I don’t know about you, but since the weather has gotten colder I find myself barely moving throughout the day. If I had an activity tracker, I doubt I would even get 5,000 steps – even with my hour workout every morning. Therefore, I was inspired to create a checklist to remind us of simple ways we can increase calorie expenditure through NEAT: non-exercise activity thermogenesis.
In simpler terms, this is the amount of calories we burn outside of exercise as well as outside the calories we burn at rest, from breathing and digestion. So, it’s essentially all the other movement we do throughout the day: like standing or sitting.
Say, for example, you did jumping jacks while cooking dinner with a total 50 calories burned. If you do this for 7 days in a row, that’s 350 calories. Per month, that’s 1,400 calories.
The difference seems so small when you look at it that way – but what if you were more intentional in your movement throughout the entire day where it added up to 200-300 extra calories per day? Now, that could be a game-changer – especially if it’s realistic to do.
I tried to make this checklist “realistic” and even attempted it myself. And you know what? I noticed a big improvement in my mental health by just being a little more mindful about making small changes throughout the day to increase overall calorie expenditure.
NEAT Versus EAT
Physical activity is one of three main components that make up our total energy expenditure. This is then broken down into two categories: exercise-related activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT). The amount of calories we burn for these two categories varies widely depending on physical activity level.
Interestingly enough, the calories we burn from NEAT is typically much higher and more substantial when compared to EAT. Most studies find that most people not meeting the recommended physical activity guidelines.
NEAT corresponds to all the energy expended with occupation, leisure time activity, sitting, standing, stair climbing, ambulation, toe-tapping, shoveling snow, playing the guitar, dancing, singing, cleaning, and so on.
NEAT has the potential to have a significant impact in regards to the total amount of calories we burn each day. In fact, it can account for up to 50% of total energy expenditure for those who live more active lives! And of course, most data shows that our activity level is twice as high in the summer as compared to the winter months – which is exactly why I am writing this post.
Easy Ways to Increase NEAT
- Fidget while sitting: tap your feet or move your legs.
- Put your phone on speaker and stretch or move your arms around while having a phone conversation.
- Chew gum.
- Set a timer on your phone when you’ve been sitting for a certain period of time and take a short walk around your house.
- Stand up when doing chores: folding laundry or helping kids with homework.
- Pace around the house when talking on the phone.
- Dance breaks: turn a song on randomly in the day with or without your kids.
- Take the stairs more often.
- Go shopping at a store instead of online.
- Add steps to errands: take a lap around the grocery store before shopping.
- March in place or stretch while watching TV.
- Play with your kids more.
- Clean AND workout at the same time. I have a schedule you can follow as well. Even just vacuuming or mopping your floors can burn some extra calories.
How Many Can You Check Off in One Day?
I’ve created a motivating checklist for us moms especially for the winter – how many can you check off in one day? We all need that reminder sometimes. Scroll down to download a copy to print off! I like to keep it in a place I know I will be looking.
By trying this challenge, you could potentially burn an extra 200 calories per day! This will depend on a number of factors but that’s 1,400 calories per week, 5,600 calories per month and potentially a weight loss of a pound per month just by adding in these simple movements.
To create your own checklist, think about activities you do on a daily basis and how you can incorporate movement into them. If you work from home and are on the phone a lot, pace around the house while doing it. If you have your kids’ activities at night, think about standing to watch them do sporting events or pacing. Take a walk around the field.
Increase Calorie Expenditure Challenge
I know it’s not rocket science – but the more we think about how we can increase our energy expenditure through NEAT, the more likely we are to actually put it into practice!
Download the Checklist
Just click on the button below and save this checklist to your phone or print it off for a daily reminder to increase NEAT!
Other Ways to Increase Overall Calorie Expenditure
So, the other two components of total energy expenditure are resting metabolic rate and the thermic effect of food. After consuming food, we experience a temporary increase in metabolic rate. This is known as the thermic effect of food which is defined as the number of calories burned while your body is digesting and processing food. Out of all the macronutrients, protein leads to the highest increase in metabolic rate.
Protein also takes the longest to digest which results in more calories burned. Therefore, consuming a higher protein diet can burn more calories just by digestion. Check out all my resources below to help you with this.
I also feel like wearing an activity monitor or using your smartphone apps can be really motivating to tell how active you have been on a given day. Personally, I am not sure I want one because I don’t think I will make much of an effort to increase my steps in the winter. The checklist, though? That I can do!