How to burn more calories with NEAT

“How do I burn more calories without spending more time in the gym?"

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This is a recent client question and more people are missing out on this than I thought!

Missing out on simple ways to burn more calories throughout the day without hitting the gym for hours on end.

It might surprise you to learn that there's a significant source of calorie burn happening all the time, even when you're not actively working out and it burns MORE calories than exercise...

It's called Non-Exercise Activity Thermogenesis (NEAT), and it could make a big difference in your total daily energy expenditure. See a visual below.

NEAT encompasses all the energy you expend during activities that aren't sleeping or formal exercise. From walking up stairs to fidgeting in your chair, these seemingly small actions can add up to a substantial calorie burn. Research suggests that NEAT can vary widely between individuals, potentially accounting for up to 2,000 extra calories burned per day.

So, why should you care about NEAT?

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Because it offers a practical way to increase your daily calorie expenditure without spending hours at the gym. Here are some simple tips to incorporate more NEAT into your routine:

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1. Take the stairs: Skip the elevator and opt for the stairs whenever possible. Even climbing a few flights can add up to significant calorie burn over time.
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2. Get a standing desk: If you spend most of your day at a desk, consider using a standing desk. Standing encourages movement and can help alleviate back and neck pain associated with prolonged sitting.
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3. Break up your day: Take short walks or breaks throughout the day to keep your body moving. Even a 10-15 minute stroll can make a difference in your overall calorie expenditure.
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4. Do your errands: Instead of relying solely on online shopping or delivery services, physically go to the store for groceries or other errands. Walking through the aisles and carrying bags adds to your NEAT.
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5. Do your own chores: Resist the temptation to outsource household chores like lawn mowing or gardening. Doing these tasks yourself not only burns calories but also provides a sense of accomplishment.

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Incorporating more NEAT into your daily routine doesn't require a major lifestyle overhaul. By making small changes and staying mindful of your activity levels throughout the day, you can boost your calorie burn and support your overall health and fitness goals. Use my daily habit tracker to track your NEAT below.

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Give these tips a try and see how they impact your daily energy expenditure. You might be surprised by the difference even small changes can make!

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FREE Daily Habit Tracker Download

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Much love,

Ellz

Elliot Harris
Sport Scientist and Nutrition Scientist

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