Are you looking for simple and effortless ways to burn calories and stay active throughout the day? You might have heard about NEAT, which stands for Non-Exercise Activity Thermogenesis. NEAT is the energy you burn doing daily activities such as cleaning, walking, and even fidgeting. In other words, it is the energy expenditure of all the physical activities you do that are not considered exercise or intentional workout.
By increasing your NEAT, you can burn more calories and improve your overall health and fitness levels. The best part is, you don’t need to hit the gym or engage in intense workouts to achieve this. Here are 14 simple ways to achieve effortless calorie burning with NEAT:
Tip #1: Take the Stairs Instead of taking the elevator or escalator, opt for the stairs. Climbing stairs is a great form of exercise that engages your leg muscles, glutes, and core. Not only does it burn calories, but it also helps improve your cardiovascular health and strengthens your lower body. Climbing stairs for just 10 minutes can burn up to 100 calories.
To make it a habit, try to take the stairs instead of the elevator or escalator whenever you can. If you work in a high-rise building, consider taking the stairs for a few flights before switching to the elevator. You can also try going up and down the stairs during your lunch break or while taking a break from work. Just remember to take it slow and steady, especially if you’re not used to climbing stairs.
Tip #2: Walk More Walking is a simple yet effective way to increase your NEAT and burn calories. Walking not only helps improve your physical health but also has numerous mental health benefits. Walking can reduce stress, anxiety, and depression, and boost your mood.
To incorporate more walking into your daily routine, try to walk whenever you can. For example, you can take a walk during your lunch break or walk to work if it’s feasible. You can also consider taking a walk after dinner, which not only helps burn calories but also aids digestion.
Tip #3: Stand More Sitting for prolonged periods can be harmful to your health, and it can also slow down your metabolism. By standing more, you can increase your NEAT and burn more calories. Standing can help improve your posture, reduce lower back pain, and increase your energy levels.
To stand more, consider investing in a standing desk or adjustable desk that allows you to switch between sitting and standing. You can also try standing while you’re on the phone or during meetings. If you have a sedentary job, try to stand up and move around for a few minutes every hour.
Tip #4: Fidget More Fidgeting is a form of NEAT that can help increase your calorie burn throughout the day. Fidgeting includes activities such as tapping your foot, bouncing your leg, or twirling your hair.
To fidget more, try to incorporate small movements into your daily routine. For example, you can tap your foot while you’re sitting or stand up and stretch during commercial breaks while watching TV.
Tip #5: Do House Chores Doing household chores not only helps keep your house clean but also provides an opportunity to burn calories. Chores such as vacuuming, sweeping, and mopping engage your leg and core muscles and can help burn up to 150 calories in 30 minutes.
To make it more fun, try to turn house chores into a workout. For example, you can add music and dance while you’re cleaning or make it a competition with your family members to see who can finish the chores faster.
Tip #6: Take Active Breaks Taking active breaks during your workday can help increase your NEAT and productivity. Active breaks can include simple activities such as stretching, walking, or doing a few squats.
To take active breaks, set a timer for every 30 minutes or an hour, and take a few minutes to move your body. You can also try doing some yoga poses or stretching exercises to improve your flexibility and reduce tension in your muscles.
Tip #7: Use Resistance Bands Resistance bands are a portable and affordable way to add resistance training to your NEAT routine. Resistance band exercises can help tone your muscles, increase your strength, and burn calories.
To use resistance bands, you can incorporate them into your daily activities such as while watching TV or during your lunch break. You can also use them while doing household chores such as doing lunges while vacuuming or doing bicep curls while cooking.
Tip #8: Take Walking Meetings Walking meetings are a great way to incorporate more movement into your workday while also boosting creativity and productivity. Instead of sitting in a conference room or office, consider taking your meetings outside and going for a walk.
To take walking meetings, choose a quiet and safe route and make sure to bring a notepad or recording device to take notes. You can also invite your colleagues or clients to join you, which can help build better relationships and increase engagement.
