NEAT Improvement Strategies to Improve Weight Loss
Replies
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I am very forgetful, so I have to go up and down the stairs in my house to get things (especially to the pantry/cold storage in the basement when I am cooking/baking). I also hate parking lots so I will park far to avoid cars if I can. I put on upbeat music when I am cooking, cleaning, folding laundry so I dance and jump around.
I'm very forgetful as well and this happens all the time, and then I started actually putting more commonly used things in the downstairs pantry/fridge so I have to make another trip besides. So, it's usually 1 trip for ingredients for dinner, and then a couple more for the stuff I forget (and only remember 1 at a time
).
Bahaha yupp same!!! 3 -
MegaMooseEsq wrote: »The biggest thing I've done since learning about NEAT is give myself permission to fidget even more. I've been suppressing the urge to swing or jiggle my legs for years, but now I feel like I have an excuse. Sorry, people sitting nearby! I do try and be considerate...
I get what you're saying!
Somewhat similarly, I've long prided myself on being efficient (combining trips up/down stairs, keeping needful tools near their use, etc). It amuses me that I'm now trying to be more inefficient!15 -
Increase my NEAT to 1000 steps every waking hour from 7AM to 9PM.
Which includes, but no limited to:
walking around the house while I brush my teeth
several morning trips from bedroom to kitchen to get another cup of coffee
park further away at work
send print jobs to the printer 100 steps away rather than the printer on my desk
use the copier wayyy down the hall rather than the one in my office
take several laps around the warehouse every hour to make sure I make 1000 steps
at lunch, take a walk or if running errands, park further, wander up and down the isles of Walmart or grocery store when picking up that gallon of milk
play frisbee/soccer with the dog for a good 30 minutes when I get home from work
make multiple trips i.e. no more multi-tasking
Somewhat similarly, I've long prided myself on being efficient (combining trips up/down stairs, keeping needful tools near their use, etc). It amuses me that I'm now trying to be more inefficient!
yes, definitely less efficient esp at work
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Not really anything to add. I think it has all been covered.
(And then I keep on typing and typing
)
I do tend to squat, lunge, plank, and push-up, more than pace between tasks, do arm exercises while reading, and have little exercise routine while driving.
I have never really done the Fitbit type thing, and probably get under stepped compared to many, but my whole body gets moved a lot more than it used to during the day.
It will be 10 years at Christmas that I decided to lose weight and one of the first things I realized was that I had put on my extra 30lbs because I had succumbed to the getting older moving less general expectation. Not that I was eating more food.
Increasing my NEAT in subtle, and not so subtle ways* has been the biggest component, I think, for being able to maintain all these years.
(*SO walks into kitchen 'h why are you on the floor?' h 'doing some planks while watching the Yorkshire Pudding bake' SO leaves confused)
Great topic @AnnPT77. Increaing NEAT is something I will often bring up in posts.
I don't think a lot of people realize how NEAT can affect ones calorie balance, and how ones NEAT can drop when a deficit is too high- lethargy.
Cheers, h.22 -
Counter push ups are another good kitchen maneuver to bust out while cooking.22
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GottaBurnEmAll wrote: »Counter push ups are another good kitchen maneuver to bust out while cooking.
Ooh yes they were a good one. I worked my way around the kitchen until I was on the floor. It made it feel like it wasn't hard work, just something I did while waiting.
Oh and while I am chattering away, slightly off topic- POSTURE.
OK it doesn't burn calories, but it can't half improve the way one performs and looks.
When you are doing all the extra NEAT enhancing moves, steps, add in good posture..
Cheers, h.9 -
I do several of the things that others have posted, as well as the following:
-At work, I stand and/or walk around while eating breakfast. I've also started to walk around every time I drink water at work. I also stand while on phone calls and walk around if I'm on a conference call that I can listen to on speakerphone.
-I'm not a natural fidgeter, but I've started to intentionally fidget during meetings and throughout the day.
-When working out, I keep my water on the opposite side of the room so that I have to walk back and forth whenever I take a water break. I also sometimes do this with my drink when eating dinner at home.
-I always weigh and log ingredients into MFP's recipe builder as I cook, but I keep my phone on the opposite side of the room so I end up walking back and forth to log every ingredient.
-I charge my phone in an outlet in a different room from the one that I'm in and end up getting up/walking to check it several times while it's charging.
