Need Help Increasing Weekend N.E.A.T.
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HeyJudii
Posts: 267 Member
Here are the facts:
1. During the week I am in a very large square footage, open area, which I use to my advantage to meet my calorie burn, steps, activities, etc. goals.
2. On the weekend, I am in a much, much smaller square footage area, with the usual furnishings, known as my home.
3. I live in an area, that starting this month, will have temperatures at 100+ degrees F (could reach the 120s) that will only end sometime in October (hopefully!) While there are some people that can tolerate being outdoors when the temperature is 110 degrees F and 40% humidity, I am not one of them. Please, no go for an afternoon walk suggestions. Also, it rarely drops below 100 F at night. We have heat warnings on the trails for April-October.
4. Saturday & Sunday, I already hike or run before the sun is up for 90+ minutes and go to the gym in the afternoon for 90+ minutes of cardio. (If I increase my gym time, I want to add resistance training not more cardio.)
5. While household chores help, I need time to be at a desk and do bills, and other paperwork. Not much calorie burning going on there.
6. I get up 2 hours later on the weekend. (Everybody needs some down time, including me.)
7. When necessary, I will walk around malls or department stores to get those footsteps I need to meet my goals. I do worry about impulse buying and my budget though.
So, my lifestyle during the week means I have no problem staying active, but on the weekend I can't figure out how to up my NEAT. Pacing through my house gets the steps in eventually, but there isn't enough open space to get my heart rate up.
How do those of you that live in small houses/apartments, in areas where going outside often isn't an option, burn 1500+ calories without constantly exercising?
1. During the week I am in a very large square footage, open area, which I use to my advantage to meet my calorie burn, steps, activities, etc. goals.
2. On the weekend, I am in a much, much smaller square footage area, with the usual furnishings, known as my home.
3. I live in an area, that starting this month, will have temperatures at 100+ degrees F (could reach the 120s) that will only end sometime in October (hopefully!) While there are some people that can tolerate being outdoors when the temperature is 110 degrees F and 40% humidity, I am not one of them. Please, no go for an afternoon walk suggestions. Also, it rarely drops below 100 F at night. We have heat warnings on the trails for April-October.
4. Saturday & Sunday, I already hike or run before the sun is up for 90+ minutes and go to the gym in the afternoon for 90+ minutes of cardio. (If I increase my gym time, I want to add resistance training not more cardio.)
5. While household chores help, I need time to be at a desk and do bills, and other paperwork. Not much calorie burning going on there.
6. I get up 2 hours later on the weekend. (Everybody needs some down time, including me.)
7. When necessary, I will walk around malls or department stores to get those footsteps I need to meet my goals. I do worry about impulse buying and my budget though.
So, my lifestyle during the week means I have no problem staying active, but on the weekend I can't figure out how to up my NEAT. Pacing through my house gets the steps in eventually, but there isn't enough open space to get my heart rate up.
How do those of you that live in small houses/apartments, in areas where going outside often isn't an option, burn 1500+ calories without constantly exercising?
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Replies
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stationary bike maybe0
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mini-trampoline.
Stand up at home rather than sit down at home.0 -
You might be interested in this thread.
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p12 -
Not sure what your goal is or why you feel you need to reach this everyday when it doesn't seem to fit your lifestyle. Maybe you should try changing your diet on the weekends so that you have less pressure feeling like you need to reach your N.E.A.T. Just offering an option that might be easier for the long term
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You do realize that NEAT stands for None Exercise Activity Thermogenisis.
If MFP has given you 1500 calories to lose weight it has already taken into account of your daily activity (and given you a deficit to lose weigh), you don't have to do more than what you do on a regular day, week day or weekend.
All your exercise and added steps need to be added to your 1500 cals- the more you move; the more you get to eat.
With 1500 cals I am assuming (please correct me if I'm wrong) you have put yourself at sedentary or lightly active.
Sedentary is equal to a desk job, regular housework, including shopping, and about 3500 steps. No purposeful exercise or extra steps.
Lightly active is the same as above but your job would have you on your feet more, retail, hairdresser, etc and about 7000 steps.
Anything more than that you burn more calories than your chosen activity level and should eat back those calories.
For NEAT there is no need to get your heart rate up. That is purposeful exercise.
giving your stats would be helpful, as would giving your expected rate of loss, actual rate of loss, and method used for accounting for your calories- do you weigh, measure, read labels, or guess the calories in your food.
Cheers, h.2 -
I have a Fitbit Blaze. Per Fitbit, I need to burn a certain amount of calories each day to meet my calorie burn goal. During the week, my two 30 minute exercise periods, and just living (NEAT) accomplish that goal. On the weekend, my two 90+ minute exercise periods, and just living (NEAT) fall short of that goal.
