NEAT: The secret to burning more calories without formal exercise

 

 

Did you know that simply moving more throughout the day can burn more calories than an hour of intense exercise? This is possible thanks to NEAT, a concept that is revolutionizing the way we understand energy expenditure and health. In this article, you'll learn what NEAT is, why it's so important for your well-being, and how you can easily increase it in your daily life.

 

What is NEAT and how does it differ from other types of energy expenditure? 

 To understand what NEAT is, we must first understand the three major components of daily energy expenditure:

- NEAT (Non-Exercise Activity Thermogenesis): This is the energy we expend during all activities that aren't formal exercise or digestion. This includes walking, standing, housework, gestures, moving while working, and more.

- EAT (Exercise Activity Thermogenesis): This is the energy we expend during planned exercise, such as running, working out at the gym, or playing sports.

- TEF (Thermic Effect of Food): It is the energy our body uses to digest, absorb and metabolize the food we consume.

Although regular exercise (EAT) is important, NEAT can represent a large portion of daily energy expenditure and varies greatly between individuals. In fact, studies show that the difference in NEAT between two people can be as much as 2,000 calories a day, which equates to a significant difference in weight management and metabolic health.

For example, someone who spends most of the day sitting has a very low NEAT, while another person who moves constantly, does housework, walks, and stands, has a much higher NEAT, burning more calories without even doing formal exercise or bothering to go to the gym.

 

Why is NEAT a great ally for your health and an anti-aging tool?

NEAT directly influences energy balance, helping to prevent weight gain and promoting body fat loss. Furthermore, low levels of NEAT have been associated with an increased risk of obesity, type 2 diabetes, and cognitive decline.

But the benefits of NEAT go beyond weight control. Moving more throughout the day improves blood circulation, cardiovascular health, and cognitive function. It also contributes to longevity, as it reduces sedentary lifestyle, a major risk factor for chronic diseases and premature aging.

The best thing about NEAT is that it's a sustainable and less intimidating strategy than formal exercise for many people, especially those who have little time to dedicate to a gym session or difficulty performing intense physical activity.

 

How to Increase Your NEAT or Simply Practical Strategies to Move More

Incorporating more movement into your daily routine doesn't require major changes or a lot of time. Here are some easy and effective ideas:

• Walk more: Use the stairs instead of the elevator, get off the bus or subway one stop early, take short walks during the day, and walk your dog.
• Try standing or moving around while you work: Use standing desks, take active breaks every hour to stretch or walk around.

• Do housework and gardening: Cleaning, sweeping, cooking, or caring for plants are activities that increase your NEAT.
• Playing with children or pets: These activities are fun and keep you active.
• Avoid prolonged sedentary lifestyle: Get up and move around for at least 5 minutes every hour.

According to studies, standing burns approximately 20% more calories that sitting and walking short distances several times a day can add up to significant energy expenditure.

To monitor your NEAT, you can use apps, pedometers, or smartwatches that track your steps and activity time. This will help you stay aware of how much you move and set realistic goals.

 

Move more, live better

NEAT is a powerful tool for improving your health, managing your weight, and aging well. It's not just about formal exercise; it's about moving more at all times. Small changes in your daily routine can make a big difference in your well-being.

I invite you to assess your current NEAT level and implement some of the strategies I share here. Combine this with regular exercise and a healthy diet to maximize your results.

 

It's not just about exercising, it's about moving more at all times.

The key difference between NEAT (non-exercise activity thermogenesis) and EAT (exercise activity thermogenesis) lies in the type of activities and their contribution to daily energy expenditure.  However, one should not be confused:  If you want to burn calories regularly, NEAT is ideal; if you want to tone, shape, and make your body more metabolically efficient, EAT is the choice .

In practical terms:

Feature	NEAT	EAT
Definition	Energy from non-sports daily activities	Energy from planned exercise
Intensity	Low to moderate intensity, unstructured	Moderate to vigorous intensity, structured
Examples	Walking, moving, housework, standing	Running, lifting weights, working out at the gym
Contribution to total energy expenditure	It can be higher than the EAT throughout the day	It is usually lower than NEAT in total calories burned per day
Role in weight control	Very important, sustainable, easy to increase	Important, but often less time spent on it
Impact on sedentary behavior	Counteracts a sedentary lifestyle	It can be limited by post-exercise fatigue, which reduces NEAT

Therefore, NEAT encompasses all non-exercise movement throughout the day and can exceed EAT in total calorie expenditure, making it a crucial, yet often underestimated, factor in energy expenditure and weight management. EAT is still important for fitness and health, but typically represents a smaller fraction of total daily energy intake [ 1 ][ 2 ][ 3 ][ 4 ]. 

- NEAT is the predominant component of daily activity thermogenesis, which includes postural changes and spontaneous movements, while EAT is planned exercise [ 2 ].

- NEAT can vary by up to 2,000 calories a day between people of similar body size due to lifestyle differences [ 3 ].

- Over-focusing on EAT, especially when exercising excessively, can reduce NEAT due to fatigue caused by inactivity for the rest of the day [ 4 ].

- Both combined contribute to the energy expenditure related to physical activity, which is an important part of the total daily energy expenditure, beyond the resting metabolic rate and diet-induced thermogenesis [ 2 ][ 5 ].

 

Sources

[1] Keep up with NEAT: Less Sitting and More Calories Burned https://www.nifs.org/blog/keep-up-with-neat-less-sitting-and-more-little-things-that-burn-calories

[2] Non-exercise activity thermogenesis (NEAT): a component of total... https://pmc.ncbi.nlm.nih.gov/articles/PMC6058072/

[3] NEAT: The Role of Non-Exercise Activity Thermogenesis in Maintaining Energy Balance... https://rawactivesg.com/neat-the-role-of-non-exercise-activity-thermogenesis-in-maintaining-energy-balance/

[4] EAT v NEAT - The PT Farm https://www.ptfarm.co.uk/post/eat-v-neat

[5] Non-exercise activity thermogenesis in human energy homeostasis https://www.ncbi.nlm.nih.gov/books/NBK279077/