Non-exercise activity thermogenesis (NEAT) focuses on the calories a person burns daily while doing normal activities, which are different from sports.
Take care of food, practice more exercise, keep fit and, ultimately, try to lead a healthy lifestyle. This is one of the objectives proposed by the vast majority of people, especially with the arrival of January after the excesses of Christmas. However, although some do not hesitate to join the gym with the arrival of the new year, excuses soon begin to appear. Among them, the lack of time. Fortunately, losing fat without strict diets or exhausting sports routines is possible. How? With exercise-free thermogenesis, known as NEAT, the ability to focus on Calories that a person burns daily while doing normal activities that are different from doing sports. That is, all those movements that we perform in day to day and that are not exercise as such, but that also help us lose fat.
How do I calculate my NEAT?
To know our NEAT, it is necessary to know the factors involved in caloric expenditure.
- Basal metabolism: minimum amount of energy the body needs to keep us alive.
- Daily physical activity: amount of energy we burn thanks to activity and exercise. Within this energy source would be the NEAT.
- Thermogenic effect of food: amount of energy spent by the body to process food and digest it. It is usually minimal and does not have much impact on the final result of calories burned throughout the day.
Calculating exactly our NEAT is complicated. However, with the help of an activity bracelet we can approach the figure. These devices calculate the distance traveled and the calories consumed throughout the day, based on our age, weight, height and sex. To the result that marks the screen at the end of the day, we must subtract the calories that we have burned during the training and, in this way, we would have a fairly accurate estimate on our NEAT.
Forget the elevator
In the building in which we live, in the subway, in the office … In our day to day, there are many stairs that we could climb, but we usually opt for the elevator or the mechanics. However, going up and down stairs not only burns more calories than we think, but also, by doing so we are adding small doses of activity that have a direct impact on both health and scale.
If we climb all the steps that we find throughout the day, it will be an extra effort that we accumulate without hardly realizing it.
Park the car
The vast majority of people have to be more than half of the hours of the day sitting. Still, many choose to use the car to get around. Walking or introducing the bicycle in our journey can burn significant amounts of energy. If time and distance do not allow you to walk to your workplace, you can leave the car parked a little further or, in case of traveling by public transport, get off a few stops before. Remember that daily steps accumulate and that adding additional steps to your day is an important component of NEAT.
Performing household chores can also increase daily NEAT. Vacuuming, washing the dishes, cleaning the dust, ironing, sweeping. According to a study by Muscle Food, cleaning the house thoroughly can make us spend more than 2,000 calories every week without just noticing.
Few things are more rewarding than sharing time with the little ones. Children should play outdoors every day, a fun activity that is also beneficial in every way. Walking to the park, running after them, jumping rope or kicking a ball. Playing around 30 minutes helps burn between 120 and 130 calories. A great way to exercise while strengthening emotional ties with the little ones.