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NEAT Improvement Strategies to Improve Weight Loss

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  • dwilliamcadwilliamca Posts: 319Member Member Posts: 319Member Member
    I'm a retired person and days am pretty sedentary, watching TV or reading. However, other days I babysit 2-4 little grandkids who keep me running, take care of my elderly mother who needs lifted, clean the house after the kids and family of pigs, do the laundry and put it away for Mom & me, buy the groceries, put them away, cook the meals, do the dishes & clean the kitchen most of the time, walk 1/4 mile to pick up the mail, and sometimes work out in the yard and garden. The way I loosely measure these activities is that I chose a sedentary setting then add back 200 or so calories on an active day to account for my activities or N.E.A.T. If I exercise "intentionally" I add that as well. These I mostly add to my deficit which is only 600 calories or enjoy as snacks since I'm only at 1200 calories.
  • try2againtry2again Posts: 3,409Member Member Posts: 3,409Member Member
    sardelsa wrote: »
    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 ;) ).
  • Graelwyn75Graelwyn75 Posts: 4,456Member Member Posts: 4,456Member Member
    AnnPT77 wrote: »
    A few things I'm doing lately to increase NEAT:
    • Shopping with a hand-basket instead of a cart whenever possible . . . sometimes when barely possible (milk and yogurt are heavy! ;) )
    • Doing routine chores as quickly and vigorously as possible, even using unnecessary extra movement ( ;) ) which makes more time for . . .
    • Catching up on procrastinated home repair and improvement projects.
    • Doing minor, often nearly-invisible exercises during wait times, such as standing
      (barely) on one foot while waiting in line, lat contractions against the steering wheel at stoplights, calf raises while chopping veggies, etc. (these burn tiny calories but help me with other objectives, too, like balance and lat recruitment).

    I did not even consider those things as being much of note. I carry heavy shopping around and home on an almost daily basis.

    I also add that I pace a lot while waiting for my food to cook, I am always organising and lining things up, I straighten my bed covers several times a day, I have a thing about my clothing being loose so I tend to expend energy stretching out sleeves and the like, even when sitting down for the evening, when I finally do sit down, I am shifting about the place. I never really considered how much extra energy I might use just from being a somewhat fidgety, stressy sort of person.
  • yskaldiryskaldir Posts: 202Member Member Posts: 202Member Member
    Clean your house every day.
    Shake your legs when sitting down.
  • sardelsasardelsa Posts: 8,465Member Member Posts: 8,465Member Member
    try2again wrote: »
    sardelsa wrote: »
    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!!! ;)
  • Calliope610Calliope610 Posts: 3,912Member Member Posts: 3,912Member Member
    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
    AnnPT77 wrote: »

    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

    edited October 2017
  • missperfectpitchmissperfectpitch Posts: 277Member Member Posts: 277Member Member
    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.
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