NEAT Improvement Strategies to Improve Weight Loss
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middlehaitch wrote: »Keep your glass of wine in the living room while your cooking dinner.
I do this all the time, though not intentionally. I'll just take the glass to the kitchen, get dinner started and come back to the living room, notice I left it, go get it and bring to living room, return to kitchen to taste/stir/add to dinner and notice I left the glass in the living room, return to get it and bring to kitchen until I finish whatever I'm doing then return to the living and realize I left it in the kitchen so return to fetch it. Repeat, repeat, repeat.
I guess being forgetful has it's advantages.10 -
I’ve been thinking about this thread today. I’m doing counter push-ups every time I heat up my coffee, and pacing/squatting/lunging while on conference calls, which is frictionless because I have a stand-up desk. My husband hasn’t said anything to me about it yet, but he’s throwing me some funny looks.
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I'll almost have to post this
http://standupmarathon.se/dk_da/map
...and ofc taking a walk in my breaks with to colleagues2 -
I love music, have it on all the time. I can't help but dance to it. Even when chopping veggies or boiling the kettle.
Pelvic floor squeezes whilst resting.
Use a back pack and add extra weight to my mid day walk. We go through a 2 litre of diet pepsi a day so I buy it first thing each lunch time and have it with me as I walk.
Stopped taking the car to the shops and just went when within walking distance from a work venue.
Hand wash the car, saves money and more movement.
Replaced my modern lawn mower with a good old fashioned push blade. With 3 large lawns this is great and again saves money.
We hardly use the dish washer. We wash and walk around whilst drying our dishes.
Most of these were found as we tried to impact our environmental damage but increasing NEAT has been an added benefit.
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One of my New Years resolutions last year was to always walk somewhere if the walk was 30 minutes or less and I've stuck to it most of the time (weather permitting). I really enjoy walking so will sometimes walk for an hour to get to somewhere if I feel like it and it saves money too.
A great app for people who live in big cities is CityMapper. It will show you all the different travel options you can use to get from one area of the city another and what they cost. If I'm going somewhere new I will always check it and see if there is an option to walk for part of the journey to get some exercise and save some money.6 -
I clean a lot more, and less efficiently. Fold some laundry, put it away in small amounts rather than bringing a whole basket of clean into the bedroom. Do some dishes, then back to the laundry room. Back to the kitchen to clean the stovetop, tidy up the living room, finish the laundry, start cleaning the bathroom, take the trash (bath and kitchen) out separately, etc.. probably only increases by burn by 100 calories a week (if that!) But that's over a pound a year.4
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Definitely for me, calorically- and financially-speaking!!
I work from home, and can hardly find time to get work and everything around the house done. So I don't think I can find extra time to do chores less efficiently, and I tend to not park too far out due to time and always being in a hurry. What I found works for me is to have a treadmill desk for working at home. I can be on it walking slowly for 8 hours if I want to. I usually only do 2 to 3 hours per day, but that gives me plenty of extra burned calories. I don't know if that exactly counts as NEAT, but it's definitely extra steps that I get that don't come from purposeful, higher intensity exercise.
When I do have to sit at a desk, I'll alternately lift my feet off the floor as if I'm walking while sitting, or I'll swing my knees together and back apart under my desk. It might look funny, but it is nice to move a bit while at the desk. In the past I've used a desk cycle, which is a little mini exercise bike that fits under your desk (just like it sounds!).3 -
Before I get to the point - more successful weight loss (Yay!) - please bear with me for a bit of background, so we're all on the same page.
Your daily calorie burn, or TDEE (Total Daily Energy Expenditure) is composed of your BMR (Basal Metabolic Rate, the amount you'd burn in a coma) + NEAT (Non-Exercise Activity Thermogenesis, your job and chores and such) + TEF (Thermic Effect of Food, calories burned processing food eaten) + EAT (Exercise Activity Thermogenesis, your separately- accounted intentional exercise).
For an average person, the biggies are BMR, NEAT, and EAT, usually (not always) in that order from biggest to smallest. We can't do much to change BMR intentionally in the short run, and most people here are already taking steps (heh) to increase EAT, as they can fit it in.
But how much are we all thinking about and effectively increasing NEAT? It can be an immediate improvement, and for some a surprisingly big one, allowing us to either lose faster, or eat more, depending on our personal healthy goals. (The only downside is that new NEAT calories are hard to estimate, but we'll see them reflected in our weight loss rate.)
Some of the successful MFP weight losers/maintainers here have increased TDEE by a reported hundreds of calories daily by increasing NEAT. A couple of common examples are parking further from the door at stores, and taking stairs more often instead of elevators.
What non-exercise strategies are you using to increase movement in your daily life, to burn more calories via NEAT? Share them below!
(I'll add mine in a reply)
Funny I just proposed a group for NEAT challenges.2 -
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 got one for Christmas a couple years back and can't use it because it lifts my legs up too high and my knees hit the underside of my desk. It's unfortunate because I thought it would be a great way to increase my NEAT.
