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.

Weight loss victory is in your grasp

Lately, I have been seeing and hearing a lot of ads for weightloss supplements and programs.  This got me to thinking, "Are these "solutions" sustainable?".  After doing some research, here are six items that I have read about that make sense and are doable. 


1.  Sustainability


This goes back to my initial question, "are these 'solutions' sustainable"?  If you have to buy a product to loose weight, how long will you be able - or willing- to keep buying this product?  Can you see yourself doing this for more than two months?  Do you see yourself doing it in five years?  If the answer is no, it is not sustainable.  If the answer is yes, what will happen after you stop using said product?  Will you be able to keep it off, or will the weight come back?  This is one reason that I have a problem with "Diets" that eliminate certain foods.


2.  Exercise


I know some people that are not into going to the gym and breaking into a sweat lifting weights or using an eliptical trainer.  I don't have any interest in doing yoga.  The key here is to find something that you like and enjoy.  Do you enjoy playing basketball?  How about a hike at a state park?  Do you enjoy roller skating, ice skating, or skate boarding?  If you do what you like, chances are you will do it long term.  This goes back to sustainability.  Just remember to have fun.


3.  Diet


I know some people don't like this word.  I'm not talking about reducing your calories to 450 for the day.  I'm talking about nutrient dense food.  Not sweets.  Not processed foods.  You can exercise for two hours each day, but you will spend the other 22 hours away from the gym (or whatever activity you choose to do).  This is why it is said that "weight loss is 80% diet".  Enjoy all types of foods.  Most foods can be made healthier by cutting the amount of fat or sugar that is added. 


4.  Meal planning



Knowing that a good diet is 80% of the battle in loosing weight, one way to win this battle is to plan your meals ahead of time.  Plan your meals a week in advance and do your grocery shopping with these meals in mind.  You can check the weekly ads to see where you can get the best deals for your groceries.  You can also take one afternoon, say a Saturday or Sunday, and make all your meals for the week.  Put your seperate meals in their own containers in the fridge.  When you're ready, put the containers in the lunch box or carrying case and off you go.  You don't have to wory about making your meals.  You can warm your meals in 5 minutes.  Again, this should be easy and sustainable...otherwise, you're not going to do it for the long term.


5.  Recognize hunger


Know that there is a difference between physical hunger and emotional hunger.  Are you about to eat because your stomach is growling or are you just craving something all of a sudden?  I have learned taht physical hunger is a gradual process.  Emotional hunger is a sudden and sometimes has specific food cravings.  Perhaps they are your comfort foods that relax you when an event has stressed you out.  Are you eating because your body says "feed me" or are you eating because you're bored?


6.  Plan indulgences


I have heard people say cut out sugar, cut out carbs, eliminate sweets.  This goes back to my first item above, sustainability.  Don't feel bad for having a piece of cake at your son's birthday party.  It's your anniversay and you go to your favorite restaurant for dinner and dessert.  Enjoy.  Part of life is the enjoyment of different foods.  To clarify, enjoy a sensable portion size.  Two bites of a piece of a Black Forest Cake is not sensable.  You are going to want more.  We all do.  A quarter piece of that cake is not sensible.  That is way too much.  Indulgences are not just portion sizes.  They also consist of frequency.  If someone at the office brings donuts every Friday, you don't need to eat two donuts every week.  When I was a kid, we called them "treats".  They would be something that you would have occasionally or on special occasions, not daily or weekly.


To conclude, remeber that successful weight loss will have to include lifestyle changes.  Some slight, some drastic...all depending on what your current habits are.  Know this:  It is doable and you are not alone.  Three words for success: Sustainable, Enjoyable, Moderation.

Stress free portion control

Hello there,


I was reading recently some information on nutrition to stay abreast of current issues in the health/fitness industries and to keep up with my CEC requirements.  One article was mainly about calories.  When I worked in the restaurant industry, all servings were measured and weighed during prep time.  Amazing how fast and accurate someone can learn to get the right amount of ingredients in a fast paced environment.  This post is to help reduce the stress most people have about portion size.


I know that a lot of people wonder what is a portion size?  And when they see what a portion size is, they think that is not enough.  I've been there.  However, one does not have to walk with measuring spoons, measuring cups, and a food scale.  Who would want to?  Where is the freedom there?  You already have the perfect measuring tool with you:  your hand.

Yes, your hand is a great tool.  I understand, some people have bigger hands and some people have smaller hands.  Your hands are right for you, not someone else.  Think of this as a personalized measuring tool.  Here are the rules of "thumb" (pardon the pun):

Use your palm to determine how much protein you need for your meal.  The diameter and the thickness of your fish, steak, or chicken breast needs to be roughly the size of your palm.  It has been recommended that men have 6 - 8 portions per day.  This would be roughly 2 servings per meal.  For women, it is recommended four to six servings per day.  This would be roughly 1 serving per meal.  Don't forget, you are also going to be eating veggies, carbohydrates and fats too. 

This is a good way to measure veggies.  This is for the colorful, non starchy vegetables.  Like with the protein, men can have two servings per meal and women can have one per meal. 



This is for carbohydrate dense foods like grains, fruits, and starches.  For men, again, this would be two servings per meal.  Women are one serving per meal. 



Remember, these are healthy fats not just any fat.  This is a good way to measure a portion nut butters (peanut butter), oils, butters, nuts/seeds, and cheese for example.  This is the thickness and length of your thumb.  For men, you guessed it, two servings per meal and women are one serving per meal.


Keep in mind, this is not exact.  This will work for most people without having to guess or estimate how much to consume.  How you adjust this to meet your needs depends on how full you are after a meal, how active you are, what your training goals are, are you able to maintain your energy levels to meet your workout needs, and if you are seeing any results.


Please leave a comment.  Let me know what you think of this post and if it works for you.