Non-Exercise Activity Thermogenesis (N.E.A.T) is a game changer when it comes to achieving your fitness goals. N.E.A.T refers to the calories burned through everyday movements outside of structured exercise—like walking, cleaning, or standing. It’s the often-overlooked piece of the puzzle that can make a massive difference in weight loss, muscle gain, or overall health.
Why is N.E.A.T Important?
While structured exercise is beneficial, it’s just one small part of your daily calorie burn. N.E.A.T accounts for a significant portion of your energy expenditure, and neglecting it could be why you’re not seeing results despite consistent workouts. Think about it—if you work out for one hour but remain sedentary the rest of the day, that hour of exercise is only a fraction of your overall activity.
Modern lifestyles—dominated by desk jobs, screen time, and commuting—make it easy to overlook movement throughout the day. Sitting for prolonged periods not only limits calorie burn but also negatively impacts overall well-being.
How to Increase Your N.E.A.T
Boosting your N.E.A.T doesn’t require intense effort or drastic changes. Small, consistent actions can have a compounding effect. Here are some practical ways to increase your daily movement:
At Work
Use the bathroom on a different floor.
Deliver messages in person instead of emailing.
Take a 2-minute walk every hour.
Walk during your lunch break for 5–15 minutes.
Set a timer to stand periodically or use a standing desk.
At Home
Wash dishes by hand.
Stretch or use a foam roller while watching TV.
Park farther away in parking lots.
Take the stairs instead of the elevator.
Sit on a stability ball instead of a chair.
While Running Errands
Walk briskly instead of strolling.
Carry your groceries instead of using a cart.
Why Small Changes Matter
The beauty of N.E.A.T is that small changes add up. Increasing your N.E.A.T helps burn calories, promotes weight loss, and improves your overall health—without adding extra time at the gym or drastically changing your diet.
The Challenge
Starting today, aim to add small movements to your daily routine. Don’t underestimate the power of these changes. Whether it’s walking more, standing instead of sitting, or taking the stairs, consistent effort will lead to significant results over time.
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Danielle Rancourt, MS, RD
I'm Dani, founder & CEO of Pivot Nutrition Coaching. I'm also a Registered Dietitian and Certified Sports Dietitian based out of Grand Forks, North Dakota.
I'm a busy toddler mom and former college athlete who gets it! Life is busy, and nutrition can be so confusing & overwhelming!
I'm here to SIMPLIFY nutrition and help you look & feel your best without giving up your favorite foods!