So what are some simple strategies you can use to boost your NEAT calories? Nothing earth shattering, but small changes can have a big impact.
1) Take stairs not elevators.
By simply doing this you burn extra calories without even doing an official workout.
2) Stand up (or even pace) if you don’t have to sit.
If you sit at a desk most of the day, try using an alarm and stand or pace for ten minutes of every hour. Get a headset and pace whenever you are on the phone.
3) Walk around the office.
Granted, this isn’t always possible for everyone but if it is, stretch your legs every hour and walk around the office.
4) Push a lawnmower, don’t sit on one.
Rake leaves with a rake, don’t blow them with a leaf blower. Shovel your own snow (with a shovel, not a snowblower).
5) Cut back on TV watching.
Or watch it while walking in place. Or do exercises during commercials, like jump rope, push ups, kettlebell swings, mountain climbers, bodyweight squats or more.
6) Walk more and drive less.
You could also ride your bike, the point is anywhere within “walking distance” you should walk instead of drive.
7) Fitness Tracker
Have you noticed nowadays, mainly thanks to FitBit that people are obsessed with their daily steps?
A study published in the Medicine and Science in Sports and Exercise found that Amish men walked an average of 18,425 steps per day. At the time, the obesity rate among the Amish was about four percent while it was thirty percent among all Americans. Interestingly, the average steps per day for the average American was about five thousand.
That equates to roughly an extra four hundred to six hundred calories burned per day.
8) Final Thoughts
Get those steps! Walking has its benefits. Don’t just consider your workout sessions when it comes to losing weight. Also consider your overall lifestyle and look for ways to increase your NEAT calories on a daily basis.
If you can do that, it will go a long way, not just in terms of dropping pounds of fat, but to keeping those pounds off for good!