So it is great to be neat and tidy as well but today article is about non-exercise activity thermogenesis. (NEAT) Our total daily energy expenditure is comprised of Basal metabolic rate (BMR) + thermic effect of food (TEF) + thermic effect of activity (otherwise known as exercise, TEF) + NEAT. IWith regards to fat loss, a calorie deficit is required, that is intake needs to be less than TDEE. This article is about little tricks that you can use to increase your NEAT and therefore your TDEE.
We have all heard about those thin people that seem to stay thin even while consuming what some may judge as quite high calorie foods. One part of the equation could possibly be a high amount of NEAT. There job may require them to stand up, walk, pick up objects all day. 8hrs a day of constant movement is going to equal a much larger energy demand than someone with a sedentary desk job, they may not own a car and choose to walk or ride their bike (pushie as we call it in Australia) to go places, they may choose to use the stairs instead of the elevator, they may have hobbies that are physically active etc.
As well as this, little things like fidgeting will burn slightly more calories than doing nothing at all. So how can we use this to our advantage in a fat loss stage. I like to call it the “don’t be lazy” method. If you are going to the shops and you have to drive, park your car a little further away than you have to. When you are there, use the stairs where possible. If you have a very short trip, walk or ride a bike.
One other thing I’d like to suggest is to buy a pedometer (or some sort of tracking app). Causation =/= correlation but studies have shown that people who reach around 10 000 steps per day are less likely to be at risk of diseases like cardiovascular heart disease and diabetes as well as more likely to be within a healthy weight range.
Independent of total physical activity levels and other risk factors like abdominal obesity, recent evidence suggests that time spent being sedentary (e.g. sitting or lying down) is a strong predictor of metabolic risk, as well as mortality. This means that regardless of how much they exercise, people who spend more time sitting are at a higher risk than those who sit less.
New research has even shown that merely taking more frequent breaks from sedentary activities (e.g. standing up) is also associated with reduced metabolic risk and abdominal fat levels. The reasons for these associations are still being worked out (it probably is to due to changes in LPL and glucose transporter protein activity in skeletal muscle, which are altered by even short bouts of inactivity), but the findings are consistent and have been observed in both adults and children. Since NEAT includes activities like standing and walking, any increases in NEAT will obviously result in reductions in time spent in sedentary activities.
So get out there and use the “don’t be lazy” method today if you want to improve your health for the long term or help create that calorie deficit for fat loss.