-I wander around when I open up mail or a package - this works well when I order a bunch of items on Amazon and walk around for several minutes while unpacking/opening up each item.
-When possible, I check my email, Facebook, MFP, etc. on my phone and walk around while answering emails/messages or browsing on my phone. On the weekends, I do this a few times per day, and each time can be 10-20 minutes worth of walking.4 -
I don't work and don't tend to venture outside very far, but here are my strategies (I know they don't seem like much, but when I first got a fitness tracker, my non-increased step count was about 1500-2000 steps, so this has all helped immensely)
Being less efficient in the house - every morning I fill the kids' water bottles. 4 bottles, each in the fridge in the study, walk back and forwards to get and return a bottle individually.
Walking around the kitchen island when I'm waiting for the kettle to boil, tea to steep, oven to heat up, etc
Putting my milk in the study fridge.
Using the upstairs bathroom instead of the downstairs bathroom (I have a dodgy knee so this might depend on how much pain I'm in)
Getting up from my studies whenever my fitness tracker exhibits the inactivity bar (or red bar of death, as my youngest quite charmingly puts it) - I used to walk around to clear it when this happened, now I do a little dance to music
Being less efficient at the store - I leave my trolley at the end of the aisle and walk up and down however many times it takes to get what I need from that aisle (it's really a good job that I go early on, before all the pensioners and parents with young children get there
)
I have one of those door gym things on the downstairs bathroom door (one with resistance bands) - I have to walk past it to get to the study. Whenever I pass it, I do a short burst of pulling (I know this one really isn't doing much, but it makes me feel better, lol)
If the dogs go out in the front yard (which has about 8 stairs down into it), I walk up and down the stairs while they do their business (again, knee dependant)
When I go to pick up my other half from the railway station, I park and walk up and down the High Street, instead of sitting and reading while I wait.
Laundry - I have a small line on the deck that I used to use when the weather was bad, and a large line in the back yard (down a small flight of stairs). It had got that I would use the small line all the time - now, if the weather is good, I use the large line, and make more trips (knee permitting)
Sometimes, if my knee is really bothering me so that even walking on a flat surface is painful, then I'll put a couple of little dumbbells (don't judge!) by my laptop and do some arm exercises with those in between study units.
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Dreamyriver wrote: »I don't work and don't tend to venture outside very far, but here are my strategies (I know they don't seem like much, but when I first got a fitness tracker, my non-increased step count was about 1500-2000 steps, so this has all helped immensely)
Being less efficient in the house - every morning I fill the kids' water bottles. 4 bottles, each in the fridge in the study, walk back and forwards to get and return a bottle individually.
Walking around the kitchen island when I'm waiting for the kettle to boil, tea to steep, oven to heat up, etc
Putting my milk in the study fridge.
Using the upstairs bathroom instead of the downstairs bathroom (I have a dodgy knee so this might depend on how much pain I'm in)
Getting up from my studies whenever my fitness tracker exhibits the inactivity bar (or red bar of death, as my youngest quite charmingly puts it) - I used to walk around to clear it when this happened, now I do a little dance to music
Being less efficient at the store - I leave my trolley at the end of the aisle and walk up and down however many times it takes to get what I need from that aisle (it's really a good job that I go early on, before all the pensioners and parents with young children get there )
I have one of those door gym things on the downstairs bathroom door (one with resistance bands) - I have to walk past it to get to the study. Whenever I pass it, I do a short burst of pulling (I know this one really isn't doing much, but it makes me feel better, lol)
If the dogs go out in the front yard (which has about 8 stairs down into it), I walk up and down the stairs while they do their business (again, knee dependant)
When I go to pick up my other half from the railway station, I park and walk up and down the High Street, instead of sitting and reading while I wait.
Laundry - I have a small line on the deck that I used to use when the weather was bad, and a large line in the back yard (down a small flight of stairs). It had got that I would use the small line all the time - now, if the weather is good, I use the large line, and make more trips (knee permitting)
Sometimes, if my knee is really bothering me so that even walking on a flat surface is painful, then I'll put a couple of little dumbbells (don't judge!) by my laptop and do some arm exercises with those in between study units.
