![](https://wiseandgorgeous.com/wp-content/uploads/2024/01/This-is-neat-1024x1024.jpg)
Healthy Body: Fundamentals
N.E.A.T
(non-activity Thermogeneses)
TL:DR
how to lose excess festive cuddliness,
without having to go berserk.
Humans don’t hibernate.
Just to get that out of the way.
But we tend to need more sleep in winter, simply because there is less sunlight.
(Sunlight clears the melatonin in our bodies which signals wakefulness)
Studies have found human physiology is ‘down-regulated’ in winter, with a feeling of running-on-empty by February/March.
With cold weather, and less energy – the temptation is to stay inside, in the warm, try to complete Netflix – and load up on stodge.
In fact it feels unnatural NOT to do that.
But we are already at the other side of the calorific/hibernation hellscape of the festive season.
So… we should probably look closer.
Mince Pie Maths
If you ate (for example)
- 2 extra mince pies a day
– over and above the calories you normally eat –
- for the 31 days of December
(and that’s before you even think about Quality Street, Vienetta, Profiteroles, Prosecco, Xmas Pud/Cake, Roast Potatoes, Ben and Jerry’s and so on)
Total:
- 62 mince pies =
- 259 calories each =
- 16,058 calories
That’s around 4.6 lbs added to the scales at the end of the month.
To lose 1 pound of fat, you need to burn 3,500 calories.
Unless you’ve got the time to spend hours at the gym every day
(I don’t – and I teach classes there),
You need to UP your N.E.A.T.
– Non-Exercise Activity Thermogenesis.
N.E.A.T is all the energy used (or calories burned) for activities that are not sleeping, eating, or ‘official’ exercise.
Things like walking to work, typing, gardening – even fidgeting.
A study by the Mayo Clinic found that people with moderately higher N.E.A.T. levels can burn up to an extra 350 calories a day, which can significantly impact weight management.
Put simply, if you increase your movement throughout the day – it can make as much difference as doing an extra fitness workout would.
(Also, you improve your cardiovascular health, increase your metabolic rate, and even positively impact your mood and mental health. Regular movement throughout the day can also reduce the risk of NCDs like diabetes and obesity.)
Obviously if you do an extra fitness workout too – you double up on benefits.
I am a bit ambivalent about tech for boosting your N.E.A.T.
But if you’re that way inclined, you could;
- download an app to remind you to stand up and walk about at regular intervals – to get in the habit of it.
- fitness trackers or smartwatches to monitor your daily activity levels.
- set a Pomodoro alarm on Alexa.
If you’re working from home, a standing desk means more standing and movement during the day.
Many workplaces will provide one, if you ask.
So this one is going to depend very much on what you do, and how you do it.
Think about your typical daily routine and identify moments you can add more activity.
These regular bursts of extra movement or activity cumulatively make a massive difference.
If your aim is to lose weight in the new year – focussing on N.E.A.T., as well as official exercise, healthy eating will supercharge your progress.
Ideas:
- Opt for the stairs whenever you can, rather than the lift.
- Use a pedometer or fitness tracker to establish your daily baseline step count. Try to beat yesterdays, each day.
- Set alarms for hourly movement breaks – whether it’s a quick Tabata session, a Pomodoro break with a brisk walk to the end of the garden, or
- ‘the flight of stairs challenge’: First hour – go up and down once. Second – twice Third – three times… and so on.
- Tweak Your commute: If possible, park further from your destination or get off public transport a stop early and walk some of the way.
- Whack up the radio and turn daily chores like cleaning or gardening into more active romps.
- Incorporate standing and walking into meetings. If you’re on a call, consider walking or standing, especially during longer meetings. Better yet, suggest walking meetings. (It’s easier to talk, the endorphins make everyone super-receptive and H.R. gets big ticks in the ‘wellness’ box.)
Create small, achievable mini fitness challenges for yourself throughout the day, like a set number of squats, lunges, or jumping jacks every few hours.
We love an hourly Tabata break.
You can get an incredible bang for your buck in just 4 minutes.
The key to N.E.A.T. is making it a seamless part of your daily life, so it doesn’t feel like an extra chore.
Finding those small opportunities to move more and sit less, which can collectively make a big difference in your overall health and body composition.
Action:
Write down – where could you incorporate more N.E.A.T. into your daily routine?
![](https://wiseandgorgeous.com/wp-content/uploads/2024/01/Healthy-Body-logo-1024x1024.jpg)