Tip #9: Use a Pedometer A pedometer is a small device that tracks the number of steps you take in a day. Using a pedometer can help you set and achieve daily step goals, which can help increase your NEAT and burn more calories. Aim to take at least 10,000 steps per day, which is equivalent to walking about 5 miles.
To use a pedometer, you can wear it on your waistband or in your pocket and check your progress throughout the day. You can also download a pedometer app on your smartphone or use a fitness tracker that includes a step counter.
Tip #10: Park Farther Away Parking farther away from your destination can help you increase your NEAT and burn more calories. Instead of trying to find a parking spot close to the entrance, park farther away and walk the extra distance.
To make it easier, try to choose a parking spot that’s at least a 5-minute walk away from your destination. You can also consider biking or walking to your destination if it’s feasible.
Tip #11: Take the Long Route Taking the long route can help you increase your NEAT and burn more calories. Instead of taking the shortest route to your destination, choose the longer one that allows you to walk more.
To make it more enjoyable, try to explore new routes and enjoy the scenery. You can also listen to music or an audiobook while you walk to make it more fun.
Tip #12: Dance More Dancing is a fun and effective way to increase your NEAT and burn calories. Dancing engages your whole body and can help improve your balance, coordination, and flexibility.
To dance more, try to incorporate it into your daily routine. You can dance while you’re cooking, cleaning, or doing laundry. You can also consider taking a dance class or dancing with friends.
Tip #13: Take the Dog for a Walk Walking your dog is not only beneficial for your furry friend but also for you. Walking your dog can help increase your NEAT and burn more calories while also strengthening your bond with your pet.
To make it more enjoyable, choose a scenic route and make it a routine for you and your dog. You can also try playing fetch or running with your dog to increase your calorie burn.
Tip #14: Play with Your Kids Playing with your kids is a great way to increase your NEAT and bond with your family. Playing games such as tag, hide-and-seek, or soccer can help you burn calories and improve your physical fitness.
To make it more fun, try to involve your entire family in the activity. You can also try to come up with new games or activities that everyone can enjoy.
In conclusion, increasing your NEAT is a simple and effective way to burn calories and improve your overall health and fitness levels. By incorporating these 14 simple tips into your daily routine, you can increase your NEAT and achieve effortless calorie burning.
Top 3 FAQ’s and Answers About NEAT:
- What is NEAT, and how does it help burn calories?
NEAT stands for Non-Exercise Activity Thermogenesis, which refers to the energy you burn doing daily activities such as cleaning, walking, and even fidgeting. By increasing your NEAT, you can burn more calories and improve your overall health and fitness levels.
- What are some simple ways to increase my NEAT throughout the day?
There are many simple ways to increase your NEAT throughout the day, such as taking the stairs, walking more, standing more, fidgeting more, doing house chores, taking active breaks, using resistance bands, taking walking meetings, using a pedometer, parking farther away, taking the long route, dancing more, walking your dog, and playing with your kids. Incorporating these activities into your daily routine can help you burn more calories effortlessly.
- How many steps should I aim for per day to increase my NEAT?
Aim to take at least 10,000 steps per day, which is equivalent to walking about 5 miles. Using a pedometer or a fitness tracker can help you track your daily steps and set achievable goals. To learn more about the benefits of walking and how to incorporate more walking into your daily routine, check out this article from Harvard Health Publishing: Walking: Your steps to health.
And there you have it – 14 simple ways to achieve effortless calorie burning with NEAT! Incorporating these tips into your daily routine can make a significant difference in your overall health and fitness levels without requiring much effort or time. So, what are you waiting for? Start increasing your NEAT today and reap the benefits!
If you enjoyed this article, be sure to check out more helpful resources on Abundant Life Hub like “Unlock Your Strength: 12 Reasons to Do Compound Lifts” or “14 Ways to Master the Simple Pay Yourself First Budget Method“. We’re always sharing new and exciting content to help you live your best life. Thanks for reading!
