written before the article
previous article『03』Weight Loss| Thermic Effect of Food| Do you have any girlfriends who can eat without getting fat? (superior) I have mentioned the part about the “thermic effect of food” among the three ways that the human body consumes calories.
Now for the second half that unintentionally affects weight loss, “non-exercise thermogenesis”
1. How the body uses calories (energy)？
We know exercise burns calories, but basically, all physical activity burns calories
The caloric expenditure generated by our bodies performing a series of small movements and basic activities in daily life that do not involve active movement, which may include small movements while sitting, keystrokes, mouse clicks, sitting changes, even foot swings, etc. These activities may seem small, but they are quite frequent, and they can add up to considerable energy expenditure over the course of the day.
There is also a phenomenon called “Non-Exercise Activity Thermogenesis” (NEAT for short), which also allows our body to generate heat
Small movements in the office also require the body to consume energy to operate
2. What is NEAT
The human body consumes calories, in addition to general physiological activities, there are also “non-exercise thermogenesis」
There must first be a concept here, “activity calorie consumption” is not equal to “exercise calorie consumption”
Some people may think that the calorie consumption of activities is the calories consumed by running and fitness, which is wrong.
Let’s talk about exercise heat consumption first, which is our conscious “calories consumed by exercise”, such as weight training, treadmill, boxing…etc.
And “activity calorie consumption” refers to the activities other than exercisecalories burned in daily activitiessuch as washing clothes, cooking, cleaning the room, taking the subway to and from get off work, riding a bicycle, chatting with friends and colleagues, shopping, etc.
Daily commuting by bicycle is also one of the heat consumption of activities
3. How to use NEAT to lose weight
The principle of the NEAT weight loss method is actually very simple, nothing more than four words, “Less idle and more active”
As long as the calories consumed by physical activities, even intense thinking activities, are counted as activity heat consumption.It is very useful to understand this, because we have always believed that if we don’t have time to exercise, we cannot lose weight; in fact, we can lose weight without exercising and doing more activities, and the effect is not necessarily worse than exercising
NEAT’s weight loss in life should not be underestimated, such as climbing stairs instead of taking the elevator, walking 5 minutes to lunch, doing housework, etc.It can almost be said that in addition to exercising and eating in your life, these behaviors can help you accumulate a lot of calorie consumption
Basically, NEAT isWalk more, stop more, move more。
Watching TV while standing, reading a book, pacing back and forth while talking on the phone, walking and talking while chatting with friends, walking to and from get off work, climbing more stairs, etc., are all behaviors of the NEAT weight loss method.
To use NEAT to lose weight, you should make flexible arrangements according to your lifestyle. Think about the opportunities around you to make yourself hyperactive. For example, taking the initiative to go downstairs to help colleagues buy coffee is also a way
NEAT in our daily life
epilogue
When you see someone eating without gaining weight, you can think about it first. First, what kind of food does he eat? Is he not eating as much as he seems? Is his daily consumption a lot? .Such as doing housework, taking care of children, walking at work, riding a bicycle, less use of elevators and more frequent climbing of stairs at work, etc.
In short, there is no such thing as a physique that makes you fat after drinking water, and there is no such thing as a person who can eat no matter how much you eat without getting fat. The core of everything lies in “caloric surplus” or “caloric deficit”
Understanding basic nutrition has brought me the peace of learning knowledge, and made me more aware of the importance of balanced food intake to the body
The body is very complicated and requires a lot of knowledge to maintain; only by reading can there be knowledge, and with knowledge there is power
I’m Suyang Jasper, I wish you all good health and happiness!
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2023-09-07 13:39:58
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