From sedentary to standing
This is so coool to know! empower yourself with NEAT – you won’t regret it! With gyms shut and winter weather putting us off exercise the sofa and Netflix are calling! And the snacks aren’t very far away with most of us working from home! This is a dangerous situation we find ourselves in and is the reason that many of us, me included put on a load of weight during lockdown one, and the reason I devised my Eat Better Feel Better online programme which has now helped over 400 people lose that lockdown weight and keep it off!
Being sedentary is a killer! The global increase in sedentary behaviour is a contributing factor in the rising obesity epidemic. We really do need to stay active and make an effort to move more. Setting an alarm in a different room to remind you to get up every hour can be a helpful and making sure you are getting some form of exercise every day is a healthy goal. Some of us have apple watches and fit-bit’s to remind us but, do you ignore your fit-bit when it tells you it’s time to “stand up”? are you sitting down for most of the day due to work or because you have lost your mojo? it is easy to get stuck in a rut of sitting on your bum for too long but let me tell you why you need to stand up more often and what NEAT can do for you.
Keeping active has always been an important part of being healthy but traditionally the vigorous, intense workouts we were led to believe were the way we would keep weight off has largely had disappointing results. But, what if we could raise our base metabolic rate and lose weight by NOT exercising like a nutter every day!? I bring you…NEAT!
Non-exercise activity thermogenesis (NEAT)
Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. This might be energy expended by walking to work, typing, gardening, housework, and even fidgeting. Even trivial physical activities increase metabolic rate substantially and it is the cumulative impact of a multitude of physical actions that all add up to maintaining a negative energy balance.
Common daily activities, such as fidgeting, walking, and standing are high-effect NEAT movements that could result in up to an extra 2000 kcal of expenditure per day beyond the basal metabolic rate, depending on body weight and level of activity.
Your basal metabolic rate is the rate at which the body uses energy while at rest to maintain the most basic of vital functions such as breathing and keeping warm. Your basal metabolic rate is unique and accounts for approx. 60-70% of total calories burned each day. You can work your own BMR out on the Fitness pal site using their nifty calculator.
The benefits of NEAT include not only the extra calories expended but also the reduced occurrence of the metabolic syndrome, cardiovascular disease and Diabetes. There are many scientific articles supporting NEAT for disease prevention where there is an excellent argument being made for GP’s to start recommending it as a daily healthy habit.
“We believe that to overcome the obesity epidemic and its adverse cardiovascular consequences, NEAT should be part of the current medical recommendations.” You can find out more about the science underpinning NEAT here
Healthy eating plus NEAT
So, the next time your fit-bit tells you to stand up, will you ignore it? and think of the exponential effects of eating healthily alongside implementing NEAT – basically stand up and fidget more 😉
Discover how you can eat better in four weeks by eating a healthy diet full of wholegrains, fruit, vegetables, and food in its most natural state i.e. not packaged/processed, which is going to enhance your wellbeing and longterm health, reducing your risk of disease and why not join me for my next healthy eating programme and be part of my Eat Better Feel Better community where I will be there to support you every day for four weeks and guide you through my tried and tested programme that has changed people’s lives and eating habits forever so they never have to diet again.
If you would like to hear from an Eat Better member themselves, watch this video to see how the programme helped them even though they thought they knew everything they could about healthy eating. Simone’s testimonial video
A great place to start, is your commitment to healthy eating by meal planning. This is a really helpful tool to manage a busy week ahead and reduce waste by planning out healthy meals. You can try some new, tasty, healthy recipes to get your healthy mojo back on track from my recipe page and recipe packs which include a handy meal planner and shopping list. Use code FEB15 to get 15% off any recipe pack of your choice today. The new 5-ingredient recipe pack has 40 amazing , healthy and nutritious recipes which only require ….5 ingredients!! You have to love speedy, easy nutrition!!
As always, I am available for a friendly chat with you if you would like to know more about how I can help you with personalised nutrition advice. Contact me to arrange a suitable call time and I will be in touch very soon.
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