{"id":89421,"date":"2025-02-03T19:13:21","date_gmt":"2025-02-03T18:13:21","guid":{"rendered":"https:\/\/runlovers.it\/?p=89421"},"modified":"2025-02-03T02:10:10","modified_gmt":"2025-02-03T01:10:10","slug":"neat-how-to-burn-calories-without-working-out","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/neat-how-to-burn-calories-without-working-out\/","title":{"rendered":"NEAT: how to burn calories without working out"},"content":{"rendered":"<hr \/>\n<ul class=\"td-arrow-list\">\n<li><strong>NEAT is the energy consumed by unstructured movements, such as walking, climbing stairs, or gesturing.<\/strong><\/li>\n<li><strong>It can range from 10% to 40% of daily caloric expenditure, often more than the workouts themselves.<\/strong><\/li>\n<li><strong>Increasing it is easy: the more you walk, the more you move and the less you depend on automation.<\/strong><\/li>\n<\/ul>\n<hr \/>\n<p class=\"p3\">\n<p class=\"p1\"><span class=\"dropcap dropcap3\">W<\/span>e often say we need to rethink our relationship with training. It shouldn\u2019t be something we squeeze in when we have extra time or treat like a duty (because it\u2019s not). Instead, it should be a non-negotiable part of our schedule\u2014just like a meeting or a dinner.<\/p>\n<p class=\"p1\">But that\u2019s just the first step. The ultimate goal is for training to become so ingrained in your daily life that you don\u2019t even need to plan for it\u2014like eating or sleeping. You just do it because it feels natural. This is the sweet spot, where movement is no longer an obligation but an enjoyable part of life.<\/p>\n<p class=\"p1\">Of course, getting there takes time. The best way? Start by incorporating small movement-based habits into your routine\u2014things that don\u2019t feel like workouts but still keep you active. Because here\u2019s what\u2019s often overlooked: movement isn\u2019t just what happens during a workout. There\u2019s another key player in your daily energy expenditure\u2014<b>NEAT (Non-Exercise Activity Thermogenesis).<\/b><b><\/b><\/p>\n<h3 class=\"p3\">What is NEAT?<b><\/b><\/h3>\n<p class=\"p1\">NEAT includes all the everyday movements that burn calories without being structured exercise. Think walking while talking on the phone, taking the stairs, cleaning the house, or even shifting positions while sitting. Gardening, biking, or walking a few extra blocks also count.<\/p>\n<p class=\"p1\">These small actions may seem insignificant, but they add up. In fact, NEAT can account for anywhere between <b>10% to 40% of your daily energy expenditure,<\/b> depending on your lifestyle. That\u2019s a big deal.<\/p>\n<h3 class=\"p3\">Why NEAT matters<b><\/b><\/h3>\n<p class=\"p1\">To understand NEAT\u2019s impact, let\u2019s break down how your body burns energy each day:<\/p>\n<ol>\n<li class=\"p5\"><b>Basal Metabolic Rate (BMR)<br \/>\n<\/b>The calories your body burns at rest (breathing, heart function, body temperature, brain activity). This makes up <b>60-75%<\/b> of your total energy use.<\/li>\n<li class=\"p5\"><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">Exercise Activity Thermogenesis (EAT)<br \/>\n<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">Your actual workouts, which contribute only <\/span><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">5-10%.<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\"> (Surprised? Most people are.)<\/span><\/li>\n<li class=\"p5\"><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">Thermic Effect of Food (TEF)<br \/>\n<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">The energy needed to digest and process food, about <\/span><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">10%.<\/b><\/li>\n<li class=\"p5\"><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">NEAT<br \/>\n<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">The calories burned through everyday movement, ranging from <\/span><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">10% to 40%.<\/b><\/li>\n<\/ol>\n<p class=\"p1\">In other words, <b>NEAT can have a greater impact on your daily energy burn than your workouts.<\/b> Even the most dedicated athlete only trains for an hour or two per day, but what about the rest of the time? That\u2019s where NEAT comes in.<\/p>\n<h3 class=\"p3\">How to increase your NEAT<b><\/b><\/h3>\n<p class=\"p1\">Want your NEAT to be closer to 40% than 10%? The key is simple: <b>make your lifestyle more active.<\/b> Here\u2019s how:<\/p>\n<ul>\n<li class=\"p6\"><b>Walk More<\/b> \u2013 Get off the bus a stop early, park farther away, take the stairs instead of the elevator.<\/li>\n<li class=\"p6\"><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">Stand More<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\"> \u2013 Use a standing desk if possible, or simply stand up and stretch regularly.<\/span><\/li>\n<li class=\"p6\"><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">Move While Doing Other Things<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\"> \u2013 Walk around while on calls. If you love reading, try pacing indoors while you do it. (Maybe skip reading while walking outside, though\u2014distractions can be risky!)<\/span><\/li>\n<li class=\"p6\"><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">Take Active Breaks<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\"> \u2013 Stand up every hour, stretch, or move for a few minutes.<\/span><\/li>\n<li class=\"p6\"><b style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\">Do Chores Manually<\/b><span style=\"font-family: Verdana, BlinkMacSystemFont, -apple-system, 'Segoe UI', Roboto, Oxygen, Ubuntu, Cantarell, 'Open Sans', 'Helvetica Neue', sans-serif;\"> \u2013 Wash dishes by hand, vacuum, or do some gardening instead of relying on machines.<\/span><\/li>\n<\/ul>\n<p class=\"p1\">By now, you get the idea: <b>the more you move, the more calories you burn.<\/b><b><\/b><\/p>\n<p class=\"p1\">Even if you already train regularly, NEAT plays a crucial role. A more active metabolism aids recovery, prevents long periods of inactivity, and boosts energy expenditure without requiring extra workouts.<\/p>\n<p class=\"p1\">The best part? You don\u2019t have to overhaul your life. Just make small, consistent adjustments. Over time, they add up.<\/p>\n<p class=\"p1\">So, instead of focusing only on your workouts, rethink how you spend the rest of your day. <b>The secret to feeling better and burning more calories might already be in your daily routine.<\/b><b><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Move more without exercising more: NEAT is the key to an active metabolism and better fitness.<\/p>\n","protected":false},"author":2,"featured_media":89418,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15185],"tags":[22139,22142],"class_list":{"0":"post-89421","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness","8":"tag-neat-en","9":"tag-training-without-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - 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