11 Ways to Burn More Calories Today (That Don’t Involve Kale or Burpees)

It’s been rainy lately in East Texas, and gray afternoons seem to suck the motivation out of everyday activities. Soon it will be the holiday season and candy and treats will be everywhere. Pounds creep on an ounce at a time and by January you find you can’t fit into your jeans anymore. Avoid that cycle this year by incorporating more movement into your day.

Understand Non-Exercise Activity Thermogenesis (NEAT)

NEAT won’t help you drop a dress size in a week, but it can help you avoid the pounds that creep on over time. Non-exercise activity thermogenesis is movement you add to your daily routine. It doesn’t mean extra hours at the gym or eating nothing but lettuce and chicken breasts.

Weight Gain 101

We’ve covered this in previous articles, but it bears repeating. Weight gain happens when you consume more calories than you burn. There’s no easy fix. To lose weight, you have to turn the equation around. Lose weight by burning more than you take in.

It sounds simple, but it isn’t. Often people try punishing workouts to try and melt the pounds. They wake up sore and hungrier than ever. Exercise increases your metabolism, which is good, except that it also makes you want to eat.

Adding NEAT movement is a subtle change. You burn a few extra calories here, a few there over the course of a day. You don’t see a difference today or tomorrow, but when you burn 1,000 extra calories over the course of a week, in time that translates to weight loss. When you make a habit of moving regularly, you keep weight off for good.

11 Simple Ways to Add NEAT

Think through your day and identify chunks of time when you’re typically still. Then figure out how to add movement to some of those segments. Here are a few suggestions:

• When you cook dinner, do several deep squats when you reach for pots and pans.
• Every time you look at social media, bounce lightly on the balls of your feet as you scroll through your feed.
• Add side leg raises when you brush your teeth.
• Do arm circles while you read email.
• Set a timer at work. Get up at 15 minute intervals and stretch.
• Hold that meeting on the go. Walk around the office or parking lot while you talk.
• Make a habit of always pacing when you talk on the phone.
• Every time you see an elevator or escalator, take the stairs instead.
• Carry your groceries instead of getting a cart. This also helps you avoid impulse buying.
• Put a heavy book on your thighs while you work. Steadily raise and lower your heels when sitting.
• Sit on a stability ball while you work to keep your core engaged.

How do you fit extra activity into your day? Share your ideas in the comments.