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.
A simple way to burn more calories every day is to take the stairs instead of the elevator. Walking up a flight of stairs can give you a great workout and help you to tone your legs. If you live in a multi-story building, try taking the stairs every time you go up or down. You’ll be surprised at how quickly those extra steps add up!
Just by walking up a flight of stairs, you can instantly tone your legs and raise your heart rate. If you take the stairs instead of the elevator every day, you can see significant results in your fitness level over time. It’s a great way to get in some extra exercise without having to put in a lot of extra effort.
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. Sitting down for long periods of time can actually slow down your metabolism and make it harder for your body to burn calories.
So if you want to boost your calorie-burning potential, make sure to stand up or pace around whenever possible. This will not only help you burn more calories, but it will also help keep your metabolism going strong.
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. Walking around the office is a great way to burn more calories every day. It gets your heart rate up and makes you more alert. Walking also helps to improve your circulation and increase your energy levels. If you can, try to walk for at least 10 minutes every hour.
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). This will get your heart rate up and help you to burn more calories. You can also take the stairs instead of the elevator, and park further away from your destination so that you have to walk further. By making small changes like these, you can easily burn more calories every day.
5) Walk On Treadmill While Watching TV.
Walking on a treadmill while watching TV is a great way to burn more calories every day. Walking at a moderate pace for 30 minutes can burn up to 150 calories. If you walk for longer periods of time or at a faster pace, you can burn even more calories. Walking on a treadmill is also a great way to get some exercise while still being able to watch your favorite TV show or movie.
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. One simple way to burn more calories every day is to walk more and drive less. Walking is a great form of exercise that doesn’t require any special equipment or membership fees. And it’s something you can do almost anywhere, anytime. So if you can, walk to the store instead of driving, or take a stroll around the block during your lunch break. Every little bit counts!
7) Fitness Tracker
Have you noticed nowadays, mainly thanks to FitBit & Apple Watch 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!