NEAT, which stands for Non-Exercise Activity Thermogenesis, refers to the calories your body burns through everyday movements that are not part of formal exercise. This includes activities like walking around your home or office, fidgeting, standing instead of sitting, doing household chores, and even small gestures like tapping your foot. These seemingly minor actions add up and can significantly boost your daily calorie burn.
Unlike structured workouts, NEAT is about increasing your overall movement throughout the day. For example, choosing to take the stairs instead of the elevator, parking farther away from a store entrance, or standing while talking on the phone all contribute to NEAT. These activities keep your metabolism active and help maintain an energy balance that supports weight management.
The advantage of NEAT is that it does not require extra time set aside for exercise. Instead, it encourages a more active lifestyle by integrating movement into your daily routine. Research shows that increasing NEAT can add an extra 200 to 300 calories burned each day, which over time can lead to meaningful changes in body weight and composition.
Moreover, NEAT helps counteract the negative effects of prolonged sitting, which is linked to slower metabolism and increased risk of health problems. By simply moving more throughout the day, you stimulate your muscles and improve circulation, which supports overall metabolic health.
In summary, boosting your NEAT means finding ways to move more in your everyday life without necessarily hitting the gym. This approach is practical, sustainable, and effective for increasing daily calorie expenditure and supporting long-term health.
Sources
https://www.youtube.com/watch?v=EADr0J_O_XA
https://mytrimmd.com/lose-weight-without-trying/
https://www.ocf.berkeley.edu/~cindykat/?id=garrett-s-top-5-tips-to-burn-1000-calories-a-day-for-guaranteed-weight-loss
https://www.cleaneatzkitchen.com/a/blog/complete-exercise-guide-for-weight-loss-evidence-based-strategies-for-2025
