calories per hour!
Improves Health
Reduces sedentary behavior and its associated health risks
Supports heart health, insulin sensitivity, and mental well-being
Improves recovery (from lifting/training) and reduces stress
Sustainable Lifestyle Change
Easy to incorporate into daily routines
Does not interfere with recovery (e.g., from lifting) or cause additional stress, allowing you to incorporate it frequently
How to Increase NEAT
Here are some strategies to boost your NEAT and optimize your metabolism:
Set a Daily Step Goal
Aim for a specific number of steps per day (e.g., 10,000)
Use a fitness tracker or smartphone app to monitor your progress. For example, I like Pedometer++ on my iPhone, which allows you to add a "complication" to the Apple Watch with a progress bar.
ACTION: Set a daily step goal and track your steps using a fitness tracker or smartphone app. I recommend 2,000 more steps per day than you're getting now, increasing that each week until you hit your long-term target. Mine is 12K (to make sure I get 10K) and 10K is the sweet spot for most people, higher during fat loss.
Make Movement a Habit
Take regular breaks to stand or walk around
Park as far from the store as possible when shopping
Pace around the house when on calls, meetings, or scrolling your phone
Opt for walking or biking instead of driving for short distances
Choose the stairs instead of elevators or escalators
[See the bonus episode 34 below for many more ideas!]
ACTION: Identify at least one change you will make this week to incorporate more movement into your daily routine.
Incorporate NEAT-Friendly Activities
Engage in hobbies that promote movement (e.g., gardening, dancing)
Perform household chores to stay active and burn calories
Incorporate neighborhood or nature walks
ACTION: Choose one NEAT-friendly activity you enjoy and schedule time for it each week.
BONUS: Listen to Episode 34
Back in Episode 34 I covered NEAT in detail and how you could increase your step count, so check that out here:
Wrapping Up
By focusing on NEAT and making a conscious effort to move more throughout the day, you can boost your metabolism, enhance fat loss, and improve your overall health.
Summary:
NEAT is the energy expended during non-exercise activities, playing a crucial role in calorie expenditure and fat loss
Boost your NEAT by setting a daily step goal, making movement a habit, and incorporating NEAT-friendly activities
Prioritizing NEAT can lead to sustainable lifestyle changes that support long-term health and fitness goals