CAN NEAT BOOST WEIGHT LOSS WITHOUT HITTING THE GYM?

Imagine Sarah, a 35-year-old with a busy work schedule who hardly had time for gym sessions. She noticed a gradual and surprising change. Over several months, her clothes began to fit more loosely, and she felt more energetic. The secret? Unknowingly, Sarah had been harnessing the power of NEAT - Non-Exercise Activity Thermogenesis.^[1]

NEAT refers to the calories burned through daily activities, excluding purposeful physical exercise, like household chores or walking to the store. It includes everything we do that is not sleeping, eating, or sports-like exercise. It includes activities as mundane as walking to get coffee or tapping your foot under the desk.

Often overlooked, NEAT can significantly impact our daily calorie expenditure. This blog aims to uncover how NEAT can be an unsuspecting ally in weight loss and enhancing overall health.

Demystifying NEAT: The Science Behind Everyday Energy Burn

Anytime we burn calories to expend energy, we generate heat, known as thermogenesis.

The bulk of our energy is expended on our baseline metabolism or basal metabolic rate, accounting for 60% of our total energy budget. 10% is spent on digesting our food, and the remaining 30% is split between exercises and non-exercise activities.

This remaining portion of our energy expenditure is the most malleable and essential for losing weight and improving our available energy levels. NEAT accounts for the non-exercise portion and can improve weight loss.^[2]

NEAT is rooted in our body's physiological processes, primarily involving muscle activity. Each small movement, whether reaching for a file, fidgeting with our hands, or standing up to stretch, requires energy. Even chewing contributes to NEAT.

Although less intense than a spin class, this energy expenditure adds up over the day, contributing to our overall calorie burn.

NEAT vs. Exercise: Different Roles in Calorie Burning

While traditional exercises like jogging or weight training are structured and intentional, NEAT is more spontaneous and varies greatly from person to person.

It is the difference between setting aside time for a workout and walking up the stairs instead of taking the elevator. Both are crucial - exercise for its structured benefits to health and fitness and NEAT for its cumulative effect on our daily energy expenditure.

The calories consumed during NEAT can vary up to 2000 kilocalories per day between people with a similar Body Mass Index (BMI). Considering that women (aged 18-22 years) can spend up to 2100 kilocalories per day and men can spend up to 3000 kilocalories per day^[3], NEAT makes a hugely significant contribution to our daily energy budget.

The Power of Small Movements

Pioneered by Dr. James Levine, NEAT's study reveals the significant impact of low-effort activities and how they affect our metabolic health.

Researchers realized that NEAT contributes to our daily energy expenditure and that even with structured exercise, NEAT is required to regulate our overall metabolism and energy levels.^[4] Structured exercise can help a person achieve more throughout the day and can make a positive contribution to NEAT levels.

Fidgeting, standing, or leisurely walking might seem trivial, but they play a substantial role in how our body burns calories. For instance, standing during a phone call or taking a leisurely walk during lunch breaks can increase your NEAT, subtly influencing your calorie balance and metabolic health.

NEAT in Action

Integrating NEAT into daily routines at home and work is easier than you might think.

At home, activities that can boost your NEAT levels include:

• Vacuuming energetically
• Playing with your kids
• High-speed cleaning
• Fixing things around the home
• Carrying bulky objects such as groceries or baggage
• Taking a walk during commercial breaks while watching television

You can challenge yourself to complete any mundane task in a shorter space of time as well.

Leisure time does not have to be sedentary time. Engage in NEAT-friendly hobbies like gardening, DIY projects, dancing, walking the dog, or light sports like table tennis. These activities are fun and can significantly contribute to your NEAT without feeling like a structured exercise routine.

In the workplace:

• Opt for standing desks
• Take the stairs instead of the elevator
• Try pacing during phone calls
• Walk short distances instead of commuting
• Parking further away
• Arranging walking meetings

Studies support integrating more walking or standing during the day makes a noticeable difference in your daily calorie expenditure.

Wearable fitness trackers and smartphone apps are excellent tools for monitoring and maximizing NEAT. They can track steps, calculate calories burned, and even remind you to move if you have been inactive for too long, helping you to stay on top of your NEAT goals.

Beyond Weight Loss: The Health Benefits of NEAT

NEAT activities are versatile and can be integrated into daily routines easily, making them accessible to a wide range of individuals, including those who may find structured exercise challenging.

