It’s common sense that the more you move, the more calories you burn.
But just how much movement does it really take to make a difference?
And is it really possible to boost your metabolism by increasing simple daily activity?
James Levine, M.D., who heads the NEAT (Non-Exercise Activity Thermogenesis) lab at the Mayo Clinic, found that the average individual can burn up to 350 extra calories a day just by moving more.
For the average person, that’s equivalent to walking at a moderate pace for about an hour and a half. And since 1 pound of body weight equals about 3,500 calories, you could potentially lose 1 pound every 10 days if you add NEAT activities to your daily routine and keep your food intake and exercise levels the same. ~Neatlift.com
On the The Doctors TV show, they recently illustrated this fact by monitoring the number of calories one lady burned in a day simply by using Non-Exercise Activity Thermogenesis.
The simple activities she did throughout the day that burned more calories than usual:
She ended up burning 700 more calories!
How? By simply being aware of what she was doing and how much or how little she was moving at the time.
That’s great news, don’t you think?
Just as the calories you put into your mouth really add up quickly, so do the calories you burn simply by being conscious of what you’re doing.
So, it’s clear that you can easily burn calories without going to the gym. (Thank goodness, because who has time to go to the gym?!)
By choosing the slightly more physical way of performing all of the little things that you do on a daily basis, you will inevitably burn more calories and lose more weight.
In addition to the findings revealed by the Non-Exercise Activity Thermogenesis lab at the Mayo Clinic, the University of Missouri at Columbia discovered that simply standing for an extended period of time helps leg muscles produce a fat-burning enzyme called lipoprotein lipase.
Yep, something as simple as standing burns more calories than sitting does!
Research also shows that, even with moderate forms of traditional exercise, you are at higher risk for obesity and elevated blood pressure when you spend most of your days sitting down on the job and your nights doing sedentary activities at home (like watching TV or typing on the computer).
The time you spend sitting in a chair is keeping your body’s fat-burning in park!
So, to counteract a sedentary lifestyle, you need to get moving on a daily basis — not just on “gym days”.
Here are some fun ideas…
Even if you sit at a desk most of day, there are ways to boost your activity level:
On average, 20 steps burn off 1 calorie. Though this may not sound like much, once you get moving, you’ll really see a difference.
Chores are a daily activity that you can’t avoid, but turning them into a workout can burn more calories and even boost your cardio strength!
Some ways to move more at home:
Yep, you can even move more — and faster — while doing something you love: shopping!
Here are some tips to boost the calorie burn while you’re out and about:
To keep motivated to move more and burn more calories throughout the day, it’s got to be fun.
Here are a few ways to make burning calories fun on a daily basis:
In the end, it is the small but sustained changes in your daily activities that profoundly affect your energy level and the number of calories you burn each day.
For most people, NEAT accounts for about 30% of physical activity calories spent daily, but NEAT can run as low as 15% in sedentary individuals and as high as 50% in highly active individuals. Source
I like to help people find unique ways to do things in order to save time & money — so I write about “outside the box” ideas that most wouldn’t think of. As a lifelong dog owner, I often share my best tips for living with and training dogs. I worked in Higher Ed over 10 years before switching gears to pursue activities that I’m truly passionate about. I’ve worked at a vet, in a photo lab, and at a zoo — to name a few. I enjoy the outdoors via bicycle, motorcycle, Jeep, or RV. You can always find me at the corner of Good News & Fun Times as publisher of The Fun Times Guide (32 fun & helpful websites).
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