What is N.E.A.T?

Are you missing out on the biggest fat burning secret?

Even if you work-out every day for an hour, let’s say two and be generous. 

That’s only 14 out of 168 hours per week… how much of a difference can that actually make?

If you’re training smartly, doing some strength training, HIIT training, and some mobility work, you should be doing well.

But you could be doing so much better, if you focused on N.E.A.T.

N.E.A.T stands for ‘Non-exercise Activity Thermogenesis’ it is the energy expended that is not from sleeping, eating or sports-like exercise. (1)

Research in one study demonstrated ‘changes in NEAT accounted for a 10-fold difference in fat storage’. (2) Another went on to show ‘those less able to activate NEAT stored a higher proportion of the excess calories as fat’. (3)

What does this mean? Increase N.E.A.T and you will burn more and store less fat.

How to increase N.E.A.T?

  • It does not mean exercise more! 
  • Buy a step tracker and get a base line, (how many steps are you currently taking daily?), once determined, start to increase slowly, a good base to aim for is 10000 steps per day
  • It might seem unlikely, however sitting up straight with good posture can help, trust me it burns more calories
  • Tapping your leg or fidgeting is apparently great, (haven’t managed to make that a habit yet)
  • Schedule a movement break every 30 - 60 minutes and go for a walk around the office
  • Take the stairs and use a bathroom further away
  • Just try and add little bits of movement into your everyday life

If you’d like to learn more or give some feedback on how you did trying to burn more fat using ‘N.E.A.T’ I’d love to hear from you.

See you in the gym








1.         Levine JA. Non-exercise activity thermogenesis. Proc Nutr Soc. 2003;62(3):667-79.

2.         Levine JA, Eberhardt NL, Jensen MD. Role of nonexercise activity thermogenesis in resistance to fat gain in humans. Science. 1999;283(5399):212-4.

3.         Vanltallie TB. Resistance to weight gain during overfeeding: a NEAT explanation. Nutr Rev. 2001;59(2):48-51.