Since the Fitbit is measuring my heart rate, I figured that during the week, whatever I am doing is elevating it enough, even though I am not doing anything exercise specific (outside of the two 30 minute dedicated exercise periods) to burn the goal calories.
On the weekend, I am apparently not.
I guess I just need to move around the house more and give up on the idea of "relaxing" on the weekend.
I "best get (my) mind right."0 -
You might be interested in this thread.
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
I read that thread a while ago, which started the whole "I need to move more when I am not exercising" mind set. But, thank you. I now pace, fidget, and rarely sit down during the week. I now realize, I need to get rid of the belief that the weekend is for relaxing, and pace and fidget on the weekend also.0 -
I have a Fitbit Blaze. Per Fitbit, I need to burn a certain amount of calories each day to meet my calorie burn goal. During the week, my two 30 minute exercise periods, and just living (NEAT) accomplish that goal. On the weekend, my two 90+ minute exercise periods, and just living (NEAT) fall short of that goal.
Since the Fitbit is measuring my heart rate, I figured that during the week, whatever I am doing is elevating it enough, even though I am not doing anything exercise specific (outside of the two 30 minute dedicated exercise periods) to burn the goal calories.
On the weekend, I am apparently not.
I guess I just need to move around the house more and give up on the idea of "relaxing" on the weekend.
I "best get (my) mind right."
why do you have to burn the same number of calories on the weekend?1 -
TavistockToad wrote: »I have a Fitbit Blaze. Per Fitbit, I need to burn a certain amount of calories each day to meet my calorie burn goal. During the week, my two 30 minute exercise periods, and just living (NEAT) accomplish that goal. On the weekend, my two 90+ minute exercise periods, and just living (NEAT) fall short of that goal.
Since the Fitbit is measuring my heart rate, I figured that during the week, whatever I am doing is elevating it enough, even though I am not doing anything exercise specific (outside of the two 30 minute dedicated exercise periods) to burn the goal calories.
On the weekend, I am apparently not.
I guess I just need to move around the house more and give up on the idea of "relaxing" on the weekend.
I "best get (my) mind right."
why do you have to burn the same number of calories on the weekend?
This. I'd think getting your "mind right" would include being okay with resting. Some days I burn a *kitten* ton of calories and others I don't. Balance.4 -
Davidsdottir wrote: »TavistockToad wrote: »I have a Fitbit Blaze. Per Fitbit, I need to burn a certain amount of calories each day to meet my calorie burn goal. During the week, my two 30 minute exercise periods, and just living (NEAT) accomplish that goal. On the weekend, my two 90+ minute exercise periods, and just living (NEAT) fall short of that goal.
Since the Fitbit is measuring my heart rate, I figured that during the week, whatever I am doing is elevating it enough, even though I am not doing anything exercise specific (outside of the two 30 minute dedicated exercise periods) to burn the goal calories.
On the weekend, I am apparently not.
I guess I just need to move around the house more and give up on the idea of "relaxing" on the weekend.
I "best get (my) mind right."
why do you have to burn the same number of calories on the weekend?
This. I'd think getting your "mind right" would include being okay with resting. Some days I burn a *kitten* ton of calories and others I don't. Balance.
I never thought of it that way. I do have control and perfection issues so that will be hard to wrap my head around.3 -
You might be interested in this thread.
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
Disregard my previous reply. I decided to re-read that thread and got reminded of a few ideas I had forgotten.
I also got a chuckle because I too have gone from being proud of my efficiency in making the fewest trips to complete a task, to trying to figure out how to add steps (literally and figuratively) to the activities of daily living.
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Davidsdottir wrote: »TavistockToad wrote: »I have a Fitbit Blaze. Per Fitbit, I need to burn a certain amount of calories each day to meet my calorie burn goal. During the week, my two 30 minute exercise periods, and just living (NEAT) accomplish that goal. On the weekend, my two 90+ minute exercise periods, and just living (NEAT) fall short of that goal.
Since the Fitbit is measuring my heart rate, I figured that during the week, whatever I am doing is elevating it enough, even though I am not doing anything exercise specific (outside of the two 30 minute dedicated exercise periods) to burn the goal calories.
On the weekend, I am apparently not.
I guess I just need to move around the house more and give up on the idea of "relaxing" on the weekend.
I "best get (my) mind right."
why do you have to burn the same number of calories on the weekend?
This. I'd think getting your "mind right" would include being okay with resting. Some days I burn a *kitten* ton of calories and others I don't. Balance.
I never thought of it that way. I do have control and perfection issues so that will be hard to wrap my head around.
where did the 1500 calorie burn come from? that is a LOT of calories. i don't know your stats but that must be making your TDEE at least 3000? if you need that large a burn to balance out your calorie intake then its probably the food you need to address, not how to move more.2 -
You might be interested in this thread.
