THE IMPORTANCE OF N.E.A.T
Mar 27, 2023
Click HERE for link to walking tread above
A huge piece that people miss when it comes to fat loss is NEAT.
NEAT stands for non-exercise activity thermogenesis.
It's the calories you burn when you're not exercising, but you're not resting either. It includes things like...
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Walking to work
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Running errands
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Playing with your kids
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Walking the dog
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Cleaning the house
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Etc...
Even fidgeting counts as NEAT.
Here's why NEAT matters when it comes to fat loss.
The fundamental principle of fat loss is a caloric deficit: expending more energy than you consume.
Note that this is an oversimplification (as there are many factors to consider when it comes to fat loss), but this is the basic idea.
There are two ways to achieve caloric deficit:
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Reduce Caloric Intake and/or
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Increase total daily energy expenditure (TDEE)
As you can see from the above image...
Intentional exercise accounts for a very small % of overall energy expenditure. And non-exercise movement (N.E.A.T) accounts for 3x more energy expenditure than intentional exercise does.
That's not to say that intentional exercise doesn't matter (especially strength training, which increases the amount of energy you burn at rest).
But moving your body outside of exercise is often overlooked.
If you're feeling stuck with fat loss progress and you're mostly sedentary with the exception of your gym sessions, the solution might be increasing your daily N.E.A.T.
This is especially important for my 9-5ers who sit at a desk all day!
TIPS TO INCREASE DAILY NEAT
Invest in a standing desk. Many companies will give you one upon request. You can also find them on Amazon.
Set a timer every 60 minutes to remind you to stand up and move a little bit.
Track your steps: 7,000-10,000 steps a day is ideal, but if you're nowhere near this, increasing to 5,000 is still a win.
Walk or bike to work, errands, and obligations: I know it's cold for many of you right now, but warmer weather is right around the corner!
Park further away in parking lots. This may not seem like a lot, but can make a big difference in your daily step count.
Take the stairs. Get in the mindset of adding movement wherever possible. If you really don't need to take the elevator, skip it!
Walk 400-800m pre & post workout. Tacking on some steps to the beginning & end of your workout routine is a simple way to get your step count up.
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