Lose Weight the NEAT Way
NEAT (Non-Exercise Activity Thermogenesis) is the energy (calories) your body burns from all physical activity that is not a workout, sport, or sleep. In other words, it's calories burned while doing regular activity like walking from your car to the office or supermarket. It might be the easiest way to start losing weight and getting in shape without going to the gym. Let's do this!
What Is NEAT?
NEAT is:
- The secret fat-loss accelerator
- The easiest way to increase calorie burn
- Low stress (unlike adding more HIIT)
Why NEAT Is Powerful (Especially for Fat Loss)
For most people, workouts burn 250–500 calories, while NEAT can burn 300–800+ calories per day.
NEAT Activities
- Brisk walking (3.5–4 mph): ~250–400 calories per hour
- Incline walking (treadmill 5–8%): ~400–600 per hour
- Yard work (raking, mowing, shoveling): ~300–500 per hour
- Cleaning the house (deep cleaning, scrubbing, vacuuming): ~200–350 per hour
- Standing desk (vs. sitting): ~20–40 extra calories per hour; over 6 hours that's ~120–200 more than sitting
- Walking while on calls: ~150–250 per 30 minutes
- Grocery shopping (walking, loading bags): ~150–250 per hour; add carry trips for more burn
- Playing with kids/pets: ~250–400 per hour of sneaky, unstructured movement
- Light basketball / shooting around: ~350–500 per hour of casual movement
- Carry work (farmer walks with moderate weight): ~200–350 per 20–30 minutes, and great for grip and core without frying your nervous system
Disclaimer: Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.