I used to walk around to brush my teeth but then my daughter started it and I'm afraid of her falling with the toothbrush in her mouth that I stopped doing it as an example to her. Used to do squats after using the toilet which added up quickly. I've gotten lazy, so I need to start incorporating some of these ideas back into my days.2 -
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'm sorry, I missed your message before. I have the Desk Cycle, and I found it useful for a time when my situation allowed it. I did like the movement while working at my desk. It can depend on the height of your desk, and if you have an adjustable height chair. I've also found it useful when I injured my foot and couldn't run or walk for exercise. I was able to bike, so could still burn some calories using the Desk Cycle. My coworker also has one, and she uses it at night while watching TV.
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Do Kegels count?
I suck in my abs a lot when I’m sitting stil. Also I crochet frequently and continuously rock while doing it. On the day after a heavy hooking, my shoulders and neck are sore!!!
I also hook my foot in the handle of my sewing basket and do some lifts.
I never count this stuff but it adds up....at least a little, right?2 -
Good_Morning_Glory wrote: »Do Kegels count?
I suck in my abs a lot when I’m sitting stil. Also I crochet frequently and continuously rock while doing it. On the day after a heavy hooking, my shoulders and neck are sore!!!
I also hook my foot in the handle of my sewing basket and do some lifts.
I never count this stuff but it adds up....at least a little, right?
It absolutely adds up. Even 10 calories a day is a pound you don't gain over the course of a year. And the difference between fidgeters and nonfidgeters reportedly can be as much as in the low hundreds per day.
Even though these are calories we can't readily estimate, our body has to fuel them somehow.
Love that sewing basket one - very clever!
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I also have two kids, one 3 and the other 1. I find I am picking them up and carrying them around throughout the evenings which I think help with my NEAT.1
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bumpity-bump, h1
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I remember when I was younger someone saying
Why lie down when you can sit?
Why sit when you can stand?
Why stand when you can walk?
Why walk when you can run?
Kind of the same concept of increasing neat.
I’m a natural fidgeter. My legs are always moving when I’m sitting. I also twirl my hair absentmindedly.
I march in place when I’m waiting for something or playing around on my phone.
I’m always spot cleaning around my house.
I drive a big ol suburban so I always park as far away as possible to make parking easier.
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I live in NYC so I do a bit of walking, not as much as some.
But I also live in a SUPER small apartment. I come home and sit. I know when I lived in a house when I was younger I'd walk around a bit, step outside, go up and down the stairs. I'm completely sedentary now after 7:30.4 -
NEAT plays a big role in me being able to eat more at 5'1". I'm hoping when I reach my goal weight that I can maintain above 2000 calories. I spend a good part of the day on my feet taking care of my home and children. Preparing meals, cleaning, spontaneous dance parties, and other various tasks. I like to keep things tidy so that certainly helps. I have five children and a husband who wears uniforms so that adds up to a lot of laundry. On laundry day, I'm up and down stairs between three floors so I get lots of steps that day. I also live in a big 100 year old farmhouse where the only bathrooms are on the main floor, so I have to go across the house and between floors if I'm not downstairs. I don't spend much time watching TV and I'm always busy bouncing from one thing or another, but I like it that way!10
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DomesticKat wrote: »NEAT plays a big role in me being able to eat more at 5'1". I'm hoping when I reach my goal weight that I can maintain above 2000 calories. I spend a good part of the day on my feet taking care of my home and children. Preparing meals, cleaning, spontaneous dance parties, and other various tasks. I like to keep things tidy so that certainly helps. I have five children and a husband who wears uniforms so that adds up to a lot of laundry. On laundry day, I'm up and down stairs between three floors so I get lots of steps that day. I also live in a big 100 year old farmhouse where the only bathrooms are on the main floor, so I have to go across the house and between floors if I'm not downstairs. I don't spend much time watching TV and I'm always busy bouncing from one thing or another, but I like it that way!
Dang. I need a nap after reading that. 9 -
I have lower back problems that make it stiff or even painful to stand in one place for more than a few seconds, so I naturally pace quite a lot. It's become so much of a habit now I don't even think about it. Frankly, I prefer not to have the back issues and be able to stand in line, but it does have the side effect of increasing my NEAT out of necessity.4
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Dang. I need a nap after reading that.
Oh I'm tired It's just the way I've always been though. In a way it's kind of depressing because I think about how much I can eat now and lose, and now I know how much I had to be eating in the past in order to get to over 200 pounds despite all the added activity.
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My job is super sedentary so I use one of those under desk epiltical machines and probably pedal on that for three to four hours every weekday. I like it because I can easily do it while focusing on other things.
I’m the opposite of a fidgeter in public and instead practice “statue” moves where I purposely engage a set of muscles while remaining still (mostly core or glute) for as long as possible. For example, I’ll sit in a meeting with both feet/legs off the floor by an inch or so using my lower core to keep them up for several minutes at a time. Or I’ll practice engaging my posterior chain (like at the top of a deadlift) while I am standing in line. As a bonus, it also gives me impeccable posture and makes me extra aware of my muscle engagement when I am actually working out.11 -
Rocking recliner/rocking chair. Heh, I'm rocking those extra calories! ::ducks:: (Sorry, couldn't help it!)5
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...
