Like it or loathe it — weight loss is largely down to creating a negative energy balance.
Sure — a calories isn’t just a calories — 300 calories from donuts are very different from 300 calories of vegetables but ultimately if you want to lose weight you have to create a negative energy balance.
Less in. More out.
While most of us attribute that to exercise and diet — move more and eat less — there are two other very simple, very important factors that will make a difference.
The first is N.E.A.T or non-exercise related thermogenesis.
How to Increase Your N.E.A.T.
N.E.A.T. is burning calories that are not from exercise, eating (yes, your burn calories from eating) and sleeping (yep, you burn calories even when you sleep).
It might be the fidgeting you do at work, taking the stairs instead of the lift and moving around more.
While the amount of calories burned from N.E.A.T. might not sound like a majority factor remember exercise is often as little as 15-30% of your daily calories needs.
A small increase in your daily N.E.A.T. can and will have an impact.
And often it’s N.E.A.T. that makes naturally skinny people, skinny.
Increase Your T.E.F.
T.E.F. is the Thermogenic Effect of Food and can account for 10% of your daily calorie expenditure.
In a nutshell the food you eat can and does impact the calories you burn, with protein having the highest T.E.F.
So in a nutshell, eat more protein and you’ll burn more calories.
One of the biggest problems with Western Diets is that we all eat too many carbohydrates and not enough protein.
So most folk don’t eat enough protein (you should try to squeeze in lean protein at every meal, including breakfast) which will a) make you feel fuller b) ensure your protein needs are met and c) help you burn more calories.
That’s what you call a win-win-win situation!
Do You Want to Start Burning More Calories?
If you’re serious about losing weight — and more specifically fat — then the surest ways to do this is by:
- Increasing your metabolism
- Increasing your N.E.A.T.
- Increasing your T.E.F.
- Exercising more
- And eating the right kind foods
Five things our training and nutritional suggestions can and will help you improve.
To find out more about our daily fitness classes or personal training for weight loss fill in the enquiry form on this page or call our gym on 01293 552 511.
We’re a friendly bunch, here to help and when you get in touch you’ll be making the first and most important step to changing how you look, feel and perform.
See you in the gym (hopefully)!