NEAT Improvement Strategies to Improve Weight Loss
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1.) Since my father died, I talk to my mom by phone every night for about an hour. I love my mom, but I'm really not a phone person, so I used to do chores while we chatted--unloading the dishwasher, folding laundry, etc. Now I walk a circuit in my house the whole time and save the chores for when I'm not on the phone. It makes me less distracted during the conversation while giving me extra steps daily. Then later I get the NEAT from the chores as well.
2.) I've started filling my bird feeders only halfway so I have to go around and refill them more often. This also saves money on food since the squirrels don't get as much as they used to.
3.) One of my hobbies is spinning wool for yarn that I later knit. There are lots of different tools you can use to spin. Before MFP I would spin mostly sitting down on the couch with either a supported spindle in my lap or an electric spinning wheel. It was relaxing, but about as low energy as possible. However, after losing weight and getting more fit, I found myself too restless to spin or knit anymore. That made me sad until I figured out how to incorporate more movement into the hobby. Now I use a drop spindle standing up and walking around my living room. Or, I use a manual treadle wheel that is powered with foot pedals. I still use my sedentary tools when I'm tired from the gym, but now I have more active ways to enjoy my favorite hobbies.5 -
BrightEyedAgain wrote: »1.) Since my father died, I talk to my mom by phone every night for about an hour. I love my mom, but I'm really not a phone person, so I used to do chores while we chatted--unloading the dishwasher, folding laundry, etc. Now I walk a circuit in my house the whole time and save the chores for when I'm not on the phone. It makes me less distracted during the conversation while giving me extra steps daily. Then later I get the NEAT from the chores as well.
2.) I've started filling my bird feeders only halfway so I have to go around and refill them more often. This also saves money on food since the squirrels don't get as much as they used to.
3.) One of my hobbies is spinning wool for yarn that I later knit. There are lots of different tools you can use to spin. Before MFP I would spin mostly sitting down on the couch with either a supported spindle in my lap or an electric spinning wheel. It was relaxing, but about as low energy as possible. However, after losing weight and getting more fit, I found myself too restless to spin or knit anymore. That made me sad until I figured out how to incorporate more movement into the hobby. Now I use a drop spindle standing up and walking around my living room. Or, I use a manual treadle wheel that is powered with foot pedals. I still use my sedentary tools when I'm tired from the gym, but now I have more active ways to enjoy my favorite hobbies.
Those are some really creative ones!
As a fellow crafter (though different crafts) I particularly like the conversion to more manual tools. I wish I still had a good treadle sewing machine. I have a really old one, but it's not very competent; the one I learned to sew on wore out long ago. There's something satisfying about treadling a sewing machine, and I found it more finely controllable as to stitching speed as compared with any electric model I've used.
About the only thing I've got along similar lines is doing banjo practice standing up rather than sitting down. I do some visual journaling & mixed media stuff standing at a high worktable sometimes, and of course things like cutting out fabrics for clothes is standing; but my other main current crafts are small-scale and close-up, harder to do standing (beadwork and other jewelry making is the main one - a few tasks are standing, but most require an ultra-steady hand and a magnifying light).
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sargemarcori wrote: »probably been said before, but this awesome thread needs a bump, so...
My Fitbit tells me to get up every hour, if I haven't already gotten 250 steps.
My Apple Watch also tells me to get up if I haven’t walked in an hour.
I have mine set to the minimum, six times a day, because reasons.
But I do appreciate the nudge it gives me, for sure.BrightEyedAgain wrote: »(snip) Now I use a drop spindle standing up and walking around my living room.
I miss being able to walk around with my drop spindle. I didn’t even know how to knit or anything when I first taught myself to use one. I just wanted to look cool at SCA events, walking around in my 10 gore linen dress.
And I definitely did look cool. 😇
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BrightEyedAgain wrote: »1.) Since my father died, I talk to my mom by phone every night for about an hour. I love my mom, but I'm really not a phone person, so I used to do chores while we chatted--unloading the dishwasher, folding laundry, etc. Now I walk a circuit in my house the whole time and save the chores for when I'm not on the phone. It makes me less distracted during the conversation while giving me extra steps daily. Then later I get the NEAT from the chores as well.
2.) I've started filling my bird feeders only halfway so I have to go around and refill them more often. This also saves money on food since the squirrels don't get as much as they used to.
3.) One of my hobbies is spinning wool for yarn that I later knit. There are lots of different tools you can use to spin. Before MFP I would spin mostly sitting down on the couch with either a supported spindle in my lap or an electric spinning wheel. It was relaxing, but about as low energy as possible. However, after losing weight and getting more fit, I found myself too restless to spin or knit anymore. That made me sad until I figured out how to incorporate more movement into the hobby. Now I use a drop spindle standing up and walking around my living room. Or, I use a manual treadle wheel that is powered with foot pedals. I still use my sedentary tools when I'm tired from the gym, but now I have more active ways to enjoy my favorite hobbies.
