Hitting your daily gym-sesh but still struggling with a plateau in your body composition?

We love exercise! Above all, we understand busy schedules and how important it is to at least carve out one hour daily to physical activity. But what about the other hours in our day? Where are they spent? Sitting at a desk? In our car? On the couch?

Today we're talking about N.E.A.T.

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, typing, performing yard work, and fidgeting. Yes, we can still "burn calories" doing these things. When we plan out the estimated calories and the balance of macronutrients, we're considering things like N.E.A.T. Which is why we're so in-your-business about the life your living. It's important that we fuel your total daily energy expenditure, without overfeeding which can lead to weight gain. Hence the next part of this.

N.E.A.T. and it's correlation to weight-loss.

In America, we've seen obesity become a societal norm. The current obesity epidemic is a result of our work environment + our easy access to cheap, processed foods. Dedicated to your daily gym sesh but not seeing the body composition results you're looking for? You may need to increase your daily movement, not via another gym session. If you're a client of ours, you know how interested we are in your your life on the daily. At some point along your journey, you may even be asked to track your steps and report them to your coach.

Total Daily Energy Expenditure (T.D.E.E.)

So how important is NEAT to your total daily energy expenditure? Lets actually put some numbers to it to give you an idea of just how important it is.

Exercise activity (10-30%)

NEAT (5-30%)

Looking at the numbers you can see just how important it is to incorporate more activity into your daily life. It is JUST as important, if not MORE important than your hour of working out.

Simple Strategies to making your day more NEAT:

- 10 minute walks

- 10k-12k steps daily

- 40 squats before every meal

- 100 calf raises while cooking dinner

Building habits:

- Trigger (Parking your car)

- Response (Park farther away)

- Reward (Feeling fit and having more energy)

Bottom line: increase your N.E.A.T.

Pick up a pedometer! (Millennials, this is a device that tracks your steps, yeah... Like a FitBit) or, if you have your phone on you all day and you have an iPhone, peep the Health app that's already on your phone. It's been tracking your steps all along!

If you have any questions about NEAT, don't be afraid to reach out. As for support, accountability, and someone to give you weekly reachable goals, check out our Nutrition Coaching. Having your own coach may be what you need.

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designed to be practical and useful, rather than attractive.


the process of providing or obtaining the food necessary for health and growth


the condition of being physically fit and healthy

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