This is a post originally written by Sergio Vadillo Mantiñan from Escuela de Culturismo Natural.
NEAT is one of the best tools you have, alongside diet and exercise, to burn calories and slim down. It helps avoid those dreaded weight plateaus and makes sticking to your diet easier.
Discover what NEAT is, why it’s so important, and how you can practically benefit from it.
What is NEAT?
The term “NEAT” (Non-Exercise Activity Thermogenesis) refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. In other words, NEAT includes the energy spent on all activities that are not directly linked to physical exercise but are instead involuntary or voluntary gestures related to our lifestyle.
Some examples include:
- Uncontrolled behaviours like tapping your fingers or fidgeting while sitting.
- Choosing to take the stairs instead of the lift.
- Parking further away from the office to have a short walk.
NEAT is the second-largest factor impacting your caloric needs, which, as you know, is determined by:
- 60-70% basal metabolism,
- 20% NEAT (a value that can drastically change from one person to another depending on genetics and lifestyle),
- 5-10% thermogenesis induced by food,
- 10-15% physical activity.
NEAT can vary and depends not only on lifestyle but also on:
- Calories consumed,
- Amount of body fat.
The fewer calories and fat below optimal levels, the lower the energy expenditure linked to NEAT. This happens because the body adapts over time, compensating by moving less and, therefore, consuming less. In other words, the energy deficit reduces, and thus weight loss slows down or stops.
How to Increase NEAT
Having a low NEAT is one of the reasons why losing weight can become difficult. Daily energy production is extremely low, and therefore, a low-calorie diet and exercise are not always enough.
Here are five tips to increase your daily energy expenditure by focusing on NEAT.
🚲 Use a bike or walk for transport
This classic suggestion encourages more movement: instead of using public transport or a car, walk or cycle to get around. You can start gradually: get off one stop earlier or park further from your workplace, gradually increasing the distance.
💹 Always prioritise stairs over lifts
When something requires more effort, it means it allows you to burn more calories. Therefore, the same applies to stairs compared to using a lift. Additionally, going uphill (or downhill) requires more energy than walking on flat ground.
🧍🏻Spend more time standing instead of sitting
Nowadays, sitting for long periods is inevitable, especially for those with sedentary jobs. When possible, try to stand up or at least get up (and possibly take a few steps, even on the spot) for a few minutes before sitting down again.
🚶🏻♂️ Walk to increase NEAT
Walking is a gentle activity that doesn’t burn many calories, but it does increase energy expenditure, especially when compared to sitting or standing still. If you have the time and opportunity, try to walk for a few minutes (e.g., when you’re waiting or during your lunch break) throughout the day.
⌚️ Set a STEP goal
A pedometer, activity bracelet, or your favourite smartwatch, even a step-counting app on your phone, are easy-to-use tools accessible to everyone. Set a step goal (daily or weekly) to achieve and, once established, depending on your goal, you can add more steps or even make them weighted.
Gradually, you’ll develop the habit and find yourself with a good daily average step count.
Why is NEAT important?
NEAT contributes significantly to energy expenditure (20%), as you’ve seen, so working on this factor can increase it extraordinarily easily and efficiently. In this way, it greatly helps create a larger energy deficit than diet and physical exercise alone, leading to a negative energy balance. This makes the weight loss process much more sustainable.
Is it easier to walk for 30 minutes a day or eat 100 kcal less?
The answer might not be the same for everyone, but considering that adaptations occur over the long term, it’s essential to create a programme that’s easy to maintain (adherence).
NEAT is precisely for this case, so it should be seriously considered when thinking about “cutting calories” to slim down, which would make a diet plan with little food very unsustainable. Hunger, sooner or later, becomes unbearable!
In summary, NEAT is one of the most important tools you have available to effectively lose weight!
If you want us to help you with your weight loss, contact us through social media or book your call with us.
