Non-Exercise Activity Thermogenesis (NEAT) is the energy expended for all physical activities outside of structured exercise and sleeping. These activities can range from activities of daily living such as walking, talking, gardening, and even fidgeting. It plays a significant role in total energy expenditure and can impact health, fitness and weight-loss management.
NEAT, also known as Non-Exercise Activity Thermogenesis, is the energy expended during all physical activities, except for planned exercise sessions. Basically, it is the energy we use up while performing everyday activities, such as standing, walking around, or even smaller movements like fidgeting.
Understanding NEAT is crucial because it can significantly contribute to your total daily energy expenditure (TDEE), which is the total number of calories you burn in a day. Increasing your NEAT can be an effective way to burn more calories and aid in weight loss or weight management. Moreover, it promotes healthier blood sugar levels, better mood states, and overall enhanced well-being.
The energy expenditure of our body encompasses basal metabolic rate (BMR), NEAT, thermic effect of food (TEF), and energy spent on structured physical exercises. Among these, NEAT forms a substantial part, contributing to around 15-50% of total energy burned in a day. The variance largely depends on individuals' lifestyle and activity levels.
Increasing your NEAT offers numerous benefits including:
There are no inherent drawbacks to increasing NEAT. However, going overboard can lead to fatigue or overuse injuries if your body is not accustomed to the increased activity level.
There are several practical ways to boost your NEAT, and most of them involve making small changes in your lifestyle:
Q: Can NEAT help in weight loss? A: Yes, increasing NEAT can help in weight loss as it contributes to the total energy expenditure, which if higher than calorie intake, can lead to weight loss.
Q: What are some easy ways to increase NEAT? A: Activities like walking, taking stairs, gardening, and even cleaning can help increase your NEAT levels.
In the context of health and fitness, Non-Exercise Activity Thermogenesis (NEAT) holds great significance. It is an effective tool for weight management and promotes overall health. Aids in calorie burn, boosts metabolism, reduces risk of chronic diseases, and induces enhanced mood and energy levels. Despite the sedentary lifestyle most of us lead today, there's a lot of potential to increase NEAT, thus promoting healthier living.