Hey! That's N.E.A.T. I Lost Weight Doing Nothing!

By NJ


NEAT! What is it and how does it impact your fitness goals?? N - Non E - Exercise A - Activity T - Thermogenesis

“Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.”

Basically is everything you do outside of the gym.


The pictures are actual snapshots of my fitbit to help show how NEAT can impact your calories and how you can easily create a calorie deficit without eating less or increasing your time in the gym.


All 3 of these days were non-gym days: (see pics below)


1) Obviously I didn’t do much that day as my steps where very low.

2) Is a day I hit my step goal (I should be doing this daily) and if you notice I’ve easily burned more calories without going to the gym!

3) Was a day I did WELL above my normal steps with a hike. As you can see my calorie expenditure has greatly increased from the first pic.


Day 3 allowed me to obtain a calorie deficit of almost 1,000 calories without much effort. Now, I don’t recommend having that great of a deficit daily, but it does help when I have a few days during the week like day 1. The average of the week is about a 200-500 daily calorie deficit which is optimal for a sustainable weight loss goal.










































5 Ways You Can Increase Your NEAT:



  1. Park farther away

  2. Take the stairs

  3. Break up your day with 10-15 scroll

  4. Get a standing desk

  5. Do chores / run your errands

Bonus!: take a daily walk for 30 minutes - not only will it boost your NEAT But also boost your creativity levels! . [TAKE AWAY] Increase your NEAT to easily create a calorie deficit without decreasing your calories (which no one likes to eat less), and without increase your time at the gym and before you know it you will hit your weight loss goal!

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If you would like to learn more about Fat / Weight-loss Check out my other posts:


Fat Loss is Possible IF You Get This Right!


The Secret to Fat Loss and More!


Why Most People Quit Trying to Lose Weight - Don't Be Like Them!