What is NEAT?
Did you know you burn calories throughout the day—even when you’re not exercising? This calorie burn is called Non-Exercise Activity Thermogenesis, or NEAT, and it plays a crucial role in your metabolism and fat loss journey.
NEAT includes all the movements you do outside of structured exercise, such as walking, fidgeting, cleaning, or even standing. While it might not sound like much, NEAT can make up a significant portion of your daily calorie burn. Let’s explore why NEAT matters, how it changes during weight loss, and simple ways to boost it.
Why NEAT Matters
NEAT can vary dramatically between individuals—some people naturally burn hundreds more calories per day through movement than others. Here’s why it’s important:
1️⃣ It’s a Game-Changer for Weight Loss
NEAT can account for up to 15-30% of your Total Daily Energy Expenditure (TDEE).
This variability explains why some people find weight loss easier—it’s not just about exercise and food but also about how much they move throughout the day.
2️⃣ It’s Effortless
Unlike structured workouts, NEAT is about small, everyday movements that don’t require extra time or effort.
3️⃣ It’s Sustainable
Incorporating NEAT into your routine doesn’t mean overhauling your lifestyle. Small, consistent changes can make a big difference over time.
How NEAT Changes During Weight Loss
When you’re in a calorie deficit, your body often responds by subconsciously reducing NEAT as a way to conserve energy. This is part of metabolic adaptation and can slow down your fat loss progress.
Here’s how it happens:
RMR Drops: Your body burns fewer calories at rest as you lose weight
NEAT Declines: Without realising it, you fidget less, take fewer steps, and move less overall.
This natural response is why weight loss plateaus are common—it’s your body’s way of adapting to lower energy intake.
How to Boost NEAT in Daily Life
The good news? NEAT is entirely within your control. Here are some simple strategies to increase your daily movement:
1. Take Walking Breaks
Walk while taking phone calls or set a timer to remind you to move every hour.
Action Step: Aim for 5-10 minutes of walking for every hour you’re sedentary.
2. Stand More
Use a standing desk or take standing breaks during work.
Example: Standing for 3 hours a day can burn an extra 300 calories—over a week, that’s nearly half a pound of fat!
3. Add Movement to Daily Tasks
Park further away, take the stairs, or carry groceries instead of using a cart.
Action Step: Choose active options for routine tasks.
4. Get Creative with Fidgeting
Small movements like tapping your foot or shifting positions can add up.
Action Step: Don’t suppress your natural movements—embrace them!
5. Incorporate Family Activities
Plan active outings like walks, hikes, or playing games with your kids.
Example: A 30-minute family walk after dinner can add extra steps without feeling like exercise.
Real-Life Impact of NEAT
Small NEAT adjustments can create big results:
Standing vs. Sitting: Standing for 3 hours burns an extra 300 calories—over a year, that’s equivalent to losing 30 pounds!
Walking Breaks: Adding 2,000 steps per day burns an additional 100 calories.
By making movement a consistent part of your day, you can support fat loss without adding stress or structured exercise.
Key Takeaways
NEAT is a Hidden Ally: It can significantly impact your daily calorie burn without requiring extra time or effort.
Small Changes Add Up: Simple habits like standing more, walking often, or fidgeting can make a big difference.
Consistency is Key: Regularly incorporating movement into your daily life supports fat loss and metabolic health.
The Metabolic Method Perspective
At Metabolic Birmingham, we believe fat loss doesn’t have to rely solely on intense workouts. By understanding NEAT and finding ways to increase your daily movement, you can boost your metabolism and achieve your goals—without burning out.
💡 Want personalised strategies to incorporate NEAT into your life? Contact us today to start your journey toward a healthier, more active lifestyle!
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