N.E.A.T. stands for Non-Exercise Activity Thermogenesis, which is just a fancy way of saying the calories you burn through your daily activities outside of formal exercise. Most people think the majority of their calorie burn comes from workouts, but in reality, it’s the small movements and activities throughout your day that make a big difference!
What Exactly is N.E.A.T.?
N.E.A.T. includes anything that gets you moving during the day that isn’t classified as exercise. For example, walking to your car, taking the stairs, standing while cooking, or even fidgeting at your desk. All of these seemingly minor movements burn calories!
While most people might focus on their 2-4 weekly workout sessions (let’s say around 3 hours a week), there are 165 other hours where you’re not actively exercising. This is where N.E.A.T. comes in, and increasing your N.E.A.T. can have a major impact on your overall calorie burn and fat loss goals!
Why N.E.A.T. Matters
The truth is, your body burns most of its calories through its normal metabolic processes, but movement throughout the day plays a huge role in boosting that number. By simply increasing your N.E.A.T., you can burn extra calories without needing to put in more workout hours.
Here’s how to incorporate more N.E.A.T. into your daily life:
- Walk More: Take a 10-minute walk during breaks or after meals. This not only boosts calorie burn but also helps improve digestion and mood.
- Increase Your Steps: Start by increasing your daily steps by just 1,000. If you normally walk 5,000 steps, aim for 6,000.
- Park Further Away: When you go to the store, park your car a little farther from the entrance to get in some extra steps.
- Take the Stairs: Swap the elevator for the stairs whenever possible. This is an easy way to get your heart rate up without a formal workout.
N.E.A.T. vs. Extra Workouts
When people ask about getting in extra workouts, my suggestion is always the same: instead of squeezing in another 45-minute sweat session, try increasing your daily activity. Walking, moving around more at work, or even doing chores at home can increase your N.E.A.T. and make a big difference in the long run.
Not only does boosting your N.E.A.T. help burn more calories, but it also keeps your muscles loose and alleviates soreness.
Start Small for Big Results
The key to increasing your N.E.A.T. is to start with small, manageable changes. Don’t overwhelm yourself by trying to make massive adjustments all at once. Here are a few tips:
- Set a goal to take more steps each day.
- Add a short walk after meals.
- Look for opportunities to move more, like choosing stairs over elevators.
Remember, it’s the small daily actions that compound into big results over time. By simply increasing your N.E.A.T., you can make noticeable progress toward your fat loss goals without the stress of long, grueling workouts. Get moving and watch your results grow!
BY TYLER BOLGER