The fitness industry is a hotbed of pseudoscience and misinformation.
Although the only way to lose weight it lacks calories kept vague — useless, dangerous fat loss pillsgimmicky workout plans, and flashy diets get shoved down our throats.
Even if there is a calorie deficit, many hours of exercise and dietary restrictions are advocated. They certainly help, but there is one very effective method that is rarely talked about.
I stumbled across this method when I realized something.I gained weight every time I came home for vacation, and lost it all just a few weeks after returning to college.
After all, I unwittingly took advantage of this obscure method of fat loss in college.
This can account for up to 50% of your total daily energy consumption.
your Total Daily Energy Expenditure (TDEE) The number of calories you consume in a day. If you eat less calories than this, you will lose weight. It’s as easy as that.
Therefore, to lose weight, you need to increase your TDEE or reduce your caloric intake. Exercise, especially aerobic exercise, accomplishes the former, and diet achieves the latter.
but According to research, Exercise typically accounts for only 2-10% of TDEE. The rest are explained as follows.
- your basal metabolic rate (BMR) (approximately 50% of TDEE) — This is the energy needed for bodily functions such as respiration, cell repair, brain function, and blood pumping.
- thermal effect of food (BMR) (about 8-15% of TDEE) — This is the energy needed to digest and assimilate the nutrients consumed.
- your non-motor activity thermogenesis (NEAT) (15 to 50% of TDEE) — fancy term for everyday physical activity other than exercise.
We are interested in the last one — NEAT. Studies have shown that it contributes a whopping 50%. For TDEE of highly active individuals.
Yes, 50% — that’s more than five times the amount of exercise. Remember how you mysteriously lost weight in college?
It was due to enhanced NEAT— my college campus With over 300 acres, I unwittingly walked about 5-6 kilometers each day to my classroom, gym, cafeteria, or grocery store.
It’s also one of the bolded items on my weight loss checklist.
NEAT can account for up to 50% of TDEE, and increasing it is the most effective way to lose weight.
Here are 12 ways to strengthen NEAT.
Ever since I discovered NEAT, I’ve been looking for a sneaky and easy way to increase it. Here’s what I’ve found effective:
1. Walk while talking on the phone
I love to talk and it’s not uncommon for phone conversations to last 3 or even 4 hours. By walking instead of lying on the couch, my NEET shot to the moon. Walk regardless of conversation time. It is better to walk than not to walk.
2. Use shopping baskets instead of trolleys
I’ve been doing this for so long that it feels natural now. Unlike smooth trolleys, you have to carry baskets. Unless you’re buying in bulk, opt for baskets.
3. If you work at a desk, stretch occasionally.
As a writer and software developer, I’m glued to my desk, so I do this all the time. Not only does this raise NEAT, but it also helps prevent stiff joints and chronic neck and back pain.
4. Take the stairs instead of the elevator
If this bothers you, take the elevator one floor below or one floor above the desired floor. I used to do this all the time because my hostel’s elevator only goes above the 3rd floor and mine was on the 2nd floor.
5. Ditch the car for a short trip
For the first few weeks after learning how to drive, I took the car with me everywhere. Even the dairy next door. Now I walk unless I really need to drive.
6. Put your phone across the room while you work
Not only does this discourage you from having to walk around every time you need to check your phone, but it also discourages you from checking it unnecessarily.
7. Clean up
Since the maid was fired, I was obliged to mop the floor to help my mother. Cleaning can do wonders for your body.
8. Participate in quick rep
Ever since I got the doorway pull-up bar, I’ve made it the norm to beat a few reps every time I pass it. Do a few pushups or quick squats at different times of the day.
9. Exchange your moped for a bike
Both are two-wheeled vehicles, but with one big difference. One uses gasoline as fuel, the other uses people as fuel. A bicycle that has not been used for a long time has rusted, but it is now usable again.
10. Post-meal walk
Not only does it help with walking, it is also great for digestion. Taking a walk on the terrace after meals while gazing at the starry sky is exceptional.
11. Park your car a short distance away
I’ve been doing this subconsciously thanks to the traffic and lack of parking spaces in my city.
12. Track your steps
You don’t need fitness bands to do this. You can do this with a smartphone pedometer app. Set step goals and achieve them. This will actually feel like a game.
Neeramitra Lady Writer and editor of In Fitness And In Health, Wholistique, and MANXIMIZE.
This article was originally published at: Moderate. Reprinted with permission of the author.
