It's NEAT to lose weight

Excessive weight gain entrenches into society and we learn to accept it as the new normal. With most of society being obese and overweight, we need to fight packing on the pounds. Struggling to lose weight only becomes harder as we age. It's hard to find time. Especially when raising families, working and finding time to relax. Understanding how nonexercise activity thermogenesis (NEAT) works may be your answer.

The Problem

Society programs us to pack on the pounds. We wake up and sit for breakfast. We sit on our commute. We sit in our cubicle at work. We sit on our couch watching Netflix. Easy access to fast and processed foods allows massive over consumption of our needed energy/calorie intake. It can be challenging for an hour of exercise to counter the negative metabolism harming effects.

The average adult gains about 1 to 2 pounds (0.5 to 1 kilogram) per year. This gradual weight gain can accumulate over time and contribute to a significant increase in weight over several decades.

Complications of weight gain

Carrying excess fat is not about how you look. The detrimental health problems only become apparent, sometimes when it is too late. I am not only talking about heart disease and diabetes, but small unusual changes we feel in our bodies and think are normal. Typical examples are insomnia, low energy levels, and joint pain. When these seemingly minor issues accumulate, they have the potential to make life less enjoyable and significantly more challenging.

Countering weight gain

For the busy individual, carving out more time for the gym can be difficult. The secret lies in NEAT, a term used to describe Non-Exercise Activity Thermogenesis, covers a multitude of activities that encompass all the slight movements you perform throughout the day, excluding formal exercise. Examples of NEAT activities include walking, cleaning, gardening, and even fidgeting.

For sedentary individuals, NEAT might only account for about 15% of their total calories burned

For moderately active individuals, NEAT can contribute around 20-30%

For highly active individuals, especially those with physically demanding jobs or lifestyles, NEAT can account for up to 50% or more

This accounts for far greater calorie burn than what exercise contributes.

A health change

The idea of feeling lighter, more energetic, and healthier can become a reality just by making a few simple changes to your daily routine. The ability to boost your metabolism, burn more calories and melting fat can be done by increasing your NEAT. Your future of increased energy for the activities you love reinforces you both physically and mentally.

Inversion

Sometimes, in order to move forward, we need to take a step back and evaluate the situation from a different perspective. I great technique used to accomplish this is inversion. You should use this to boost your NEAT. Instead of asking how can I be more active, ask yourself how can I be less sedentary.

For me, I started purposefully parking further away in parking lots. I use standing desks at work more frequently. Instead of calling or messaging colleagues at work, I walk to their office to get in my daily steps. Knee bouncing as I type out this newsletter all keep my NEAT high.

By observing and being self-aware, you realize activities where you don't move. This simple mind shift creates more opportunities for movement.

Easy ways to increase your NEAT.

1. Make it a habit to stand up frequently: Use a timer as a reminder to take breaks and stretch every hour.
2. Increase your walking activity: Opt for parking further from the entrance, choose the stairs over the elevator, or incorporate a walk into your lunch break.
3. Make the most of your idle moments by engaging in activities like calf raises or squats while waiting for your coffee to brew or the microwave to beep.
4. Discover how to turn your daily household chores into an effective workout. Vacuuming, sweeping, and gardening are all considered tasks!
5. If you tap your feet, drum your fingers, or even bounce your leg, these fidgeting movements can actually contribute to burning more calories than if you remain in a stationary position.
6. A great way to socialize actively is to skip the usual coffee meet-up and instead propose going for a walk with your friends.

Summary

Although nutrition and exercise are important factors in weight loss, the role of NEAT is often overlooked and undervalued in terms of weight management and overall health. Keep in mind that even the smallest actions matter. By incorporating more NEAT activities into your daily routine, such as taking the stairs instead of the elevator or walking instead of driving, you can effectively manage your weight while maintaining a balanced diet. Start with a few suggested steps and gradually add more. The enhancements to your overall well-being and the decrease in weight will leave you astounded.