NEAT: THE MOST UNDERRATED PART OF OUR ENERGY USAGE
When people talk about “boosting metabolism,” if the conversation doesn’t veer to supplements, it usually turns to workouts: more cardio, more steps, more sweat.
And just for the record, I don’t love the term “boosting metabolism.” It actually makes me squirm a little bit. We can do things to change our metabolism (both to make it more and less efficient), but it hardly happens in the blink of an eye, as if a single pill or workout can instantly change a complex process in our bodies. Anyways…
One of the biggest contributors to daily energy expenditure often has nothing to do with formal exercise at all. Instead, it has a lot to do with (more than we often realize) our less structured movement, or NEAT.
WHAT IS NEAT?
NEAT = Non-Exercise Activity Thermogenesis
Decoded, it’s the energy you burn through movement that is not intentional exercise. When I talk about this with clients, this is where the (really good, thoughtful) questions typically begin, and they usually start with “okay, but what exactly is intentional vs. not?”
My definition of intentional (or structured) exercise is movement that is planned or repetitive physical activity – and that the primary goal of engaging in it is to improve or maintain your health and/or fitness levels. Being intentional means that this type of movement is a deliberate choice, which differs from the daily physical activity that you get by going about your normal routines. Think: going for a run, a lifting session, a yoga class, etc.
On the flip side, NEAT is a culmination of the everyday movements that happen throughout your day and life. A lot of times, these movements feel too small to “count” – but they absolutely do! Think: unloading groceries, walking around the grocery store or Target, cleaning the kitchen, carrying your toddler or pet, gardening, pacing (during phone calls, commercials, you name it!), walking the dog, standing (while working, while cooking, etc.), taking the stairs, folding laundry, fidgeting, walking to the mailbox…
WHY NEAT MATTERS SO MUCH
One of the most fascinating (and important) things about NEAT is how much it can vary from person to person. Two people might do the same workouts, eat the same types and quantities of food, and have similar body sizes, but have very different daily energy expenditure based on how much they move the rest of the day (outside of that identical workout).
Imagine the difference between a teacher who is on their feet all day or a nurse working long hospital shifts or a toddler parent constantly in motion with their child or someone working at a standing desk versus someone who sits for most of the day and/or has fewer opportunities for movement. Neither person is “better,” but their lives and the unstructured activity happening within them is simply very different.
(Yet another reason why comparing yourself to someone else online who is “doing the same things as you!” but yielding different results.)
MOVEMENT IS BIGGER THAN EXERCISE
One of my favorite things about the concept of NEAT is that for most people, it expands our definition of movement. It doesn’t have to be intense/sweat-producing/exhausting/optimized for it to “count” or be “worth it,” but can instead exist as just a part of your life. And that this particular part of your life is incredibly meaningful and impactful when it comes to our health. << That right there is what also makes movement, especially of the non-structured variety, sustainable.
WAYS TO INCREASE NEAT…WITHOUT ADDING ANOTHER WORKOUT
Since NEAT has nothing to do with formal exercise and everything to do with less structured movement, how do we increase it in a meaningful way? I think this can be tricky to wrap our heads around because for many, it seems like such a nebulous concept and so much less straightforward than the idea of signing up for a workout class or going for a run (which feel like concrete, time- or distance-bound activities).
Here’s the same list as above (under the “WHAT IS NEAT?” header), but with a little context added to paint a picture:
taking short walks after meals
pacing during phone calls
parking slightly farther away
taking the stairs occasionally or often
standing while folding laundry
walking while your kids are at practice
doing a quick lap around the grocery store before shopping
putting things away one item at a time instead of all at once
using a standing desk for part of the day
engaging in “movement snacks” throughout the day
SO… (THE BIG PICTURE)
NEAT is not important because you should obsess over burning calories, and this is another vessel with which to do so. Instead, NEAT is important because of the reminder it provides that health and wellness and movement are about more than workouts.
A highly active life doesn’t always look like multiple-hour gym sessions, expensive equipment, or elite athleticism – for many of us this not only isn’t desired, but it’s also way too rigid and time-consuming.
A highly-active lifestyle can also look like family walks after dinner, dance parties while cleaning or cooking, chasing your kids around the backyard, getting up from your desk regularly, walking the dog instead of just letting her play in the backyard – this lifestyle takes some intention, and can be built in a way that allows for and encourages movement to happen naturally.
YOUR NEXT STEP
Does this blog post resonate with you? At Front Porch Nutrition, I coach real people through real-life nutrition — thinking through what your wants, needs, and goals are, and working together to make changes that last not just in the moment, but for the long haul. Get started with 1:1 nutrition coaching today!
