When it comes to losing fat, most of us think about sweating it out in the gym, running for miles, or following intense workout routines. But what if the real game-changer isn’t your one-hour workout, but what you do the other 23 hours of the day? That’s where NEAT—Non-Exercise Activity Thermogenesis, comes in. And believe it or not, it could be the missing piece in your fat-loss puzzle.
What is NEAT?
NEAT is all the calories you burn through daily movement that isn't considered formal exercise. Walking around the house, taking stairs, cooking, cleaning, typing at your computer, even fidgeting. It's anything you do outside of workouts that still costs energy.
A 2018 comprehensive review found that resting Metabolic Rate (RMR) is responsible for about 60% of the energy spent on a daily basis, Diet-Induced Thermogenesis (DIT) for around 10–15%, and activity-related energy associated with NEAT—the remainder: between 15-30% or even higher.
Why NEAT Matters for Fat Loss
The science behind fat loss is simple:you need to burn a greater number of calories than you take in. However, structured exercise often accounts for only 5-10% of your total daily energy expenditure, but NEAT can account for much more if you are active throughout the day.
A 2006 study found that obese people spend more than 2.5 hours more sitting than their lean counterparts, merely adopting a lean NEAT-type regimen might burn an additional ~350 kcal/day.
For example:
- A sedentary person might only burn 200–300 calories per day from NEAT.
- A person who is active and walks more, takes the stairs, and moves around in general can burn up to 1,000 additional calories per day without going to the gym.
This means that your lifestyle habits—those small, seemingly insignificant actions, could matter more than your workout when it comes to fat loss.
Also Read: CoolSculpting for Fat Loss: Here Are Its Benefits, Risks, and Side Effects
The Hidden Problem: Sedentary Lifestyles
Today's lifestyle has caused NEAT levels to plummet. We sit at workstations for hours, ride cars rather than walk, shop for groceries online, and watch entire series in bed. Prolonged sitting can not only decrease NEAT but also have adverse effects on metabolism and insulin sensitivity, making fat loss more difficult.
Even when you spend an hour at the gym, being seated for the rest of the day cuts your total energy expenditure in half. This is why someone who ‘works out regularly’ might still struggle to lose fat, they’re overestimating their activity level.
How NEAT Helps You Burn Fat Without Feeling Exhausted
Unlike intense workouts that leave you tired and sore, NEAT is low-key, sustainable, and won't cause your appetite to spike as significantly as high-intensity exercise. This makes it simpler to stick with a calorie deficit without constantly feeling hungry and drained.
Additionally, NEAT activities naturally become part of your daily routine—going to the store, vacuuming the house, pacing while on the phone. You don't require special gear or additional time; you simply need to move more.
Also Read: Struggling to Shed Kilos? 3 Hidden Signs Your Body Is Storing Fat, According to a Fitness Coach
Simple Ways to Increase Your NEAT
Want to make NEAT your fat-loss secret weapon? Here are some practical tips:
- Take more steps: Aim for 8,000–10,000 steps daily. If that feels overwhelming, start by adding an extra 1,000 steps to your current average.
- Stand instead of sit: Use a standing desk or take short standing breaks every hour.
- Walk while talking: Make phone calls or Zoom meetings an opportunity to move.
- Do chores mindfully: Cleaning, cooking, gardening—all of these count toward NEAT.
- Opt for stairs instead of elevators: A small decision that makes a difference in the long run.
- Walk during breaks: Rather than scrolling social media, stretch or walk around for five minutes.
Bottomline
Fat loss is not only a matter of what you do at the gym; it's a matter of how you move during the rest of the day. NEAT might just be your secret ingredient—a low-time, high-reward method of burning calories without having to revolutionise your routine. Next time you find yourself considering taking the elevator or spending the day in a chair, take this into consideration: even small movements add up. Just keep moving, and let NEAT work its magic.