Eating Healthy, Working Out, But Still Gaining Weight?

Increasing NEAT could be the missing piece to weight loss.

What is NEAT?

Non-Exercise Activity Thermogenesis (otherwise known as NEAT) refers to that portion of total energy use resulting from spontaneous physical activity. This spontaneous activity does not include voluntary exercise, but rather everyday tasks such as walking to work, typing, gardening, and using the stairs.

How Your Body uses Energy: Averages For Most Americans

NEAT:

• All forms of daily activity other than voluntary exercise (standing, walking up stairs, typing)

  • About 15% of total energy usage

Voluntary Exercise:

• Forms of physical activity including weightlifting, cardio, etc

  • About 25% of total energy usage

Thermogenic Effect of Food:

• Energy used to digest, absorb, and store food

  • About 10% of total energy usage

Resting Energy Expenditure:

• Energy used to maintain vital processes (breathing, blood circulation, & cellular processes)

  • About 50% of total energy usage

NEAT and Weight Management

Achieving weight management requires finding a balance between total calories consumed and total calories burned. Many individuals attempt to lose weight by exercising more. However, this doesn't always work because of the following reasons:

• Heightened exercise levels sometimes lead to an increase in food consumption

• Exercise can result in reduced energy expenditure for the remainder of the day

This phenomenon is referred to as "compensation".

What You Can Do to Increase NEAT

Another way to burn calories without compensation comes from increasing NEAT. The following activities are all forms of NEAT that can help you burn additional calories. While these might not seem like much, repetitive daily practices of these activities can result in large changes.

• Take the stairs

• Park further away and walk

• Do household chores

• Stand more than you sit

• Take walking breaks

• Participate in active hobbies (gardening, woodworking, playing an instrument)

• Play with pets

• Stretch Regularly

• Grocery shop with a basket instead of a cart

• Consider a standing desk

• Move during phone calls

• Wear a step counter

The Bottom Line / The Biggest Takeaways

1: Increasing your NEAT can allow you to burn additional calories without causing "compensation".

2: Whenever you can, replace sedentary time (time spent sitting or lying down) with light physical activity (NEAT activities) to improve your health.