NEAT: Advice to reduce weight without exercise

A NEAT method for weight loss: Editor’s Note

Most of us who want to reduce weight already know that exercise is one of the sure shot routes to weight loss and fitness. However, despite being armed with this knowledge, we are unable to follow the prescription. So, is there a way to reduce weight without exercise? Dr. Aruna A Birbal Jain, MD takes us through a NEAT journey (Non-exercise activity thermogenesis) that helps in weight reduction naturally, without dramatically altering our daily routine.

Weight Reduction through NEAT (Non-exercise activity thermogenesis)

Do you find it difficult to reduce weight? Do you avoid doing exercise? Are you a couch potato?

If the answer to any of the above question is yes, then NEAT is the answer. NEAT is Non-exercise activity thermogenesis. It refers to the energy spent by the body during daily activities that are not exercise. In simple words NEAT is the heat given off by our regular activities of daily living, such as standing, moving, and fidgeting.

NEAT means taking the stairs instead of the escalator and parking at the far end of the lot. It means singing, laughing, cleaning, and working in the garden – any activity that creates muscular contractions. For instance, you can burn five to ten times more calories by cooking dinner, as compared to spending your time as a couch potato, watching the idiot box.

NEAT is important because it can help increase energy expenditure, which can contribute to weight loss or weight maintenance. It can also play a role in preventing or managing conditions such as obesity, diabetes, and cardiovascular disease. 

Examples of NEAT

Non-exercise activity thermogenesis includes any physical activity that is not regular exercise or sports-related activity. Here are some examples of NEAT:

Walking:

Walking is a simple and effective way to increase NEAT. You can take the stairs instead of the elevator, walk to work or school, or take a walk during your lunch break.

Standing:

Standing burns more calories than sitting. Finding ways to stand more throughout the day can be helpful. Make it a habit to stand while working, watching TV, or even while on the phone.

Fidgeting:

Fidgeting, such as tapping your foot or playing with your hair, contributes towards this non-exercise activity and helps burn extra calories throughout the day.

Household chores:

Doing household chores like cleaning, cooking, and gardening can increase NEAT and burn extra calories. These activities can also be a way to stay active and productive during the day.

Active commuting:

Active commuting, such as walking or riding a bicycle to work or school, can increase NEAT.

Desk exercises:

Desk exercises, such as stretching or doing leg lifts while sitting, can help increase NEAT and prevent the negative effects of prolonged sitting.

Dancing:

Dancing is a fun way to increase NEAT and burn calories. You can dance at home, take a dance class, or even dance while cleaning.

Overall, the benefits of incorporating more NEAT activities into the daily routine go beyond weight reduction naturally. This can be an effective way to burn extra calories, increase physical activity, and improve overall health and fitness.

How NEAT helps reduce weight without exercise

Here are several benefits of incorporating NEAT or non-exercise activity thermogenesis into our daily routine

Increased calorie burning:

NEAT activities can increase the amount of energy that the body burns throughout the day, leading to a higher calorie deficit and ultimately weight loss. This is because NEAT activities can increase resting metabolic rate, and this results in burning more calories even at rest.

Improved insulin sensitivity:

NEAT activities improve insulin sensitivity, which helps the body to regulate blood sugar levels and reduce the risk of developing Type 2 Diabetes. 

Reduced sedentary behavior:

NEAT activities reduce sedentary behavior. Even small changes, such as standing up every hour or taking the stairs instead of the elevator, can have a positive impact on weight loss.

Improved overall health:

NEAT activities can improve overall health and well-being, which can make it easier to stick to a healthy lifestyle and achieve weight loss goals. For example, regular movement and physical activity can improve mood, reduce stress, and promote better sleep.

However, it is important to remember that NEAT activities should be combined with a healthy diet and exercise routine for the best results.

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Note: This information is provided for educational and informational purposes only and does not constitute providing medical opinion.

About The Author

Dr. Aruna A Birbal Jain, MD is an eminent pathologist of Wardha, India with four decades of active practice. She topped in S.S.C. Board Examinations in Maharashtra. Her research study during her M.D. was on Hepatitis B and liver diseases.

Along with her spouse Dr. Ashok Birbal Jain, MD an eminent Physician, she has authored many books. Their books reflect their vast experience in early detection and managing various health problems. She also has deep knowledge in holistic sciences of Homeopathy, Yoga, Ayurveda and Reiki.

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