NEAT

NEAT

Todays presentation is on NEAT or Non Exercise Activity Thermogenesis.This presentation will look at how the simple act of walking or moving throughout the day can assist with weight loss.

1NEATWhat is NEAT?Non Exercise Activity ThermogenesisThe energy expended from your daily activities that is not induced from eating or exercise.WalkingMany of us spend 8-12 hours per day in a chair at a deskCouple this with 6-8 hours per night sleepingSome people commute 1-2 hours per day to and from workBlood sugar and blood fats rise

Non Exercise Activity Thermogenesis is the energy expended from your daily activities that is not induced from eating or exercise. Such as walking.

Many of us spend 8-12 hours per day sitting at a desk along with 6-8 hours per night sleepingA lot of people commute 1-2 hours per day to and from workSo its not uncommon for some of us to not move for as much as 15-20 hours per day.So if we are idle for long periods of time, the levels of blood sugar and fat start to rise in our blood stream.Over a period of time this can lead to decreased insulin sensitivity and increased fat storage.

2NEATIf you are idle for long periods, energy utilisation is a lot lessOverweight individuals tend to be seated for 2.5 hrs longer per day than sedentary lean people How can increasing NEAT assist with weight loss?By increasing your NEAT you could potentially increase your calorie expenditure by 350 calories per day

If you are idle for long periods, energy utilisation is obviously going to be a lot lessStudies of individuals who are seated for long periods of time have shown that overweight individuals can be seated for 2.5 hrs longer per day than sedentary lean peopleHow can increasing NEAT assist with weight loss?Studies have shown that By increasing your NEAT you could potentially increase your daily calorie expenditure by 350 calories per day

3NEATOver the course of one day this amount is small, however multiplied over the period of a week and a year the increase in your metabolic rate will be significant.Walking after eating?Lowers blood sugarClinical Trials

This isnt a large amount however when you multiply this over the period of a week and a year the extra energy being burnt adds up.Walking after eating has also been found to have a positive effect blood sugar and insulin levels?After you eat, blood sugar and insulin levels riseThe action of walking requires energy for your muscles to expand and contract. The uptake of glucose into muscles will be higher after a meal if walking occurs. This can help lead to lowered blood sugar levels.A 2011 study conducted by the Institute of Endocrinology in Israel found that 69% of patients who had poor resting glucose metabolism, improved their ability to metabolise glucose when walking was involved.

4NEATHow to increase NEAT?Walk to work if possiblePark further from work and walkGet off public transport further from work and walkTake the stairs instead of liftWalk to fill up your water bottle every hour

How to increase NEAT?

Walk to work or park further from work and walk the rest of the way

If youre taking public transport, Get off public transport earlier and walk

Take the stairs at work instead of the lift

Walk to fill up your water bottle every hour

5NEATWalk to speak to colleagues instead of calling or emailingGo for a walk at lunch with friendsGo for a walk after workUse a pedometer. Either buy one or download a free pedometer phone app. Aim to increase your amount of steps to around 10,000 per day

Walk to speak to colleagues instead of calling or emailingGo for a walk at lunch with friendsGo for a walk after work

You can also try using a pedometer. Either buy one online or download a free pedometer phone app. A good target to aim for is around10,000 steps per dayAlthough the actual act of walking isnt a huge calorie burner, it is the hormonal effect we trying to create of lowering blood sugar levels and creating better insulin sensitivity which will then assist with weight loss.

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