Just as a car consumes fuel when it starts, humans expend calories simply by being alive. If the caloric intake exceeds the expenditure, the body can convert these calories into fat, muscle, or glycogen for future use, leading to weight gain. Conversely, if the intake exceeds the expenditure, the body must break down fat, muscle, or glycogen to bridge the energy gap, resulting in weight loss. Therefore, for those aiming to reduce fat, monitoring the total daily energy expenditure (TDEE) and ensuring that each component doesn’t decrease too significantly during the fat-loss process to maintain adequate energy consumption is crucial.
TDEE comprises four main components: basal metabolic rate (BMR), thermic effect of feeding (TEF), exercise activity thermogenesis (EAT), and non-exercise activity thermogenesis (NEAT). Among these, BMR, which accounts for the largest proportion and directly decreases with weight loss, is often the focus of attention during weight loss. More about TDEE
However, the real key to effective fat loss lies in “NEAT” – the energy expended through all activities other than deliberate exercise. This is because NEAT can drastically change due to a caloric deficit and weight loss.
What is NEAT?
NEAT refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. It ranges from the energy you use to type an email, tap your feet, or even fidget. Despite its subtlety, NEAT is a powerful tool for weight loss.
The NEAT levels can vary significantly between individuals. Even two people with similar body types can have a daily NEAT difference of up to 2000 calories. This variation is largely due to differences in lifestyle and activity types. For instance, someone with a sedentary, desk-bound lifestyle will have a much lower NEAT compared to a laborer who moves heavy objects throughout the day.
Why did you enter a weight loss plateau?
People with weight loss experience will notice that after losing weight for a while, the effectiveness of their weight loss gradually decreases. This is the result of metabolic adaptation.
Metabolic adaptation
Metabolic adaptation, also known as adaptive thermogenesis, refers to the way our body adjusts its metabolism in response to changes in calorie intake and energy expenditure. In simple terms, it’s like our body’s natural thermostat that helps regulate our weight.
Imagine you’re on a diet and you start eating less food. Your body notices this decrease in energy intake and thinks, “Uh-oh, we’re getting less fuel than usual. We need to save energy!” So, it slows down your metabolism to conserve energy. This means your body starts burning fewer calories at rest, making it harder to lose weight over time, even if you’re eating the same reduced amount of food.
On the other hand, if you suddenly start eating a lot more, your body might speed up your metabolism a bit to handle the extra energy. But this increase is usually much smaller than the decrease that happens when you eat less.
In summary, metabolic adaptation is your body’s way of trying to keep your weight stable by adjusting your metabolism based on how much food you’re eating and how much energy you’re using. It’s like a natural defense mechanism to prevent big changes in your weight, but it can make losing or gaining weight more challenging.
Weight loss makes you too lazy to move
Don’t think that weight loss only changes physiological responses; it can even alter your behavior. NEAT is one such example of metabolic adaptation.
When losing weight, people unconsciously reduce their activity levels to conserve energy. For instance, they might prefer sitting over standing, stop fidgeting while seated, and minimize unnecessary walking. As a result, NEAT (Non-Exercise Activity Thermogenesis) significantly decreases. Even if the duration of aerobic exercise is increased, it might still not achieve a sufficient caloric deficit.
However, some individuals may become more active during weight loss, but due to increased muscular efficiency, the energy expended during activities decreases, leading to a reduction in NEAT.
Benefits of Increasing NEAT
Weight Loss
In the previous section, we mentioned that physical activity tends to decrease under a caloric deficit. Therefore, increasing NEAT can help break through weight loss plateaus and make weight loss more efficient. It’s an effective strategy for those who find traditional exercise daunting or those looking to enhance their calorie burn without additional workouts.
Health Benefits
Beyond weight loss, increasing your NEAT can improve cardiovascular health, increase energy levels, and reduce the risk of chronic diseases associated with sedentary lifestyles.
Boosting NEAT for Weight Loss
Now that you understand the importance of NEAT during fat loss, how can we address a decline in NEAT?
Remember, the reduction in NEAT is a subconscious effort by the body to decrease activity levels. Therefore, constantly forcing yourself to move more, fidget, or shake your head can drive you crazy.
Here are three strategies to effectively increase NEAT in a way that aligns with American lifestyles:
- Opt for Active Choices: Instead of lounging on the couch, try standing or pacing while watching TV or talking on the phone. When faced with the option, choose standing desks or active seating options at work.
- Track Your Steps: Use a fitness tracker or smartphone app to monitor your daily steps. Set a realistic goal, and aim to increase it gradually. Challenge yourself to take short walking breaks during the day, especially if you have a sedentary job.
- Embrace Stair Climbing: Whenever possible, choose stairs over elevators or escalators. If you live in a multi-story building or work in a high-rise, make a habit of taking the stairs for at least a few floors. This not only boosts your NEAT but also strengthens your leg muscles.
By integrating these habits into your daily routine, you can effortlessly boost your NEAT and support your fat loss goals while embracing a more active American lifestyle.
Conclusion
Increasing your NEAT is a simple yet effective way to enhance your weight loss efforts and improve your health. By making small adjustments to your daily routine, you can burn more calories, feel more energized, and support your overall wellness journey. Remember, every step counts, so start incorporating more NEAT into your life today!