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
Disregard my previous reply. I decided to re-read that thread and got reminded of a few ideas I had forgotten.
I also got a chuckle because I too have gone from being proud of my efficiency in making the fewest trips to complete a task, to trying to figure out how to add steps (literally and figuratively) to the activities of daily living.
Give you self mental and physical days off from having to keep with up a certain TDEE. You put in hard work during the week being active and exercising but you need recovery and rest too.1 -
Davidsdottir wrote: »TavistockToad wrote: »I have a Fitbit Blaze. Per Fitbit, I need to burn a certain amount of calories each day to meet my calorie burn goal. During the week, my two 30 minute exercise periods, and just living (NEAT) accomplish that goal. On the weekend, my two 90+ minute exercise periods, and just living (NEAT) fall short of that goal.
Since the Fitbit is measuring my heart rate, I figured that during the week, whatever I am doing is elevating it enough, even though I am not doing anything exercise specific (outside of the two 30 minute dedicated exercise periods) to burn the goal calories.
On the weekend, I am apparently not.
I guess I just need to move around the house more and give up on the idea of "relaxing" on the weekend.
I "best get (my) mind right."
why do you have to burn the same number of calories on the weekend?
This. I'd think getting your "mind right" would include being okay with resting. Some days I burn a *kitten* ton of calories and others I don't. Balance.
I never thought of it that way. I do have control and perfection issues so that will be hard to wrap my head around.
Trust me, I totally get it. Learning to let go is hard.
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I think just on the web in general there should be a lot of ideas available. And cleaning is good too 0
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In your OP you said, "4. Saturday & Sunday, I already hike or run before the sun is up for 90+ minutes and go to the gym in the afternoon for 90+ minutes of cardio." So, TWO 90 min. sessions per weekend day? That's a lot already. I'd say it's plenty of activity. If you think you need more than that you're risking injury or burnout.2
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In your OP you said, "4. Saturday & Sunday, I already hike or run before the sun is up for 90+ minutes and go to the gym in the afternoon for 90+ minutes of cardio." So, TWO 90 min. sessions per weekend day? That's a lot already. I'd say it's plenty of activity. If you think you need more than that you're risking injury or burnout.
Yeah. I was starting to get really resentful (at how difficult it was to reach the Fitbit calorie burn goal on the weekend), until someone pointed out to me that it was a difference between lifestyle (during the week) and exercise sessions (the weekend). During the week, I am active for about 15 hours/day. I was trying to get the same results in around 8 hours/day of actually moving around, WHILE also finding time to spend relaxing/inactive PLUS get household and personal tasks completed.
That is why I wanted to change my weekend lifestyle to more closely match my weekday lifestyle, but the options aren't the same.0 -
When putting clean laundry away, put them away ONE at time, forcing you to walk back and forth. Clean your floors by hand.Here are the facts:
1. During the week I am in a very large square footage, open area, which I use to my advantage to meet my calorie burn, steps, activities, etc. goals.
2. On the weekend, I am in a much, much smaller square footage area, with the usual furnishings, known as my home.
3. I live in an area, that starting this month, will have temperatures at 100+ degrees F (could reach the 120s) that will only end sometime in October (hopefully!) While there are some people that can tolerate being outdoors when the temperature is 110 degrees F and 40% humidity, I am not one of them. Please, no go for an afternoon walk suggestions. Also, it rarely drops below 100 F at night. We have heat warnings on the trails for April-October.
4. Saturday & Sunday, I already hike or run before the sun is up for 90+ minutes and go to the gym in the afternoon for 90+ minutes of cardio. (If I increase my gym time, I want to add resistance training not more cardio.)
5. While household chores help, I need time to be at a desk and do bills, and other paperwork. Not much calorie burning going on there.
6. I get up 2 hours later on the weekend. (Everybody needs some down time, including me.)
7. When necessary, I will walk around malls or department stores to get those footsteps I need to meet my goals. I do worry about impulse buying and my budget though.
So, my lifestyle during the week means I have no problem staying active, but on the weekend I can't figure out how to up my NEAT. Pacing through my house gets the steps in eventually, but there isn't enough open space to get my heart rate up.
How do those of you that live in small houses/apartments, in areas where going outside often isn't an option, burn 1500+ calories without constantly exercising?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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You might be interested in this thread.
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p1
Was able to go without the Sunday trip to the gym (still hiked in the a.m. - I love hiking the trails and running at the gym, just not feeling like I am a hamster on a wheel) by just incorporating a couple of the items in this article. Felt like a big ol' slacker, but remembered the need for balance, and did some window shopping instead.
Yeah, I know I was still moving about, but it was without specific intent, other than to enjoy my free time.
Will see how it goes in the coming weeks.2
This discussion has been closed.
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