Speaking of squirrels, are you aware of the slinky solution?
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Most of the time I'm walking up and down the hallway when I'm on MFP or FitBit.
I generally don't allow myself to sit when reading the forums on MFP or flipping tiles for bingo challenges on FitBit.
When I'm watching Netflix or Disney+ during the day, I usually watch on my phone while walking up and day the hallway.
I work only 3 days a week hence the rest of the time I do fun stuff lol.2 -
@kshama2001 That's hilarious!! I haven't seen that one. I do have supposedly "squirrelproof" feeders, but I've about decided there's no such thing. That's ok. I can deal with them eating some food as long as they can't empty the thing. It's the raccoons I despise! Those suckers will dump all the feeders in one night if they can!!
@AnnPT77 I love the idea of standing up for banjo practice. My only instrument is the piano, and I definitely don't have the Jerry Lee Lewis skillset to do it standing. I make enough mistakes seated, LOL. As for the sewing, I've heard that treadle machines are getting popular again, so you might look around. That would be such a cool thing to own. I'm really glad I didn't sell my spinning wheels back when they were gathering dust. As an aside...I started doing lateral leg lifts today after reading your coffee grinder habit. I don't grind beans, but I can do them while my Keurig works!! I was thinking I should do a different set of exercises each time I get a cup of coffee. Shoot, I could end up with a whole daily circuit doing that!!4 -
This needs to be seen! (so I can read back for NEAT action advice) So .... Bumpity Bump Bump again.1
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I've never spun any way but on a drop spindle. And yes, I too learned to have something to do that looked cool at SCA events.
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kshama2001 wrote: »BrightEyedAgain wrote: »1.) Since my father died, I talk to my mom by phone every night for about an hour. I love my mom, but I'm really not a phone person, so I used to do chores while we chatted--unloading the dishwasher, folding laundry, etc. Now I walk a circuit in my house the whole time and save the chores for when I'm not on the phone. It makes me less distracted during the conversation while giving me extra steps daily. Then later I get the NEAT from the chores as well.
2.) I've started filling my bird feeders only halfway so I have to go around and refill them more often. This also saves money on food since the squirrels don't get as much as they used to.
3.) One of my hobbies is spinning wool for yarn that I later knit. There are lots of different tools you can use to spin. Before MFP I would spin mostly sitting down on the couch with either a supported spindle in my lap or an electric spinning wheel. It was relaxing, but about as low energy as possible. However, after losing weight and getting more fit, I found myself too restless to spin or knit anymore. That made me sad until I figured out how to incorporate more movement into the hobby. Now I use a drop spindle standing up and walking around my living room. Or, I use a manual treadle wheel that is powered with foot pedals. I still use my sedentary tools when I'm tired from the gym, but now I have more active ways to enjoy my favorite hobbies.
Speaking of squirrels, are you aware of the slinky solution?
Ha. I thought, "What a good idea!" then, "Wait. It's a squirrel." Sure enough...
https://www.youtube.com/watch?v=HeA6LbGJUgU
...and this from that smart NASA scientist-guy Mark Rober. Technically it's even on-topic. This would take a lot of energy to build. #CovidMindGameProjects.
https://www.youtube.com/watch?v=hFZFjoX2cGg
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Thanks All!
I never miss an opportunity to DANCE when my favorite songs come on radio!4 -
google bus stop exercises ... and if you don't find yourself in transit or waiting in lines so often, apply them to geting through tv commercials; when you check the washing machine or drier and there is still a bit of time to go; waiting for the microwave to ping or the kettle to boil etc.2
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When I have a stack of papers to scan, I don't just sit and scan. I put a paper on the scanner, hit the "start" button, then walk to the kitchen and back. I do this for each sheet of paper. It's way too easy to sit at the computer for hours on end, so this is a good way for me to get a tiny bit more activity, a few more steps.
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I was about to drill a bunch of holes in a fresh oak log to insert some dowels that have been inoculated with shiitake spawn. A NEAT way to do it would be to leave the electric drill alone and go get the hand-powered drill out of my raft repair kit and use that.
I probably won't actually do that, but I thought about it. Too many holes in too dense wood and they need to be nice and neat holes. Maybe I'll do a few though.
