What is NEAT in Fitness? Burn More Calories Without Gym

Non Exercise Activity Thermogenesis, often referred to as NEAT is the calories one’s body burns throughout the day by way of movements which are not part of planned workouts or exercise. A large number of people believe that burning of calories involve spending hours at the gym, but daily movement can also contribute to make a meaningful difference. Daily activities such as doing household chores, climbing stairs, walking within the office, and even carrying groceries contribute to NEAT. Even though these movements seem minor, over time they tend to increase the daily expenditure significantly. Boosting NEAT can help to support in weight management, stay active and also improve overall health. Thus, by simply just moving about during the day, one can burn some additional calories without following a diligent workout routine.

What is NEAT?

NEAT refers to as the amount of calories one burns through daily movements apart from formal exercise.

NEAT includes the following:

·         Walking within the house or office

·         Standing, rather than sitting

·         Climbing the stairs

·         Cleaning and cooking

·         Planting or some yard work

·         Carrying groceries

·         Pacing or fidgeting

NEAT does not include the following:

·         Sleeping

·         Digesting of food

·         Organized workouts such as cycling, running or lifting

Surprisingly, NEAT makes a large difference in weight management and calorie burn. For certain individuals, increasing everyday activity helps to burn a large amount of extra calories without the addition of structured workouts. For example, an active job which requires extra movement such as – construction worker, nurse, waiter leads to higher NEAT. On the other hand, a desk job which limits movement leads to lower NEAT.

Fat loss strategies to increase NEAT include:

·         Regular walking post meals

·         Getting in more daily steps

·         Use of a standing desk

·         Parking a bit further away

People tend to give more importance to structured workouts, however NEAT is one of the largest contributors of the body energy expenditure.

How It Affects Fat Loss

NEAT can play a vital role in fat loss as it increases the amount of burnt calories during the day. Although daily activities such as mere walking, making use of stairs, standing, cleaning, may appear minor, but the amount of calories burnt can significantly add up over a period of time. Higher amount of daily activity helps to create a larger energy deficit, which is vital for body fat reduction. NEAT is ideal to support long term fitness goals as it contributes to calories burnt throughout the day, rather than structured exercises or workouts that take place for a limited period of time. This makes it a sustainable and practical path to help support fat loss goals that are long term in nature. By increasing and being consistent with the level of daily activity, one can support fat loss, burn large amount of calories and improve overall fitness without only relying on structured or gym based workouts.  

Ways to Increase NEAT

A formal workout plan is not required to increase NEAT. Small little changes to the daily routine can help to burn calories and move more throughout the day. As one does not need a structured workout membership to boost the daily calorie burn, these are simple ways to increase NEAT:

·         Talk on the phone while walking

·         Make use of stairs, instead of taking the elevator

·         Stretch and stand at regular intervals

·         Walk after meals or between work

·         Perform household chores regularly

·         Parking the vehicle further away from the destination

·         Make use of a standing desk if possible

There are a number of benefits associated with increasing NEAT. These include:

Improvement in overall activity level: NEAT helps one to inculcate a more active lifestyle without structured workout sessions

Supports weight management: Smaller movements that are performed regularly in the course of the day can increase the total energy output, which makes it easier to lose weight.

Reduces the ill effects of sedentary behaviour: Taking a break after long periods of sitting can help to reduce the ill effects linked to a sedentary lifestyle

Enhances Metabolism: Consistent movement helps to improve circulation, energy levels, and blood sugar regulation.

Conclusion:

Structured workouts involve activities such as cycling, strength training and swimming. Whereas, on the other hand NEAT includes any movement outside of these workouts. Both the techniques are valuable and can complement each other. NEAT is often overlooked as a component of fitness, but it is a simple yet powerful way which can make a meaningful difference in total calorie burn and overall health. Even if one exercises on a daily basis, increasing NEAT further enhances daily calorie expenditure. By including more movement into daily life, one can support weight management, increase energy expenditure and reduce the ill effects of sedentary lifestyle, all without extra time in the gym. Small movements performing regularly can add up to large benefits over time. By making daily activity a natural part of life, one can improve total energy balance and contribute long term well being.

Author: Sidra Patel