How To Burn Fat Without Targeted Exercise

What do you think the secret is? It might be pretty obviousโ€ฆ we need to burn more calories every day! How? By MOVING more.

Is that scientifically proven? Sure is!

Have you ever heard of NEAT calories? NEAT stands for non-exercise activity thermogenesis.

Calories burned through NEAT (so the activities you do every day that arenโ€™t a part of your designated โ€œexerciseโ€ time) count for 15-30% of total daily caloric burn. Did you know that exercise only accounts for 5-10%? Wow! Your basal metabolic rate accounts for 60-65% and digesting food accounts for up to 5%. The conclusion? NEAT calories play a BIG role in how many calories you burn everyday, which will contribute to overall fat loss.

Check out the top ways to get in those NEAT calories on the daily

  • Stand more (try a standing desk or ergonomic chair at work or set an alarm to get up at least 1x per hour every hour)
  • Walk the sidelines or around the field at kidsโ€™ practices
  • Take stairs instead of the elevator
  • Park in the spot furthest away
  • Donโ€™t hit snooze- get up and get going!
  • Play with dog/kids
  • Walk/Bike to destination instead of drive (especially if youโ€™re going to the gym!)
  • Get off a stop earlier (if youโ€™re on public transportation) and walk to your destination
  • Take a morning or evening stroll (pro tip: get an activity tracker to count your steps and set a daily goal to hit!) ~10,000 steps/day is a great goal to strive for.
  • Finish those household chores: laundry, vacuuming, ironing, washing dishes, cleaning- you name it- NEAT is at work!
  • Talking on the phone? Walk and talk instead of sit and chat.
  • Walk during your lunch break
  • Do yardwork