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NEAT - Non-Exercise Activity Thermogenesis - Group Talk - Week commencing 26th June 2023.

The acronym NEAT is used to describe the calorie's you burn when moving throughout the day, that are not burned through direct exercising.

NEAT can account for up to 15 to 30 percent of your daily calories burned.

What counts as NEAT;

  • Cooking

  • Shopping

  • Walking the Dog

  • Housework

  • Fidgeting

  • Playing a musical instrument

  • Cleaning

  • Walking Upstairs

  • Washing the car

  • Gardening

  • Playing with Children/Pets

  • walking to the Office, Gym, Shops instead of taking public or private transport

  • Using a standing desk

Total Calories utilization;

Our bodies burn calories all the time, even when we sleep as part of our BMR (Basal Metabolic Rate) which refers to the calories the body needs to operate its necessary functions - without moving; including breathing, nourishing organs, and furnishing your muscles with nutrients. You can increase your BMR if you improve your fitness.

We also burn calories by eating food this is known as TEF (Thermic Effect of Food), the thought that eating food as a way of burning calories seems contradictory, but when you consider it, your body uses energy to process the food into its individual components/nutrients and transports them to the required destination, this means you therefore burn calories.

Protein has a higher Thermic effect than other macronutrients.

We then burn calories when we intentionally do an activity to exercise, this is know as TEA - (Thermic Effect of Activity).

NEAT plays a huge role in our weight loss journeys, by increasing our daily movement we create a calorie deficit, it doesn't matter how small i.e. Fidgeting at your desk, or parking the far side of the car parking and walking a few extra steps it all counts.

How can we increase our NEAT;

  • Walk and Talk meetings

  • Walking 30 mins on your lunch break

  • Park further from your destination; office, shops...

  • Use a standing desk during the day

  • Pace whilst on your mobile

  • Use stairs rather than lifts and escalators

  • Walk or cycle to work or get off the train a stop earlier and walk/cycle to the correct stop/work

  • Walk your groceries home

  • Clean up a bit more i.e. imagine your parents/friends are visiting

NEAT offers more than just a greater calories deficit; it can help muscles recovery; it can help relieve stress, anxiety improving the quality of our mental health; it supports our cardiovascular health; helps manage our blood sugars, reduces the risk of chronic disease: lowers the level of inflammation within the body. NEAT is free, there is no cost and its a form of low-impact movement that requires no skill; its an activity that is inclusive to all.

NEAT offers a wealth of benefits to all that move. How will you increase your NEAT going forward.


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