6 Simple Strategies For Burning More Calories Every Day
NEAT calorie burning can be the difference between getting (and staying) lean, or holding on to those extra pounds of fat you really wish would go away.
So what’s NEAT? It’s ‘non-exercise activity thermogenesis.’ Simply put, it’s all the calories you burn in the day apart from actual exercise.
Doctor Levine, an expert on the field and an endocrinologist, says that overwight people are much more sedantary than lean people when it comes to their daily routine.
Typically, lean people move about two and a half hours more per day, which roughly equates to 350 calories.
This means, if your energy intake (food) and outtake (calories burned each day) are equal, this extray activity means a pound of fat burned every ten days. Or, in reverse, a pound of fat added every ten days.
Granted, these are rough numbers and there are many other factors that come into play, but the concept is pretty simple and accurate.
All else being equal, more active people are going to burn more calories and be leaner than their more sedentary, television loving, Dorito chomping counterparts.
In an “average” person, NEAT is responsible for thirty or so percent of daily calories burned.
For your very active individuals it can shoot up near fifty percent, but it can also go as low as fifteen percent, and these are the people that will reallybenefit from simple strategies to burn more calories every day, outside of an exercise session.
Clearly, technology has had a big impact on non-exercise activity thermogenesis over the years. Hundreds of years ago, most jobs entailed physical labor.
This is not true today.
Many people spend their working hours sitting at a desk and staring at a computer.
This isn’t really conducive to lots of NEAT calorie burning!
Not to mention, when they go home, they sit around, watch television or play around on their smartphone or tablet.
Pretty soon, people will be using their drones or remote control cars to bring them chips and salsa so they don’t have to ever get off the couch.
If there aren’t some creative people doing that already!
These simple strategies to increase NEAT calories may seem silly. And taken by themselves, they probably won’t make too much of a difference.
But if you embrace as many as you can, and make it a lifestyle change, they can have a big impact long term.
After all, like it was mentioned above, burning an extra 350 calories a day is a pound of fat about every ten days.
So if you are calorie neutral and embrace enough NEAT activities to burn that 350 calories a day, there’s three pounds of fat lost in a month. In a year you will have lost 36 pounds of fat! Yeah, that’s worth the changes!
So what are some simple strategies you can use to boost your NEAT calories?
Nothing earth shattering, but small changes can have a big impact.
1) Take stairs not elevators.
2) Stand up (or even pace) if you don’t have to sit.
If you sit at a desk most of the day, try using an alarm and stand or pace for ten minutes of every hour. Get a headset and pace whenever you are on the phone.
3) Walk around the office.
Granted, this isn’t always possible for everyone but if it is, stretch your legs every hour and walk around the office.
4) Push a lawnmower, don’t sit on one.
Rake leaves with a rake, don’t blow them with a leafblower. Shovel your own snow (with a shovel, not a snowblower).
5) Cut back on TV watching.
Or watch it while walking in place. Or do exercises during commercials, like jump rope, push ups, kettlebell swings, mountain climbers, bodyweight squats or more.
6) Walk more and drive less. Or bike.
Have you noticed nowadays, mainly thanks to FitBit that people are obsessed with their daily steps?
A study published in the Medicine and Science in Sports and Excercise found that Amish men walked an average of 18,425 steps per day.
At the time, the obesity rate amongst the Amish was about four percent while it was thirty percent amongst all Americans.
Interestingly, the average steps per day for the average American was about five thousand.
That equates to roughly an extra four hundred to six hundred calories burned per day.
Get those steps! Walking has its benefits.
Don’t just consider your workout sessions when it comes to losing weight. Also consider your overall lifestyle and look for ways to increase your NEAT calories on a daily basis.
If you can do that, it will go a long way, not just in terms of dropping pounds of fat, but to keeping those pounds off for good!