Increase Daily Calories Burned with Non-Exercise Activity Thermogenesis

Looking for more ways to increase daily calories burned?  The easiest way to do it is by becoming a N.E.A.T. freak which basically means being more active and less sedentary throughout the day every single day.   According to Dr. James Levine author of Move A Little Lose A Lot, N.E.A.T. could burn up to 1000 calories per day when properly incorporated throughout the work day".  Below are simple tips to help you boost your non exercise activity thermogenesis plus the eat more lose more myth that blocks fatloss...

Why exercise is no longer enough to burn the fat and calories...

In his book and the video here Dr. Levine explains that "The age of electronics and the Internet has robbed us of the chance to burn up to 1,500 to 2,000 calories per day".

This is the reason even women who exercise daily (regardless of duration and intensity) struggle with slow weight and stubborn bodyfat.  

"We've become so sedentary that 30 minutes a day at the gym may not do enough to counteract the detrimental effects of eight, nine, or 10 hours of sitting" explains Genevieve Healy, Ph.D., research fellow at the Cancer Prevention Research Center, University of Queensland in Australia.

Plus when you consider the calorie burn breakdown and that you can only exercise so much each day then it makes a lot of sense to try to shift your daily calorie burn percentages a bit with non exercise activities. 

According to the Mayo Clinic "even minor changes in physical activity throughout the day can increase daily energy expenditure by 20 percent" which is a lot considering your calories burned daily percentages:

  • Resting energy expenditure accounts for 70% of your daily calories burned
  • Physical activity accounts for only 20% of your daily calories burned
  • Thermic effect of food (processing of food for use/storage) accounts for just 10% of daily calories burned

How to Increase Daily Calories Burned with N.E.A.T.

Some of my favorite N.E.A.T.  activities include: training clients, swimming, walking 4 miles to the grocery store instead of driving, running up and down the stairs in our house multiple times a day.

I love forgetting stuff upstairs because it means more moving.  I also love cooking 90% of our meals and cleaning the kitchen after every meal even when others offer to do it, filming quick workout videos, filming fun activity videos with our kids.  I also have a stand up desk now so I don't have to sit long hours at a desk.

Some other activities that I consider N.E.A.T. are: long 6-10 mile walks, long 5 hour day hikes, 40-90 min. of yoga, playing at the park, aerial dance classes, burlesque dance classes, hula hooping, bellydance, Pilates, and ballet dvds.  I do these activities after my fatlosss workouts or on days off from fatloss training and consider all this stuff active recovery or restorative exercise.  It's activity but not really part of my workout plan.

Some of my client's' favorite N.E.A.T. activities include: ironing their own clothes, bathing their dogs, vegetable gardening, tai chi, and of course marathon shopping.   Supplementing your fatloss workout routine with plenty of NEAT is the best way to speed up weightloss and boost energy levels.

Remember that your fatloss workouts are a small piece of the big fatloss picture.   The more active and healthy you are when you're NOT working out the more fat and calories you'll burn overall, the faster you'll lose the fat, and the easier it will be to maintain that loss.   As one of my clients told the local paper when they interviewed her about personal training "it's what you do the other 23 hours that you're not working out that makes all the difference".  It's all about finding many fun activities you enjoy daily.

N.E.A.T. & The Rise of Activity Tracking Devices and Communities

Have you noticed that activity tracking devices like fitbit, Nike fuel orJawbone and social networking fitness apps like Fitocracy have become incredibly popular?

For many women trying to burn stubborn fat and prevent weight gain, activity tracking has become a competitive sport to see who can log the most activity and burn per day.  According to the latest findings tracking doubles your weight loss and boosts motivation too.

The eat more lose more diet myth that just needs to DIE!!!

So what about the thermic effect of food and all the hype about how eating more meals or protein or calories throughout the day can help you burn more calories?  According to Brad Pilon author of Eat Stop Eat Intermittent Fasting Plan, " your metabolism is not that complicated.

The idea that you have to keep your metabolic furnace stoked with food is a complete myth.  Just another example of “experts” trying to make nutrition more complicated than it needs to be".

 The truth is that more protein, more meals and more calories have not been found to increase metabolism or weight loss and in fact may be stalling your fat loss and body makeover results. 

In fact skipping 2 of those 6 meals a day or eliminating all snacking or moderating calories of protein, starchy carbs, and extra fats  will help you lose the last 10 pounds of stubborn fat off your butt or gut easily. 

If you doubt this why not experiment with Eat Stop Eat Intermittent Fasting and see what happens when you fail to eat for 24 hours once a week for an extended period of time.  Like me you'll find that your metabolism does not die it actually speeds up, that the stubborn fat isn't that stubborn and most importantly you'll learn that you didn't really need all those meals or protein or calories you were having because every magazine out there is telling you to eat more lose more which is a big fat lie.

Intermittent fasting is one of the best ways to get a new perspective on healthy eating especially if you are sick and tired of obsessive compulsive dieting behaviors that you've learned from bodybuilders or fitness magazines.