Mostly just thought this little chat could use a bump.7 -
I do love my 55 inch smart t.v. I bought for my bedroom. After a week of being mesmerized by its glory. I saw it for what it is.. a giant piece of cheesecake. So, I've given up most of my t.v. watching and limited watching to an hour at nighttime ... So, during the bulk of my day; the only choice is to do other things and move.
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Bump2
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I went out to buy a few things for my upcoming raft trip at a discount store and return an item I bought a few weeks ago. There's a grocery store a couple blocks away that I wanted to stop in. Rather than driving the two blocks, I just walked there and back. Easy peasy.5
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I drink a lot of liquids so I need the toilet a LOT! I spent a day at home the other week and my Fitbit said that I had done 5000 steps - my flat is tiny 😂
I recommend trips to the toilet all day long!7 -
I don't know why it took me so long to realize it, but I've figured out that I can do a standing hamstring kick variation (bent knee to create some quad stretch) while washing dishes.
I find it helpful to use some routine activity as a trigger/cue to do something like this - more likely to happen.
I like finding mini-exercises I can do while doing something else (no extra time) that help with some general physical improvement goal, even if in a tiny way. My quads are tight and too dominant, so this seems like an example of that.
Other parts of current habits, now well established:
* Low squat holds while waiting for the microwave - I'm trying to get the flexibility to do that "sitting squat" thing that is common in less chair-oriented places; my weak points are ankle flexibility, hip mobility, and (kind of weirdly to me) tight low back in the sacrum region.
* Side leg raises while running my hand-held coffee grinder. I need to pulse the button, so I count that and count the leg raises. Helps with balance, and grip strength (holding the grinder in just one hand besides the leg/hip muscles. I usually have to move the grinder around in the air now to create some extra balance challenge.
Yup, in total probably burns about 6 extra calories per century, but more movement is a good habit, and I do see gradual improvements in the physical capabilities being worked on, over time.
Also bumping the thread. 6 -
Thanks for this thread.
If I find I can't move around much (e.g stuck in a never-ending meeting), I engage my core and pelvic floor muscles. I also try to work on my posture when I am sitting for long periods of time.4 -
Whenever I use the microwave, I do counter push ups until whatever I'm warming up is done.
I tried doing triceps dips, but ouch!7 -
My ways I increase neat.
While putting away laundry, I set it all on my bed and put away one article at a time. So putting away 30 pieces means starting and stopping 30 times.
Park further away from stores.
I constantly walk around cleaning gym and at home.
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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I brought a dog. Has added 16k steps a day and a shed load of money in vet bills. However, probably cheaper than a personal trainer and keeps me much more accountable to get out walking for 2 hours a day.7
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refactored wrote: »Thanks for this thread.
If I find I can't move around much (e.g stuck in a never-ending meeting), I engage my core and pelvic floor muscles. I also try to work on my posture when I am sitting for long periods of time.
I do leg lifts under the table. As long as it's big enough that I'm not kicking the person across from me.
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I brought a dog. Has added 16k steps a day and a shed load of money in vet bills. However, probably cheaper than a personal trainer and keeps me much more accountable to get out walking for 2 hours a day.
IME the best way to force yourself into a daily habit of a good walk is to buy a dog.
Its too cold, too tired, dont feel like it today - excuses that might work on yourself but dont cut it with your dog.
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I live in a condo on the sixth floor. I 'force' myself to use the stairs every time, except if I have a lot of heavy/multiple bags. However, when I have just a couple of bags I will use them like weights as I walk up the stairs.
If I have recycling or compost stuff I will walk every floor (using the stairs) to get to the basement.
Stairs are great especially when it's freezing out and don't want to venture outside and/or the gym.5 -
On zoom calls where I can get away with it, I shut off my camera, stand up, and do Tai chi. Oh, and now I have PT exercises for my wrist that I am doing during meetings as well.2
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@kshama2001
You'll do everyone a favor if you leave the camera on and people realize that they all want to end the meeting SOONER rather than later.10 -
While I'm waiting for something to heat in the microwave, I walk from the kitchen to my bedroom and back. Doing this twice gives me nearly 100 steps.
There are days during the winter when I'll just walk back and forth and around in my house, and end up with 5K steps. Every little bit helps.3 -
I'm deliberately inefficient at the grocery. I walk as many aisles as possible to get the things on my list. I also try to use hand baskets instead of carts. If I have time, I'll even check out twice and walk to the var twice: once with nonperishables, once with perishables. This may not be practical for busy people, but I'm retired. I find that making a game out of the grocery run also helps me make better purchases because my focus is more on fitness than eating.2
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I mean probably the most expensive way of doing by buy/adopt a dog. I do over 16k steps a day, everyday.
I mean he cost me a fortune in food and vets so is it really worth the 300kcal burn3
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