I think those are excellent strategies, and I'm especially impressed by how you work both with and around your knee issues. I have some knee issues, too. I've had some friends with this sort of thing who just stop doing things, but I'm finding that the stronger (and) lighter I get, the less pain I have.
Go, you! 7 -
I can't really stand to do things slowly or inefficiently but I do have small habits/exercises I tie in to my daily routine. It doesn't take any extra time but it really helps.
- My mini trampoline is across the hall from my bathroom so every time I use the bathroom at home I jump on the trampoline for a bit - not long just to a count of 50 or 100.
- While I wait the minute or so for my coffee to brew I do chair dips or pushups.
- I walk in the morning while I drink my coffee now instead of sitting down and reading.
- And lastly, when I'm cooking dinner I look around for little odds and ends to take care of around the house, again, instead of sitting down.
7 - My mini trampoline is across the hall from my bathroom so every time I use the bathroom at home I jump on the trampoline for a bit - not long just to a count of 50 or 100.
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Saying yes when my 5 year old asks me to play lava monster or my 11 year old asks me to play tag, biking to pick up my 5 year old from school, biking to the grocery store and Walgreens when what I need will fit in my saddle bag.11
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- Walk the long way to work, walk home.
- Bring my lunch to work so I have more time to walk and window-shop at lunchtime.
- Walk my office mail to admin downstairs instead of putting it in our floor's mail-out tray.
- Walk to the shops when I need something, instead of waiting till I need lots of things and having to use a car.
- Put dishes away one at a time.
- I don't complain to others to do chores, I do them myself.
- Sort the laundry in the kitchen then put things away in very small batches. i.e. one batch per one person's socks, then their undies, then their jeans, then t-shirts, etc.6 -
I really don't need to think of things to do since it's a must in order for my life to function. If I get to sit down ever it's after 9pm
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I've only recently found out about NEAT so I still have a long way to go. I feel like NEAT is the missing piece to the puzzle!
-I used to try and carry everything all at once upstairs but now I try and do it in intervals
-walk around whilst the kettle boils (before I used to sit down!)
-walk around whilst food is cooking
-squats or lunges whilst brushing teeth
-opting to do the dishes instead of the dishwasher (haven't us humans become so lazy?!)
-vacuuming all the rooms and doing it vigorously
-taking ages to fold the laundry and standing whilst doing it (before I used to sit)
-cutting fabric and making dresses for myself (I don't know if this counts but sewing can get tiring)
-standing whilst chopping veggies/fruit
-fidgeting!
-running up and down the stairs pretending I forgot something (so my family doesn't think I'm wierd)
-drinking 3 litres of water a day so I have to get up and pee
I know I still have a long way to go!11 -
MegaMooseEsq wrote: »The biggest thing I've done since learning about NEAT is give myself permission to fidget even more. I've been suppressing the urge to swing or jiggle my legs for years, but now I feel like I have an excuse. Sorry, people sitting nearby! I do try and be considerate...
I get what you're saying!
Somewhat similarly, I've long prided myself on being efficient (combining trips up/down stairs, keeping needful tools near their use, etc). It amuses me that I'm now trying to be more inefficient!
This is absolutely me. I was doing laundry this morning and instead of adding a couple of things to the hamper from the living room on the main floor before heading to the basement, I took the hamper downstairs then made another trip upstairs. Neat!4 -
-I've given myself permission to fidget again (which is my natural state - I consciously stopped because family members kept drawing attention). I'm back to always having some body part moving no matter what I'm doing.
-I run up and down stairs a lot at home (because I keep forgetting things I meant to bring with me, but still).
-I park at the other end of the parking lot.
-I wander around when I'm talking on the phone.
-I make lots of small trips to the store instead of one big weekly, and go up and down every aisle at least once.
-I have my fitbit set to remind me to get up and walk every hour
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Years ago MBWA was a thing: Management By Walking Around. I do Housework By Walking Around. I find it less boring than cleaning in one room at a time.
It's debatable I guess, but I think most of my success in improving my NEAT came from pushing my limits in exercise. I'm much more energetic overall now.8 -
I love this! I have not done these things as much since I got married but they would be easy to add back in.
I dance while I’m in the kitchen (much to my children’s horror I might add)
Jog in place during commercial breaks/walk laps around the house.
