What Is NEAT (Non-Exercise Activity Thermogenesis) and Why Does It Matter for Fat Loss?
My Struggle with Fat Loss and the Key I Was Missing
Hey girl, hey! If you’ve been on the weight loss rollercoaster like I was—losing weight, gaining it back, feeling stuck and frustrated—you’re not alone. I spent years bouncing between restrictive diets and intense workout plans, only to find myself back at square one every time. After having my son, I knew I needed a better, more sustainable way to lose fat and keep it off. That’s when I discovered NEAT (Non-Exercise Activity Thermogenesis)—the real needle mover in my journey.
I was working out five days a week, lifting weights, doing cardio, and eating healthy. But the scale? It barely moved. Some weeks, it went up even when I was tracking my food and staying within my calorie goal.
I was beyond frustrated.
I felt like I was doing everything in my power to lose fat, but my body wasn’t cooperating. Then I stumbled upon NEAT (Non-Exercise Activity Thermogenesis)—a term I had never heard before. Turns out, it was one of the biggest missing pieces of my fat loss puzzle.
If you’ve ever felt stuck, wondering why your workouts aren’t leading to the results you expect, or why fat loss feels so slow despite eating in a calorie deficit, you might be missing this key component, too.
So let’s dive into what NEAT is, why it matters, and how you can easily increase it to maximize fat loss—without spending extra time at the gym!
What Is NEAT (Non-Exercise Activity Thermogenesis)?
NEAT stands for Non-Exercise Activity Thermogenesis, and it refers to all the calories you burn from daily movement that isn’t structured exercise.
Think about it: You spend one hour at the gym, but what about the other 15-16 hours of your day? That’s where NEAT comes in.
NEAT includes:
- Walking around the house
- Taking the stairs instead of the elevator
- Cleaning, vacuuming, or doing laundry
- Grocery shopping and carrying bags
- Playing with your kids
- Fidgeting, standing, or even tapping your foot
This type of movement actually accounts for a large portion of the calories you burn each day—and for some people, it makes up a much bigger percentage than their workouts!
In fact, studies show that NEAT can vary by up to 2,000 calories per day between individuals based on their activity levels. That means two people of the same weight and height can burn drastically different amounts of calories, depending on how much they move throughout the day.
Why NEAT Matters for Fat Loss
If you’ve been in my world for a while, you know fat loss is all about calories in vs. calories out—a.k.a. the energy balance equation.
- If you burn more calories than you eat, you’ll lose fat.
- If you eat more calories than you burn, you’ll gain fat.
Simple, right? But here’s the thing: Most people only think about calories burned from workouts, not their total daily movement.
NEAT accounts for 15% of your Total Daily Energy Expenditure (TDEE)—which is the total amount of calories your body burns in a day. To put that into perspective, your structured workouts (EAT—Exercise Activity Thermogenesis) only account for 5% of your TDEE!
So if you’re relying only on your workouts to create a calorie deficit, but you’re sitting most of the day, you’re missing out on a huge opportunity to burn more calories effortlessly.
Here’s Why This Is So Powerful:
- Workouts only last 30-60 minutes per day, but NEAT happens all day long.
- NEAT is easy to increase without feeling like you’re “doing more exercise.”
- More movement = more fat loss without eating less or working out harder.
This means instead of slashing calories (which can leave you feeling tired, hungry, and frustrated), you can increase your NEAT and naturally burn more calories throughout the day—making fat loss easier and more sustainable.
How to Increase NEAT for Faster Fat Loss
You don’t need to make huge changes to see big results. Small increases in movement throughout the day can add up fast. Here are some simple ways to boost your NEAT and maximize fat loss:
1. Get More Steps (Without “Exercising”)
- Aim for 7,500-10,000 steps per day (but start where you are and build up!).
- Park further away in parking lots.
- Take the stairs instead of the elevator.
- Walk while talking on the phone.
- Take short walks after meals.
2. Stand Up More
- Set a reminder to stand up every 30-60 minutes.
- Work at a standing desk if possible.
- Stand while folding laundry or doing dishes.
- Do calf raises while brushing your teeth.
3. Add More Movement Into Daily Tasks
- Walk around while waiting for your coffee to brew.
- Do squats or lunges while playing with your kids.
- Dance around while cooking or cleaning.
- Pace while watching TV or listening to podcasts.
4. Increase Fidgeting and Small Movements
- Tap your foot, bounce your knee, or shift positions while sitting.
- Stretch and move around during breaks.
- Play with a stress ball or small fidget toy.
5. Make Housework Work for You
- Vacuum, sweep, or mop more often.
- Wash dishes by hand instead of using the dishwasher.
- Do yard work, gardening, or home improvement projects.
Pro Tip: If you want to track your NEAT, use a step tracker or smartwatch to monitor how much you’re moving throughout the day. This can be a game-changer for staying accountable!
How NEAT Helped Me Lose 60 Pounds
After learning about NEAT, I decided to test it out for myself. Instead of only focusing on my workouts, I started adding more movement throughout my day.
- I took walk breaks at work instead of scrolling my phone.
- I set a step goal and hit 8,000 steps a day.
- I did small movements while sitting, like tapping my foot and shifting positions.
- I played with my son on the floor instead of watching from the couch.
- I parked further away at stores and took the stairs every chance I got.
The result? I lost 60 pounds postpartum—without extreme dieting or hours of cardio.
And the best part? Increasing my NEAT was easy, natural, and didn’t require extra time. It simply became part of my daily life.
Final Thoughts: NEAT Is the Fat Loss Hack You’re Missing
If you’ve been struggling with fat loss despite eating in a deficit and working out, NEAT might be the missing piece.
Remember:
- NEAT burns more calories than your workouts alone.
- You don’t need extra gym time—just move more throughout the day.
- Small daily movements add up and make fat loss easier without eating less.
So instead of focusing only on your workouts, start looking at your whole day and find small ways to move more.
Want more tips on how to fuel your metabolism for fat loss without extreme dieting? Grab my FREE Macros & Metabolism EBook here!
And let me know in the comments—what’s one way you are going to increase your NEAT starting today?