Some of the successful MFP weight losers/maintainers here have increased TDEE by a reported hundreds of calories daily by increasing NEAT. A couple of common examples are parking further from the door at stores, and taking stairs more often instead of elevators.
What non-exercise strategies are you using to increase movement in your daily life, to burn more calories via NEAT? Share them below!
(I'll add mine in a reply)
@WinoGelato I always think of you but never remember the details - I know you increased your steps considerably and can eat a good amount of calories despite being 5'2" or 5'3".1 -
kshama2001 wrote: »...
Some of the successful MFP weight losers/maintainers here have increased TDEE by a reported hundreds of calories daily by increasing NEAT. A couple of common examples are parking further from the door at stores, and taking stairs more often instead of elevators.
What non-exercise strategies are you using to increase movement in your daily life, to burn more calories via NEAT? Share them below!
(I'll add mine in a reply)
@WinoGelato I always think of you but never remember the details - I know you increased your steps considerably and can eat a good amount of calories despite being 5'2" or 5'3".
Thanks! Yes when I started I was pretty Sedentary, Office job and occasionally a 30 minutes walk if the weather was nice and I felt like exercising. After finding MFP and figuring out that by increasing activity I could eat more, I started making those evening walks more regular and then getting up in the morning and then walking on breaks at work, parking in the back of the lot at work and the grocery store, taking the long way around, etc. now I average 12-15 K steps a day at 5’2 and 118 lbs my maintenance cals are about 2100-2200. I’m a huge believer in increasing NEAT through small but meaningful improvements. I also do some circuit training a few days a week.25 -
My job is super sedentary so I use one of those under desk epiltical machines and probably pedal on that for three to four hours every weekday. I like it because I can easily do it while focusing on other things.
I’m the opposite of a fidgeter in public and instead practice “statue” moves where I purposely engage a set of muscles while remaining still (mostly core or glute) for as long as possible. For example, I’ll sit in a meeting with both feet/legs off the floor by an inch or so using my lower core to keep them up for several minutes at a time. Or I’ll practice engaging my posterior chain (like at the top of a deadlift) while I am standing in line. As a bonus, it also gives me impeccable posture and makes me extra aware of my muscle engagement when I am actually working out.
Which brand of those under desk ellipticals do you have? I want one that doesn't bang knees....
I've read that the standing desks burn one more calorie per minute than sitting. So 480 more calories per day (assuming no other activity, i.e. sitting person never gets up lol).
I can't see myself standing and working though. The under desk elliptical might be good though...
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WinoGelato wrote: »kshama2001 wrote: »...
Some of the successful MFP weight losers/maintainers here have increased TDEE by a reported hundreds of calories daily by increasing NEAT. A couple of common examples are parking further from the door at stores, and taking stairs more often instead of elevators.
What non-exercise strategies are you using to increase movement in your daily life, to burn more calories via NEAT? Share them below!
(I'll add mine in a reply)
@WinoGelato I always think of you but never remember the details - I know you increased your steps considerably and can eat a good amount of calories despite being 5'2" or 5'3".
Thanks! Yes when I started I was pretty Sedentary, Office job and occasionally a 30 minutes walk if the weather was nice and I felt like exercising. After finding MFP and figuring out that by increasing activity I could eat more, I started making those evening walks more regular and then getting up in the morning and then walking on breaks at work, parking in the back of the lot at work and the grocery store, taking the long way around, etc. now I average 12-15 K steps a day at 5’2 and 118 lbs my maintenance cals are about 2100-2200. I’m a huge believer in increasing NEAT through small but meaningful improvements. I also do some circuit training a few days a week.
I was up early enough to garden this AM but went back to bed and read instead. And now it is raining, and will be all day
I'm going to try to use you to motivate myself to do before work gardening.2 -
I am so sedentary it’s ridiculous. My office building is small. It’s only a few steps from my car to the door, my office is literally right around the corner, and it’s really close to both the bathroom and the kitchen lol. I am a foot shaker does that count? Haha. I have always tried to repress that because my mom is a foot wiggler and it annoyed the crap out of me growing up. She would even like, kick me all the time underneath the table from wiggling her foot so much.2
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I am so sedentary it’s ridiculous. My office building is small. It’s only a few steps from my car to the door, my office is literally right around the corner, and it’s really close to both the bathroom and the kitchen lol. I am a foot shaker does that count? Haha. I have always tried to repress that because my mom is a foot wiggler and it annoyed the crap out of me growing up. She would even like, kick me all the time underneath the table from wiggling her foot so much.
I hear you on the eccentricity and possible audience annoyance factors of true fidgeting (foot wiggling, toe-tapping, pen-clicking, . . . .). It definitely counts, though, and adds up. 3 -
I love NEAT!
I wear a step counter to track at least that portion of my NEAT.
I take the stairs more now, especially at work (3rd floor).
Walk my son to school rather than driving - often I carry my toddler on my back in a carrier to do so.
Go outdoors to play with the kids after supper.
Pick away at household chores rather than sitting for hours on end
Park further away
And even simpler, smaller things like I continuously shift my weight from foot to foot if I have to stand around for a long while.2
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