Introduction
We’ve all been there – we set aside time to exercise, but life gets in the way and suddenly our workout plans go out the window. But did you know that you can still burn calories throughout the day, even without hitting the gym? This is where Non-Exercise Activity Thermogenesis (NEAT) comes into play. NEAT is defined as the energy we expend throughout the day during all activities that aren’t classed as exercise. In this article, we’ll explore some simple tips you can use to maximize NEAT and burn more calories throughout the day.
What is Non-Exercise Activity Thermogenesis?
As mentioned earlier, NEAT refers to the energy you expend throughout the day during all activities that aren’t classified as exercise. This includes activities such as walking to work, gardening, cleaning the house, and even fidgeting. Research shows that NEAT can account for up to 50% of the total calories we burn in a day, making it an essential aspect of weight maintenance and weight loss.
NEAT Tips to Burn More Calories Throughout the Day
1. Stand More
Studies have shown that standing burns more calories than sitting, which is not surprising given that it requires the use of more muscles. Simply swapping out sitting for standing can significantly increase your daily caloric expenditure. Consider investing in a standing desk for work or taking breaks to stretch your legs during the day.
2. Walk More
Walking is one of the easiest ways to increase NEAT. Try taking the stairs instead of using the elevator, walking to work or the grocery store, or taking a stroll during your lunch break. These simple changes can have a significant impact on your daily caloric expenditure.
3. Move More
Fidgeting or small movements throughout the day can also contribute to NEAT. Try tapping your feet or fingers while sitting, stretching during TV commercials, or taking regular breaks to move around. These small movements may seem insignificant, but they can add up to a significant number of calories burned over time.
4. Do Household Chores
Household chores such as cleaning, cooking, and gardening can also help increase NEAT. These activities require movement and can burn more calories than you might think. Plus, you’ll have a clean and organized home to show for it.
5. Exercise Smartly
While NEAT is not classified as exercise, it’s important to still incorporate exercise into your routine. However, try to choose exercises that maximize caloric burn, such as high-intensity interval training (HIIT) or strength training, which not only burns calories during the workout but also results in an after-burn effect.
Conclusion
NEAT is an essential aspect of weight maintenance and weight loss, and increasing it can help you burn more calories throughout the day without having to hit the gym. Incorporating small changes such as standing more, walking more, or doing more household chores can make a significant impact on your daily caloric expenditure. By incorporating these simple tips, you’ll be able to maximize NEAT and burn more calories throughout the day.
