How Calories Are Expended & The Power Of NEAT
Calories play a central role in our daily lives, particularly when it comes to health and weight management. But how does the body actually burn calories, and what factors influence this process? In addition to traditional exercise, there's another important concept at play: NEAT (Non-Exercise Activity Thermogenesis). In this article, we will explore how calories are burned in the body and the significance of NEAT in our daily lives.
Calories: The Energy Currency:
Before we delve into calorie burning, let's briefly understand what calories are. Calories are units of energy that our bodies use for various functions, including maintaining basic physiological processes, such as breathing, digestion, and cell repair, as well as fueling physical activity. When we consume more calories than our bodies need, the excess is stored as fat, leading to weight gain. Conversely, burning more calories than we consume results in weight loss.
Basal Metabolic Rate (BMR):
The process of calorie burning begins with the Basal Metabolic Rate (BMR). BMR represents the number of calories your body needs to maintain basic functions while at rest. These functions include regulating body temperature, circulating blood, and supporting organ function. BMR accounts for approximately 60-70% of your daily calorie expenditure and is influenced by factors like age, gender, muscle mass, and genetics.
Thermic Effect of Food (TEF):
When you consume food, your body expends energy to digest, absorb, and process it. This is known as the Thermic Effect of Food (TEF). Protein-rich foods tend to have a higher TEF compared to fats and carbohydrates, meaning they require more energy for digestion and can slightly boost calorie expenditure.
Physical Activity:
Physical activity is the most well-known factor in calorie burning. This includes structured exercise, such as jogging or weightlifting, as well as daily activities like walking, gardening, and household chores. Physical activity can contribute significantly to calorie expenditure, with intense workouts burning calories even after you've finished exercising due to the afterburn effect, known as excess post-exercise oxygen consumption (EPOC).
Non-Exercise Activity Thermogenesis (NEAT):
Now, let's dive into the fascinating concept of NEAT. NEAT refers to all the calories you burn throughout the day that are not related to structured exercise or resting metabolic rate. NEAT encompasses everyday movements like fidgeting, standing, walking to work, typing, and even activities like cleaning or playing with children.
The significance of NEAT lies in its potential to greatly impact your daily calorie expenditure. Small, consistent movements can add up to a significant number of calories burned over time. In fact, studies suggest that NEAT can vary significantly among individuals and can play a crucial role in weight management. People with active jobs or lifestyles may naturally have higher NEAT levels.
How to Increase NEAT:
Take the Stairs: Opt for stairs instead of elevators or escalators whenever possible.
Walk More: Incorporate short walks into your daily routine, like taking breaks to walk around the office or choosing to walk for short errands instead of driving.
Stand Up: Try standing while working or watching TV instead of sitting for prolonged periods.
Gardening and Household Chores: Engage in gardening, cleaning, or household chores regularly. These activities contribute to NEAT.
Fidgeting: While you can't control this entirely, subtle movements like tapping your foot or fidgeting your hands can increase NEAT.
Conclusion:
Understanding how calories are burned in the body involves recognising the significance of BMR, TEF, and physical activity, including structured exercise. However, the often-overlooked NEAT principle highlights that small, everyday movements also contribute significantly to calorie expenditure. By incorporating more active habits into your daily routine and paying attention to NEAT, you can boost your calorie burning and support your overall health and fitness goals. Remember, every step counts, and even seemingly minor activities can make a notable difference in the long run.