How To Optimize Your Daily N.E.A.T.

What is N.E.A.T.?

I know we’ve all heard the word before, but have you ever heard the word in reference to physical activity?  When we talk about N.E.A.T. in the fitness world, we are talking about Non-Exercise Activity Thermogenesis, and, while it doesn’t sound so exciting written out, the benefits of N.E.A.T. can help you reach your weight loss goals!

Non-Exercise Activity Thermogenesis is essentially all the movement you do in a day that isn’t formal exercise! Everything from fidgeting in your chair to cooking dinner after a long day all contributes to an increase in N.E.A.T.. Increasing your NEAT is one of the most effective and underrated ways to boost daily calorie burn, improve mobility and support overall health without working out more. 

I’m Doing All the Right Things! Why am I Not Losing Weight?

Who here has experienced this conundrum? I know I have! 

You work out, eat healthily, cut back on your guilty pleasures, and still see no change on the scale. Well, unfortunately for you, the body is amazingly responsive when you start to decrease your calories. Your body perceives a decrease in calories and immediately begins to adapt to the change. It decreases your metabolism (RMR), proteins like Leptin set off the drive to eat more, and when you exercise, your body burns fewer calories for the same amount of exercise.  

This is where optimizing your NEAT can mean the difference between losing weight and not losing weight. 

How Do I Increase my NEAT?

When trying to increase your neat, think less about adding more workouts and more along the lines of sitting less. 

• Change your seated desk to a stand up desk
• Walk while taking phone calls
• Park farther away on purpose
• Take the stairs instead of the elevator

Use “Movement Triggers”

• Every time you check your phone, stand up
• After meals, take a 5-10 minute walk
• While watching TV, complete a stretch routine or light mobility work

Do more “Manual Living”

• Complete your own cleaning, vacuuming, and yard work
• Carry your groceries instead of using a cart (when feasible)
• Wash your car instead of a drive-through
• Cook dinner instead of take out

Fidget on Purpose!

• Tap your feet
• Shift positions often
• Stretch while sitting

Think in Hours, not Sessions

Ask yourself : “Have I moved in the last hour?”  If not – then move for 2-5 minutes. 

When increasing your NEAT, prioritize low-impact movement such as walking or easy mobility work. Avoid turning NEAT into intense exercise! NEAT works because it is low stress, sustainable and constant. 

Turning these small changes into habits can help you reach that weight loss goal a little faster and with minimal added effort or stress.