NEAT (Non-Exercise Activity Thermogenesis) Be more active to help lose Fat!

Updated: Nov 14, 2020

What is NEAT?

NEAT is the technical term for how many calories burn outside of the gym. Part of your NEAT is voluntary and largely determined by your occupation and how you choose to spend your leisure time. There is also an involuntary component beyond your conscious control that you generate from maintaining your posture and small body movements known as fidgeting.

The diagram above shows the calories you can burn from several different activities.

How Active Are You?

A simple test to evaluate your NEAT levels is to use your mobile phone to track how many steps you take during a typical day.

SEDENTARY - <5,000 Steps per day

LIGHTLY ACTIVE - 5,000 - 9,999 Steps per day

ACTIVE - 10,000 - 12,500 Steps per day

HIGHLY ACTIVE - >12,500 Steps per day

If you currently take less than 10,000 Steps, You will benefit from making changes to your routine and becoming more active.

Try These Methods To Build NEAT Into Your Day:

At Home

- Go for a walk while calling friends and family.

-Go for a walk before or after dinner.


- Walk all or part of your way to work.

- Get off public transport early and complete the journey on foot.

- Park further away from destinations and complete the journey on foot.

At Work

- Break up long bouts of sitting with standing, pacing or walking.

- Take phone calls and meetings standing or walking.

- Go for a walk on your lunch break.

For Fun

- Set yourself NEAT challenges, e.g. 20,000 Steps in one day.

- Make socialising active, e.g. bowling or table tennis.

- Plan leisure time around walking, e.g. exploring a new city or hiking.

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