Last month I wrote about eating delicious, wholesome food for our health, and not relying on calories-in and calories-out as a weight loss method. This month we can take another look at motion and exercise, even the tiniest movements, and how important they can be. I’ve written about (NEAT) Non-Exercise Activity Thermogenesis before, but it’s kind of a fun topic so you might enjoy hearing about it again.
We might like to control all of our energy output, but we can’t, because about 60% of the calories we eat support our Basal Metabolic Rate, which includes necessary things like the beating of our heart, cell production, respiration, maintenance of our body temperature, and circulation. Digesting and metabolizing our food takes up about another 10% and can’t be changed significantly. That leaves the remaining approximately 30% for all our other activities. This is the only part of energy output under our control. Revving up our NEAT is more accessible for those who don't or can’t exercise as much, if at all. Some examples of NEAT are putting on our shoes, opening the door, washing our hands, and getting dressed. These little behaviours can accumulate and end up expending a lot of energy.
Our evolution has taught our minds to “want” us to stay the same weight. This is called set point theory and is one of the barriers to weight loss that people meet again and again. According to this theory, our bodies have a set point that is encoded in our brain, to keep us at a constant weight. If we’re trying to lose weight, but have reached a plateau, we can change the factors under our control, like the quality of our food intake and our movement. We can change that set point. It’s not easy but we can do it. It could take the support of a group, as well as patience and persistence.
So, let’s outsmart our brain by consciously working against our body’s set point. Not only is it a good idea to avoid empty calories that don’t build muscle or add needed vitamins and minerals, but let’s remember NEAT. We can build in those extra steps, chop our veggies by hand instead of using the food processor, knit or crochet, type or write, and work them into our daily routines so they become habits. These everyday motions add up, and it’s amazing how many calories they can burn over a day. Just standing can burn over 70 more calories in an hour than if we were seated. The number of calories we burn during an hour of “exercise” is relatively small compared to the calories we lose daily by NEAT. Of course, if exercising is a pleasure, don’t give it up! Just add more NEAT to your day. And for our mental health, we know that fun is so important. So let’s go for a walk with a buddy or put on some music and move to it while working. A friend told me she dances with her vacuum cleaner. Good for her! And remember, fidgeting also burns calories! It’s good for our health.
Our group might be just what you’re looking for; we would love to have you join us. TOPS welcomes everyone of any age, gender, or interest, who wants to take off pounds sensibly. The meetings are informative, encouraging, and friendly. We are an international, budget-friendly self-help program. Your first visit is free. Go to www.tops.org for more informatio.
Submitted by Amber Harvey
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