When it comes to fat loss, small changes can lead to big results

In the modern world, every movement matters. Swapping your car keys for a bike lock to meet a friend, opting for a stroll across the office instead of firing off an email, and embracing the stairs over the elevator are all aspects of ‘non-exercise activity thermogenesis’ (NEAT). Believe it or not, these everyday tasks can account for a whopping 30% of your daily calorie burn. If shredding fat is your goal, NEAT could be your best ally.

As an MF reader and fitness enthusiast, you might feel like you’re crushing it in the weights room, with a guaranteed calorie deficit and lean gains on the horizon. But here’s the twist: research from the University of Copenhagen reveals a surprising pitfall. The more you bust your butt in structured workouts, the more you may unconsciously curtail your NEAT, potentially undermining all that hard work.

We’ve all experienced it: after an intense leg day, that comfy couch starts calling your name. However, this new research indicates that with increased workout intensity, you may instinctively default to a more sedentary lifestyle. It’s the dreaded compensation effect in action, and there’s a psychological element at play, too. We often reward ourselves with downtime, thinking, I’ve earned this.

But if you want to amplify the benefits of NEAT and keep your activity levels high throughout the day, try the following strategies…

1. Choose active commutes

Trade your car for a bike or your own two feet. Whether you’re biking to work or walking to the shop, every step counts.

2. Stand up more

Ditch the chair and invest in a standing desk or desk converter. Standing meetings can boost your energy and creativity. Try to alternate between sitting and standing to keep your body active.

3. Take movement breaks

Set a timer to remind yourself to step away from your desk every hour. Use this time to stretch, walk around, or do a quick set of squats. These mini workouts can add up throughout the day.

4. Choose stairs over elevators

Whenever possible, bypass the elevator and take the stairs instead. This simple adjustment to your routine can add significant calorie burn over time.

5. Embrace fidgeting

Don’t underestimate the power of small movements. Tapping your feet, wiggling in your chair, or stretching your legs can keep your metabolism revved up.

6. Set daily movement goals

Use a fitness tracker to monitor your daily steps. Aim for 10,000 steps a day, or challenge your friends to step competitions. Tracking your progress keeps you motivated.

7. Have active meetings

Suggest walking meetings for discussions that don’t require screens or presentations. Not only does this keep you moving, but it can also enhance creativity and idea flow.