Do tree pose while I stand (modified in public because that whole arms above your head thing draws attention).6 -
Just found these posts and I really enjoyed reading them. I am 65 and I wear a fitbit trying to get 10,000 steps throughout the day. Housework, ironing, using my sewing machine (I love patchwork quilting), cleaning, moving items and furniture, walking up and down the stairs etc all help to keep mobile and doing the things I love, sewing, drawing, knitting, food shopping, walking actually helps me to feel good. I kog all my meals , enjoy snacks and the occassional unwise food choices. We are all human, we make mistakes draw a line under them and move on. The community groups on here are helpful, motivating and encouraging. I am cheering you all on, together we will all succeed, lose weight, be healthier and most of all happier.11
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I have a table in the middle of my eat-in kitchen that I walk around while I'm waiting for my kettle to boil or microwave to finish, cooking foods that need occasional stirring, and so on. (This is a common comment in this thread, but it needed a bump. )
I'd love to hear more about the exercises people do. I'd never thought of doing planks, lunges, or push ups while waiting on stuff. I need to try those!6 -
Today at lunch I'll be improving my NEAT with the chainsaw as I cut up a tree that fell over the weekend.
Something else I do quite a bit in winter is steps on a step used for step-aerobics while watching TV3 -
I was thinking about getting one of those little under-the-desk foot peddlers to increase my NEAT a bit while I work. Anyone else use one and have opinions?8
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I was thinking about getting one of those little under-the-desk foot peddlers to increase my NEAT a bit while I work. Anyone else use one and have opinions?
I considered getting one of those as well. But I hadn't heard of anyone else using one.
I walk in place a lot while I wait for things. Filling my water bottle and the cooler. take some steps in place. cooking or heating things up, walk in place. Waiting for the kettle to boil, take some steps. Waiting for my dogs to come back to the door from the yard, I'm stepping.
Kind of just a habit now.4 -
I jog in place when my video game is loading. Skyrim. Lots of loading.
I also do many of the techniques listed. I just wanted to add a variation. 6 -
Keep your glass of wine in the living room while your cooking dinner.
Extra steps just going to get a glug, extra points if you keep it on a low table so squat for wine.
Ooh, I need the t-shirt- 'I squat for wine'
Just thought of that as I inadvertently did it last night, then was reading a thread about wine and extra daily activity this morning.
Cheers, h.16 -
Ah, @middlehaitch, you're making me chuckle again! I'd prolly buy that t-shirt, and I'll certainly try that "exercise"!
Great ideas, everyone - keep 'em coming! Totally new ideas, or interesting twists on ideas already mentioned: It's all good!
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I have the longest elevator ever at work. Just enough time for ten full squats or some shadow boxing. Super glad there are not cameras there. My Fitbit reminder keeps me honest when I get busy at my desk too.1
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In addition to walking around while waiting for stuff like little kettle or microwave, I'm less efficient with chores. I remember mentioning this here once and I got a reply that it's better to be more efficient with chores which would save time and that time can be used for exercise. I don't see how it's possible to add 1-2 extra hours of exercise on top of what I'm already doing. It would be physically and mentally taxing. When it's one minute here, two minutes there, it just feels like part of daily life. It just happens. I don't need to muster willpower to do it.
Edited for pesky autocorrect.10 -
-I dance while working in the kitchen
-if I have time after dinner I will walk in the neighborhood
-playing, chasing cats and children (or running away from them, when it’s their turn)
- have social and work meetings in the gym
- wear comfortable shoes (not my favorite4 -
Good ideas, all!
I'm inspired to share a couple of thoughts, and ask if others have more of the same sort.
It's about exercises or fidgets that easily combine with other activities.
Subtype 1 is things to do while briefly waiting (for kettle, microwave, in line, etc), some of which work OK in public, and others are better kept at home. We've heard about walking/marching/jogging around or in place, wall/counter pushups, jumping jacks, squats/lunges, dancing, planks, chair dips . . . .
Subtype 2 is things you can do while doing something else that imposes limitations on added movement (say, you're washing dishes, folding laundry, etc). Here we have tree pose/standing on one foot, calf raises, jiggles . . . .
In subclass 2, another one I do is alternately tightening left/right obliques and their neighbors, so my pelvis tilts from side to side & feet alternately unweight. Front/back pelvis tilts or mini-crunches are another option. Side bends or twists work in some situations, too.
Others?5
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