The Unsung Hero of Weight Management: Non-Exercise Activity Thermogenesis (NEAT)

In the grand saga of weight loss, we often hear about the big players: exercise, diet, and willpower. But lurking in the shadows, perhaps munching on some popcorn while watching your workout routine from the couch, is a little-known champion: Non-Exercise Activity Thermogenesis, or NEAT. 

Wait, what? NEAT? Sounds like the name of a cool new app.

This isn’t a tech invention; it’s a concept that could change the way you think about exercise for fat-loss and weight maintenance.

What is NEAT? In simple terms, NEAT refers to the calories you burn during all those little movements you make throughout the day that aren’t considered formal exercise. Think of it as the sneaky sidekick to your workout superhero. Whether you’re tapping your foot while waiting for your coffee or engaging in an epic search for the remote control that your toddler carried off somewhere in the house (again), those small activities add up!

Tracking your NEAT can be a bit of pain if you are someone who likes to have concrete numerical goals.  That is why I recommend getting yourself an activity tracker or a smartwatch so you can keep track of your daily step count.  Is tracking your steps a perfect way to track your NEAT? No. But it is good enough and good enough is good enough. 

Why You Should Care About NEAT

Here is why NEAT is so important to understand. Let’s break it down in a way that even your grandma could understand—while she’s knitting, of course.

1. Burning Calories without Sweating
   
   Did you know that NEAT is the second largest portion of your daily calorie burn?
   
   The best part is that to increase your energy output significantly you don’t even need to change into gym clothes or take a shower afterward. What would happen if instead of diving headfirst into a bag of chips, you decided to take a stroll around the office or take a trip to the restroom three floors up? NEAT. Burn more calories with very little extra motivation. 
   
   

2. Weight Management
   
   Ever wonder why some people seem to eat whatever they want without gaining a pound? They’re likely moving a lot more than you think. Pacing while on the phone, constantly fidgeting at their desk, chasing feral cats or toddlers are all examples of ways that someone can get A LOT of movement during the day without even thinking about it.
   
   When you get intentional about boosting your NEAT, you can enjoy more food and not worry so much about paying close attention to every last piece of food that you put in your mouth. Who wouldn’t want to be able to enjoy an extra slice of pizza guilt free because you have made daily movement a habit?
   
   

3. Improved Health
   
   Beyond weight management which is a health benefit all on its own, increased NEAT can lead to lower blood pressure, better digestion and elimination, and reduced risk of chronic diseases. 
   
   Bonus points if you can get an outdoor walk/nature walk in during the day which has been shown to lower cortisol (stress hormone) which can help with controlling hunger and appetite and improving willpower.  Not only that, the additional sun exposure will help improve your vitamin D levels and boost your mood.  Think of NEAT as your easy button for a healthier life.
   
   

4. Sustainability
   
   When you’ve got a lot going on in your life, committing to a hardcore gym routine isn’t everyone’s cup of tea (or protein shake). NEAT is much more sustainable and can be incorporated into your daily routine.  You can break up your movement throughout the day or get a big chunk of it one to two times per day if you prefer and it works best with your daily routines. 
   
   In addition, during times of high stress you may NEED to back down the time you spend doing more intense workouts and increase the amount NEAT you do during the day so you don’t end up feeling like you’re running your body into the ground.

How to Increase your NEAT

Now you know why NEAT is the real MVP of calorie burning, let’s talk about how you can boost it without turning your life upside down. 

1. Keep an eye out for opportunities to sneak it in.
   
   Sure, it’s tempting to ride the elevator or escalator but stairs in any form are a great way to increase your step count.  The same can be said for parking your car.  Instead of driving around the parking lot searching for primo parking, park further back and make up the difference in steps. 
   
   

2. Set a Timer for Movement Breaks
   
   Working at a desk all day?
   
   Set a timer for every hour to remind you to get up and move. Whether it’s a bathroom break where you take a lap around the building then hit the bathroom, a trip up the stairs to a bathroom on another floor, or a quick mobility routine that you can do in work clothes. A couple of ten minute walks can go a long way.
   
   

3. DIY it.
   
   Whether it’s landscaping, cleaning the house, or taking the dog for a walk, do it yourself.  A lot of us pay for landscaping, maid service, grocery delivery service and even dog walking.  You can turn them all  into opportunities to boost your NEAT. 

4. Walk and Talk or Stroll and Scroll
   
   If you’re on a phone call, don’t just sit there like a lump on a log. Walk around! You’ll sound more engaged, and your body will appreciate the movement. If you have a habit of getting stuck doom scrolling like me, you could invest in an inexpensive walking pad and make a rule that everytime you want to get on social media you will be walking or even biking if you have a stationary bike.  You can reclaim a lot of time that you would otherwise spend immobile.
   
   

5. Incorporate Movement into Your Hobbies
   
   Whether you love gardening, playing with your kids, or even walking the dog, find ways to make those activities more active. If you enjoy golfing, skip out on the golf cart and trek along the golf course or give disk golf a try.  If you are into archery, use fewer arrows for target practice so you have to walk more to retrieve your arrows. You can also look for local classes that focus on movement, like dance, yoga, and martial arts.  One of my clients picked up roller skating to help her get more movement throughout the week! You’ll have fun while increasing your NEAT without even realizing you’re “exercising.” 

In the world of health and fitness, Non-Exercise Activity Thermogenesis might not be the most glamorous term, but it’s undoubtedly one of the most impactful.  You will not find a lot of social media content or fitness programs talking about NEAT because it’s tough to make any money off of recommending that you walk more during the day however, increasing your NEAT is vitally important if you want to build and maintain a healthy, lean, physique that you can sustain over the course of a lifetime.   

When you focus on NEAT, you can unlock a new level of calorie-burning potential without the sweat and tears of traditional exercise.  

The best way to get started with improving your NEAT is to track how much you are moving on a daily basis (with your step count as a good indicator) and once you have a good daily average of what you are currently doing, try increasing that number by 1000 steps per day until you reach 7500-10,000 steps per day on a consistent basis.  

So, as you go about your day, remember to look for opportunities to build movement into your day without even thinking about it.  The goal is to make increased NEAT a part of your daily life that does not require willpower or discipline. Your body (and your waistline) will thank you!