How To Lose Weight Without Trying
- jayclairefitness
- Jun 30, 2021
- 4 min read
In this blog post I’m going to be talking about a really neat idea that will be a game changer in your efforts to lose stubborn body fat.
The principle we’re going to cover is an integral part of the fat loss process that doesn’t revolve around being in the gym or even counting calories.
Introducing ‘NEAT’ - Non-Exercise Activity Thermogenesis.
I know what you’re thinking: “Erm… non-exercise-activity-thermo-what-now”?
Put very simply, this term refers to the energy we burn through our everyday movements that aren’t specifically intended to be exercise. Things like doing chores, getting up to make a cup of tea, even fidgeting. Anything that gets us moving as part of our daily existence.
NEAT is talked about a lot in fitness and nutrition circles, because although having a good diet is the most effective way to manage body fat, the effects of NEAT play a really beneficial role in burning calories – more than a planned exercise session, in fact.
The graph below illustrates how our body uses the energy we consume on a daily basis. Partnered with the explanations underneath, you should start to see why NEAT is so important:
NEAT accounts for 15% of total daily energy expenditure!
BMR – your basal metabolic rate accounts for approximately 70% of your total daily energy expenditure. This energy is used to keep your bodily systems functioning to allow you to live. It keeps heart beating, your lungs breathing, your bowels moving, etc and includes the energy you use whilst you’re asleep. Improving your strength and fitness levels will increase your BMR over time, which means you’ll burn even more calories at rest. Yes, please!
NEAT – after BMR, Non-Exercise Activity Thermogenesis is the next biggest expender of energy in your day-to-day (15%) which is why it’s so important to increase your NEAT where possible. As mentioned earlier, this refers to the energy used by simple everyday movements that you do often without conscious effort. There are plenty of ways to increase your NEAT each day, which I’ll come onto later in this article, so keep reading!
TEF – this accounts for 10% of your total daily energy expenditure (TDEE) and stands for Thermic Effect of Food. It relates to the energy used in the digestion process - your body is breaking down the food you eat, ferrying it through the digestive tract, converting what it can into essential nutrients and expelling the waste products.
Did you know: We use more energy digesting protein - so ramp up the protein balance in your diet for added calorie burn.
EAT – Exercise Activity Thermogenesis is what I refer to as “planned exercise” – when you make a conscious decision to exercise, whether that’s through a class, a weight-lifting session, a jog, etc – and you may be surprised to learn that this accounts for just 5% of our TDEE. For this reason, when it comes to burning calories it can be more practical to focus on increasing your NEAT to achieve greater fat loss, rather than relying solely on your weekly spin class to shed those pounds. And let's not forget, diet is the cornerstone of every fat loss plan; if you put fewer calories in to begin with you'll have fewer to burn to reach your desired weight.
Now let’s be clear, I’m not suggesting that you shouldn’t bother with planned exercise. It all adds up and a combination of all of the above in conjunction with a healthy diet is what will ultimately lead to a trimmer waistline. What I am suggesting is that you don’t pin all your hopes on endless cardio sessions to help shift the needle, because on its own this can yield slow and disappointing results which in turn can knock your motivation.
A better idea is to recognise planned exercise as a means to improve your overall health and to focus on becoming stronger, fitter, faster and healthier through exercise. Remember: being healthy goes below surface level – there are plenty of people out there who are slim but aren't necessarily healthy.
If weight loss if your aim, look to your diet as your first point of call and move more throughout the day to get your NEAT up.
Easy ways to increase your NEAT
Do chores – vacuuming, dusting, washing up, doing laundry – they all get you on your feet and moving.
Skip the lift and take the stairs.
Leave the car at home and walk to the shops (or park at the farther end of the car park).
Aim for a 30-minute walk each day, perhaps before your working day to kick-start your metabolism, or during your lunch hour.
Working at a desk? Get set up on a high surface such as a breakfast bar or position your laptop on a bookshelf and work standing up for an hour each day.
Tend to the garden – gardening can be very active as it uses strength to weed and dig through soil and has you kneeling, crouching and standing on repeat.
Walking meetings are becoming increasingly popular – skip the seated agenda and chat while you stroll.
Tidy up – make your bed, put your clothes away, reorganise your bookcase.
Catch up with a friend - meet up for a walk and talk, hit the shops, or pace around your living room while you chat over the phone.
Never underestimate the benefits of fidgeting – scratch that itch, let those toes tap and have a little boogie to the song playing in your head while no one’s watching.
For more support with fat loss, speak to a doctor or qualified dietician, or consult a personal trainer.
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