Have you heard of Non-Exercise Activity Thermogenesis?

Our bodies generate heat at all times.  Even at rest, our bodies still generate heat.  Our bodies are incredible machines and we're always learning something new about it.  When people talk about losing weight, most people refer to calories and to reduce the amount of calories to be consumed.  To get everyone on the same page, here are some definitions everyone needs to know to understand the thermal dynamics of our wonderful bodies.

• Calories - A unit of measure of energy to raise the temperature of 1 liter of water by 1 degree Celsius. 
• Basal Metabolic Rate (BMR AKA Resting Metabolic Rate (RMR)) - This is the minimum amount of energy that the body requires to support life functions and organs.  This is about 75% our total energy requirements.  Most of this is for the Liver, Brain, and muscles.  So remember to lift weights and build some muscles.  
• Thermic Effect of Food (TEF) - This is the energy that the body uses to break down the food we eat into more energy or to move it to a location for future use.  This is about 10% of total energy requirements.
• Thermic Effect of Physical Activity (TEPA) - This accounts for the remaining 15% of energy we use.  This is the energy that we use when we participate in sports, or and exercise class.  
• Excess Post-exercise Oxygen Consumption (EPOC) - Amount of energy the body uses after exercise is complete to return to its normal state.  This is within the TEPA energy.

Up until recently, everyone always talked about losing weight in terms of calories in and calories out.  A lot of people would also ask "how much should I work out to lose weight?".  When it comes to losing weight, I believe, we also need to look at what you do to burn calories that are not considered "working out", or organized sports/physical activity.

This is where the relatively new term Non-Exercise Activity Thermogenesis (NEAT) comes into play.  This is the energy that is used (part of the TEPA mentioned above) but it is not from formal exercise usage.  This is energy that is used in daily living.  Here are some examples:

• Getting out of bed
• Brushing teeth
• Bathing
• Fixing a meal
• Eating a meal
• Driving to/from work
• Walking to car/office/school
• Writing/typing at work
• Talking
• Sitting down
• Standing up
• Picking up a baby/groceries

These are small but they add up.  Were you running late today and had to run to catch your bus?  Did you mow your yard over the weekend?  Yes, all of these things count toward weight loss.  Heck, just standing in one spot requires your body to burn calories.  If your goal is to loose weight, remember that a pound of fat is equivalent to 3,500 calories.  So if you increase NEAT by walking say 2 miles (~200) and make healthier food choices like cutting a can of soda and potato chips per day (300).  That is about 500 calories per day you would be cutting.  In a week's time that would be 3,500 calories.  So, go for a walk after dinner - it's good for digestion, it's relaxing, and you can burn extra calories.  You can also get out and play with your kids or grand kids.

If you have any questions, let me know.  Wishing you success on your fitness journey.  Now, let's get started.