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A NEAT Way to Burn Calories

So, for a couple of weeks, I’ve wanted to share some information on the topic of N.E.A.T.

NEAT stands for Non-Exercise Activity Thermogenesis. In simpler terms, NEAT is the amount of energy burned while going about your everyday activities: walking, doing dishes, switching laundry, typing, shopping, etc.

There are 4 ways our bodies use energy (burn calories) every day.

1.  Resting Metabolic Rate – the amount of calories burned at rest. This includes all your basic bodily functions like breathing, heartbeat, brain function, function of other organs, and maintenance of lean muscle mass. 60%-75% of the calories burned on a daily basis happen through the RMR.

2.  Thermic Effect of Feeding – the number of calories required to ingest food. This includes chewing, swallowing, the breakdown of food in the stomach, digestion and absorption of food in the stomach and small intestine, etc. 10% of daily calories burned come from TEF.

3.  Thermic Effect of Activity – the number of calories burned doing spontaneous physical activity (running from a dog chasing you down the street) to planned sustained activity (walking, jogging, riding a bike, swimming, etc.). 15%-30% of calories burned are from TEA.

4.  Non-Exercise Activity Thermogenesis – the number of calories burned for everything we do that is NOT sleeping, eating, or exercising.

Right now, there is not a specific scientific method for measuring NEAT. However, according to research by Dr. James A. Levine of the Mayo Clinic, people of similar body type and weight but vastly different activity levels can have a difference of calories burned in a day by up to 2000 calories.

So, what does this mean to average people like you and me?

Well, for someone like me who doesn’t really enjoy strenuous exercise, increasing my activity level each day is a good first step. According to the National Academy of Sports Medicine, "As little as 100 calories each day translates to approximately 10 lbs. lost in a year; 200 calories equals the loss of 20 lbs. in a year without even breaking a sweat. By comparison, a 145 lb. person requires almost 120, 30-minute cardio sessions at 5 mph."

Ways to increase your NEAT levels can vary.
  • I try to fidget while I'm working at my computer (yes, that's an actual recommended way to increase your NEAT level).
  • I dance around my kitchen while I'm cooking dinner, much to my husband's amusement and my children's embarrassment.
  • I pace while I'm talking on the phone.
  • I do pushups against the counter and squats while I'm waiting for my tea to steep in the microwave.
  • I park further away at the store.
  • I take my shopping cart all the way back to the store instead of the cart return in the parking lot.
Any activity that can possibly burn a few extra calories here and there is a part of NEAT. The more I learn about it, the more I'm trying to incorporate NEAT into my life. And now that you know a little more about it, maybe you can try to add a few NEAT activities into you own day.

Until next time....
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