Fitness Tip: How To Lose Weight Without Going To The Gym

In this post, we will discuss the concept of remaining active throughout the day and not only during that one hour in the gym.

Start to observe people you think are “blessed” with a fast metabolism. See how long they stay glued to their chairs, and soon you will find out these people are blessed because they are very active.

Being active throughout the day is a must to have fast metabolism. It eventually leads to weight-loss.

Experts have given the active lifestyle a name: N.E.A.T. Non exercise activity thermoseies

What is N.E.A.T

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.

How N.E.A.T helps in weight loss?

It’s science. Or in simpler terms … you can’t work out and then sit on your ass all day expecting to lose weight. You need to combine both N.E.A.T.  and physical exercise. It’s about energy balance. People who walk, take stairs and answer the door bell spend more energy than those people who wish to lose weight.

How to improve N.E.A.T

Walk More

It’s the easiest to expend more energy throughout the day. Park further away in the parking lot, schedule 20-minute walks into your daily routine. Try to hit a daily minimum of 7k steps. Take small breaks at work and go for walk, and soon your body will crave for the movement.

Do Your Own Cooking

And we don’t mean throw something in the microwave! On average, you will burn 200 calories per hour cooking. Throw in an extra 75 calories for cleaning up afterwards, and add the fact that you will be eating a healthy, nutritious meal. The benefits of home cooking go well above and beyond the food you put in your mouth. We can’t speak highly enough of this one.

Take Stairs

A small habit of ditching elevators for stairs can help you lose weight far more quickly. I know you live on 20th floor, why don’t you take elevators from 5th floor. Climbing just two flights of stairs burns between 5-10 calories depending on your weight, speed and the number of stairs per flight. Make this relatively tiny effort every day and, all things being equal (being at a steady weight, no increase or decrease in calorie intake or expenditure elsewhere), this could result in a pound of fat loss in a year’s time. Now imagine how much you could lose if you use stairs instead of lifts all the time.


Gardening and yard work involves a lot of energy input. Digging holes, planting, uprooting, mowing the lawn, cutting trees and doing yard work can increase NEAT levels.

Working while standing

Standing involves the continuous use of leg muscles and doing work while standing is bound to increase energy expenditure in comparison to doing it while sitting or lying down. One can increase energy expenditure by standing in local commute, standing while typing or doing office work, standing while cooking, cleaning or laundry. It was found that work done during standing, as compared that done while sitting, increases energy expenditure by about 174 kcal.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s