From A Bunch of NEAT to Not A Lot of NEAT

jessicalys
jessicalys Posts: 27 Member
edited December 20 in Fitness and Exercise
Good morning!

I just started a new job yesterday (yay!) that is office-based. I am in love with this job already. It is going to have such a positive impact on my life both financially and for my mental health.

So why do I need advice?? Well, the job I worked at for the last 2.5 years was physical. I would average 15,000-20,000 steps during an 8 hour shift, and would lift anywhere from 20-50lbs consistently. Let's just say I racked up a lot of NEAT (Non-Exercise Activity Thermodynamic) points. This has helped my recent weight loss immensely. I've lost 50lbs in 4.5 months, my body composition is changing rapidly.

I still weight lift four times per week as I am training for a Powerlifting comp next year. Right now I am averaging one to two days of steady state cardio. My plan is to increase that to four days per week.

What else can I do to keep my activity levels up during the day?? I plan on parking far back in the parking lot, taking the stairs, getting up to walk frequently....any other thoughts??

SW- 280
CW- 194
GW- 150

Replies

  • jnomadica
    jnomadica Posts: 280 Member
    I try to be as inefficient as possible in my daily activities. So, for example, rather than bringing upstairs everything I need, I take multiple trips. I pace when I chat on the phone. I keep a lot of food and drinks in our pantry in the basement so I’m forced to take multiple trips up and down those stairs. These little things have really added up!
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    Standing upright/using a standing desk if possible. Those measly 1 or 2 extra kcals burnt per minute do add up significantly over the course of the day
  • GaryRuns
    GaryRuns Posts: 508 Member
    edited March 2019
    Drink lots of water. Not only is it healthy to do so, within reason, but you'll need frequent bathroom trips. If you work in a large building don't go to the nearest bathroom, instead make a trip upstairs or to a farther one.

    Get a timer app that reminds you to get up and move once an hour. There are apps you can run on your phone or your computer to remind you to do this. I think some smart watches also have an option for this.

    Even with this, and the other suggestions, you're just not going to be able to totally make up for going from an active job to a sedentary job unless you add some extra exercise or reduce the calories you're taking in.

    Welcome to the office life!
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    I walk on my morning, lunch, and afternoon breaks (boss doesn't mind if I eat at my desk). That nets me 10,000 to 12,000 steps per day.

    I work on the fourth floor, so I take the stairs instead of the elevator.

    When I'm really wanting to get more movement in, I'll use the bathroom on the 1st floor and drink lots of water.
  • lkpducky
    lkpducky Posts: 17,784 Member
    In addition to the above, I did a few extra sets of stair climbing in addition to just the climb to my office floor.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    jessicalys wrote: »
    Good morning!

    I just started a new job yesterday (yay!) that is office-based. I am in love with this job already. It is going to have such a positive impact on my life both financially and for my mental health.

    So why do I need advice?? Well, the job I worked at for the last 2.5 years was physical. I would average 15,000-20,000 steps during an 8 hour shift, and would lift anywhere from 20-50lbs consistently. Let's just say I racked up a lot of NEAT (Non-Exercise Activity Thermodynamic) points. This has helped my recent weight loss immensely. I've lost 50lbs in 4.5 months, my body composition is changing rapidly.

    I still weight lift four times per week as I am training for a Powerlifting comp next year. Right now I am averaging one to two days of steady state cardio. My plan is to increase that to four days per week.

    What else can I do to keep my activity levels up during the day?? I plan on parking far back in the parking lot, taking the stairs, getting up to walk frequently....any other thoughts??

    SW- 280
    CW- 194
    GW- 150

    That's pretty much what I do. I try to make sure I get up every hour to walk around a bit. I work on the 3rd floor of my building and usually use the restroom facilities and the break room on the first floor

    A standing desk can also be helpful...just make sure you're not standing all day, it's just as bad as sitting all day.
  • julesdechaine
    julesdechaine Posts: 138 Member
    I sit at a desk all day too and it is really hard - I use the stairs, drink at least 1/2g of water so I have a lot of bathroom breaks, but to get to the bathroom, I walk all the way around the building first. Like the above poster, I am inefficient too, and take a lot of trips to and from the kitchen during lunch/snack time.
  • Cassandraw3
    Cassandraw3 Posts: 1,214 Member
    Keto_Vampire wrote: »
    Standing upright/using a standing desk if possible. Those measly 1 or 2 extra kcals burnt per minute do add up significantly over the course of the day

    I second this. I have a varidesk and try to make sure I stand at least a couple hours a day. I find I fidget/move around more while standing too.
  • kali31337
    kali31337 Posts: 1,048 Member
    Cassandraw3 wrote: »
    Keto_Vampire wrote: »
    Standing upright/using a standing desk if possible. Those measly 1 or 2 extra kcals burnt per minute do add up significantly over the course of the day

    I second this. I have a varidesk and try to make sure I stand at least a couple hours a day. I find I fidget/move around more while standing too.

    I echo this as well. I'm actually using my standing desk as we speak and find that I walk around my cube more and definitely get more steps in by using it. My fitbit reminds me to move every hour and I'll take a lap around the floor or take the steps to the 5th floor (i'm on the 3rd). I also require myself to get 3,000 steps before I even sit at my desk every morning so it makes getting those 11,000 much easier.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    People already have the advice part covered. Good luck in your new job! :smile:
  • lorrpb
    lorrpb Posts: 11,463 Member
    When you decreased activity calories out, you also need to decrease calories in. Reset your MFP activity level to sedentary and adjust your intake by at least 100 per day.
  • AnnPT77
    AnnPT77 Posts: 34,644 Member
    There's a thread about that here:

    https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss

    . . . and that one cross-links to at least one other similar thread IIRC.
  • Godinfitness
    Godinfitness Posts: 16 Member
    I have a standing desk at work, I set a timer and go for walks around the office at least 2x a day curling each floor and taking the stairs (we have 6 floors) and whenever I can I go in to work in my Gym clothes (early) and get in an early morning workout to start the day.
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