The average person gains 10 lbs. per year. That is simply 96 extra calories eaten over the amount burned each day.
I remind client’s everyday how the weight that they gained and want to lose came on slowly. A few extra calories here and there, a few less activities here and there, etc...When you realize that the weight you gained most likely developed at a rate of 1 lb. a month or less, it truly shows that to do a weight loss program that helps you lose 1 - 2 lbs. a week - is truly fast! You are losing at a rate that is more than twice as fast as the weight came on.
Speaking of resolutions, what are some New Year’s resolutions that you have kept? Have you kept the one where you say you will write in your diary every single day? That you will go to the gym every single day? That you will eat better every single day? Most likely, you haven’t.
But have you may have kept general rules of thumb in check like: Take more pictures, give more compliments, focus on positive thinking…etc. Those are small and realistic goals, and therefore much more attainable.
That is where Non-Exercise Activity Thermogenesis, (NEAT) activities come in. They are small, realistic ways to add a little bit more toning, stretching and calorie burning activities to your day. If doing them motivates you and inspires you to go further and do more strenuous and structured exercises – that’s great – then it was a jumping off point. But if all you do is start to incorporate more of these into your day, you are still doing better than you were doing before, and that is a positive outcome as well.
To begin with, look at your day, what are habits and routines that you could modify in order to burn a few more calories each day. Perhaps add squats or leg-lifts or lift up on your toes to work your calves while you are brushing your teeth or your hair? Do wall push-ups or squats while you are waiting for the microwave to finish making up your breakfast. Stuck in traffic? Do arm curls while you’re sitting there, or if that’s too conspicuous, butt-clenches - no one will ever know!
Weight is usually gained at a rate of 96 extra calories per day right? Why not lose it twice as fast by adding small, 1-minute exercises to each and every day. These activities don’t de-rail your schedule, and they don’t involve spending hours in the gym. The simple repetition of habitual activities day in and day out - can have a dramatic and positive impact!
Check back for upcoming articles with additional NEAT activities coming soon!