NEAT Ideas for Weight Loss

As a society, we are extremely sedentary.  Even us moms of younger children can easily let the kids do the moving while we do the sitting, right?  Up to a point anyway. =)

We are very efficient in our energy expenditure.  We drive cars and park close to our destinations; we use drive-through windows, escalators, and elevators; we text or call our neighbors and coworkers, even though they may be just a short walk away.  

…And since we still enjoy taking in calories, our waistlines get a bit thicker and our hips a bit larger… 

What do we need to do?

More move. Sit Less.

A newer area of research is examining the role N.E.A.T. plays in weight loss (Kravitz, 2012).  N.E.A.T. stands for Non-Exercise Activity Thermogenesis—a physiological process that produces heat.  Think burning calories.  N.E.A.T. activities might include walking, standing, moving, or just plain fidgeting.  All spontaneous physical movement (as opposed to planned exercise) qualifies as N.E.A.T.  

Can fidgeting play a part in weight control? Yes! Does standing up while you balance your checkbook mean you’ll burn more calories than sitting at the table? Yes! Will pacing or stretching as you chat on the phone help you preserve your girlish figure? You bet! 

Small bursts of activity DO make a difference at the end of the day, at the end of the month, in the overall calorie-in, calorie-out balance. The changes may be minimal, but even the smallest movements add up!  

Check out some N.E.A.T ideas for adding more movement to your life (Kravitz, 2012).   

1. Walk during your lunch hour.
2. Move during TV commercials. Don’t use the remote.
3. Take a family walk after dinner.
4. Don’t go for the closest parking space.  Park further out and quickly walk inside. I often save time with this technique, as everyone fights over the close spots.
5. Run or walk fast when doing errands
6. Walk the dog.
7. Move as you talk on your phone.
8. Refuse to use the drive through or pick up window.
9. Replace a Sunday drive with a Sunday hike.
10. Turn your coffee, tea, or bathroom break into a quick walking break. (Have a sedentary job? Drink more water so you have to get up and use the restroom frequently!)
11. Take the stairs vs. the elevator or escalator.
12. Dance in your living room.  My little guys love dancing/running/being silly to Pandora’s Toddler Radio. Other music selections are also encouraged!
13. Clean more vigorously or more frequently. (My house would appreciate this one!)

Think about your day.  What are some ways that you can add activity?  A friend of mine made the decision to perform 10 pushups whenever she entered a different room in her house (she was training for military entrance exams).  At the end of a day, that pushup tally really added up! 

How can you MOVE MORE. SIT LESS??


Reference:


Kravitz, L. (2012). Anybody's Guide to Total Fitness Tenth Edition. Dubuque, IA: Kendall Hunt.