Other benefits of NEAT include:

• Improved Metabolism and Energy: Regular engagement in NEAT activities can boost your metabolism, increase energy levels, and combat fatigue. The more you move, the more energetic you are likely to feel.
• Promotes Better Sleep: Engaging in regular physical activities through NEAT can contribute to better sleep quality and help regulate sleep patterns.
• Reduced Disease Risk: A lifestyle rich in NEAT can diminish the risk of chronic ailments like metabolic syndrome, diabetes, heart disease, and some forms of cancer. The risk reduction is caused by the combination of increased metabolic rate, enhanced blood glucose control, and improved body composition that regular movement provides.^[5]
• Enhanced Mood and Well-being: NEAT does not just benefit your physical health but is also linked to improved mental health. Regular movement can reduce stress, enhance mood, and improve sleep quality. The psychological benefits of staying active, even in small doses, are substantial.

Incorporating NEAT into your daily life can be a game-changer for both physical and mental health. It is not just about burning calories but embracing a more active and healthier lifestyle.

Supercharging NEAT for Weight Loss

To lose weight by increasing NEAT, one can look at their schedules and find ways to build more physical activity into them. With a healthy diet plan and the right foods, NEAT can induce weight loss.

NEAT and Diet

While NEAT can significantly aid in weight management, it is most effective when combined with healthy eating habits. A nutritious diet and an active lifestyle with high NEAT can lead to more effective and sustainable weight loss.

Diet-induced thermogenesis (DIT) is the spike in metabolic rate following the ingestion of food.^[6] Certain foods can stimulate higher levels of thermogenesis, possibly contributing to weight loss.

Examples are:

1. Protein-Rich Foods

• Examples: Animal products such as meat, eggs and dairy products, whole grains, tofu, and legumes.
• Effect: Proteins have a higher thermic effect than fats and carbohydrates. A higher thermic effect means the body uses more energy to digest, absorb, and process protein, leading to increased calorie burn.

2. Green Tea and Coffee

• Green Tea: Green Tea contains catechins, particularly epigallocatechin gallate (EGCG), which can enhance metabolism.
• Coffee: Caffeine in coffee increases metabolic rate and promotes fat burning.

3. Ice Water

• Effect: Drinking cold water can increase metabolic rate as the body consumes energy to warm the water to body temperature.

A study shows that increased salt intake can lower diet-induced thermogenesis, potentially contributing to weight gain.

Chewing might help contribute to NEAT as well, potentially aiding weight loss.^[7] More research is required to confirm these results.

Building a NEAT-Focused Lifestyle

Start small to make NEAT a sustainable habit. Gradually increase your daily activities, such as opting for a walk during breaks or using manual tools instead of electric ones for household tasks.

Common challenges like sedentary jobs or limited time can hinder NEAT incorporation. Address these by finding creative ways to move around. For instance, if you have a desk job, try standing or stretching exercises at your desk, and make the most of your breaks by taking short walks.

These small steps can collectively lead to a significant increase in daily NEAT.

Conclusion

As explored throughout this blog, NEAT, or Non-Exercise Activity Thermogenesis, is a powerful yet often underestimated tool in our health and weight management arsenal. By simply moving more in our daily lives – walking, standing, or engaging in leisure activities - we can significantly boost our calorie burn and improve our overall health.

NEAT is not just about weight loss. It is a lifestyle change that enhances metabolism, lessens the risk of developing chronic conditions, and improves mental well-being. The beauty of NEAT lies in its simplicity and accessibility. Unlike structured exercise routines, NEAT can be seamlessly integrated into our daily routines, making it an achievable goal for everyone.

To search for the best Dietitian/Nutritionists in Croatia, Germany, India, Malaysia, Slovakia, Spain, Thailand, Turkey, the UAE, the UK and The USA, please use the Mya Care search engine.

To search for the best doctors and healthcare providers worldwide, please use the Mya Care search engine.

Sources:

Disclaimer: Please note that Mya Care does not provide medical advice, diagnosis, or treatment. The information provided is not intended to replace the care or advice of a qualified health care professional. The views expressed are personal views of the author and do not necessarily reflect the opinion of Mya Care. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your health care regimen. Do not reproduce, copy, reformat, publish, distribute, upload, post, transmit, transfer in any manner or sell any of the materials in this blog without prior written permission from myacare.com.