Maximize Calorie Burn With NEAT
By Rachel Carver
We know prioritizing exercise is important. But packed calendars can sometimes make it difficult to get to your daily workout. Whether you are just feeling burned out or short on time, you can use NEAT to burn as many calories as possible.
What Is NEAT?
NEAT stands for non-exercise activity thermogenesis. These are the calories we burn without exercise. Physical movements such as walking around your house and even digesting food burn calories. Your total daily calorie burn is called Total Daily Energy Expenditure. This adds up Basal Metabolic Rate, Thermic Effect of Food, and Thermic Effect of Physical Activity (TEPA).
We have the most control over TEPA, which also includes any planned workouts and NEAT. NEAT can give us 100-300 additional calories. Burning an extra 100 daily calories can lead to losing 10 pounds of fat in one year.
Here are some ways to be intentional about movement when you can't work out.
At Work
Whether you are back in the office or at home, desk jobs can result in sedentary lives. Here are some ways to move more.
- Ride your bike to work to save money and improve mood
- Use an adjustable desk so you stand more
- Take the stairs whenever possible
- Pace during phone calls
- Walk to a co-worker's desk instead of sending an email or text message
- Stand up and stretch every 30 minutes
At Home
There are many ways to burn calories at home.
- Sweep or fold laundry while watching TV
- Wash your car by hand when the weather is nice
- Rake leaves or work on other outdoor projects
With Family
Kids also need to learn about the importance of movement.
- Walk your kids to school during nice weather
- Have a dance party
- Stand and cheer them on during their athletic events
- Don't discourage fidgeting
Track Your Steps
Smartphones and other devices can track steps. Once you set a step goal, seeing your progress each day might motivate you to move more. Start with a small goal and work your way up to something larger. Things like taking the stairs, choosing to walk more in the parking lot, and playing with the kids will quickly increase your step count.
The Bottom Line
We have a lot of stress in our lives. Don't let missing a workout add to your stress. Being intentional about moving even when you are not actively exercising can make a big impact.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Denton, Tex.