Hi friends, let me fill you in on a little secret. There’s a simple, free, and wildly effective way to burn more calories without adding more workouts to your week! It doesn’t require equipment, special clothes, or even a gym membership AND you already know how to do it. The thing is you may not be doing enough of it. Stick around because today we’re talking about the power of NEAT (Non-Exercise Activity Thermogenesis) and how things like walking, doing laundry, and other chores can be your secret weapon to better health, more energy, and even a leaner body. Tune in!
Welcome!
Welcome back to Small Daily Habits, the podcast where we talk about small, sustainable actions that lead to big results for busy women over 40. I’m your host Christine Miller, certified personal trainer, menopause specialist, and FASTer Way to Fat Loss coach. Let’s simplify your health journey together, one small step at a time!
NEAT What is it Exactly?
Today we’re diving into something I like to call NEAT magic. NEAT is a fancy way of saying all the calories you burn while doing daily activities that ARE NOT planned exercise or sports. For example, walking the dog, cleaning the house, taking the stairs, grocery shopping, fidgeting, and even standing. All these light activities add up!
Here’s the interesting part, NEAT plays a major role in your metabolism AND fat loss. For some, it can even account for MORE calorie burn throughout the day than your actual workouts. And the best way to capitalize on this NEAT magic is to increase your steps.
Walking: Your NEAT Secret Weapon
In my humble opinion, walking is totally underrated. It’s gentle, powerful, and easy to stick with because you can do it anywhere without any special gear or equipment. So, to me, this should be an activity that is high on your list of healthy priorities. AND if you are an old pro at walking and DO want to bump your efforts up a notch, you can do that too. Here are a few of my favorite add-ons:
- Weighted Vest – Adds a little resistance to help you burn more calories and build muscle and bone strength as you age. This is the vest I just invested in. And just to be completely transparent I’m also an Amazon affiliate so if you purchase from the links in this blog, I do make a small percentage at no extra cost to you.
Even an extra 15–30 minutes a day can help support your cardiovascular health, mental clarity, joint health, bone density, AND fat loss goals. An added bonus is it also doesn’t stress your body out so you can do it whenever you want without worrying.
Desk Job? Let’s Add More NEAT to Your Day at the Office
Let’s face it, many of us with desk jobs are sitting more than we’d like. If you can take a break at lunch and get outside for a walk that’s great. However, if you live where the weather is unpredictable it’s not always an option and you may not always have time because eating is important too. 😀 Here are two game-changing tools that could increase your NEAT.
- Standing Desk Attachment – It’s easy to install on your existing desk and helps break up long sitting sessions. I had one at my previous job, and when I remembered to use it, I loved it! Standing while working is a simple NEAT win! Here is one option.
- Walking Pad (Treadmill for Your Desk) – This one can really change the game if you have the room for it. You can take meetings, calls, answer emails, or brainstorm upcoming projects while walking and still getting work done. Get yours here.
If you can walk while you work, even for an extra 15 minutes at a time, you’ll be amazed at the impact it makes. Work up to twice a day and you are doubling your success.
Want to Make Walking Even More Rewarding?
Ready to commit to daily movement but maybe need a little incentive? What if I told you there was an app that would pay you to reach your daily step goals? Join My StepBet Challenge and use the invite code smalldailyhabits to get started. Here’s your next steps.
- Download the StepBet app
- Use code smalldailyhabits to find my game
- Bet on yourself, hit your goals, and split the pot if you win!
It’s accountability + motivation + community and connection. That’s a winning combo if you’re one that needs a little extra nudge to get those steps in.
Here are all the FAQ’s so you know all you need to know before you make the commitment. And if that’s not exciting enough I have another little nudge for my listeners.
Want to Test-Drive My Favorite Fat Loss Program for Just $20?
If you’re ready to explore a structured program with a certified coach all in the comfort of your own home, I’ve got just the thing!
The 5-Day Belly Blast with the FASTer Way to Fat Loss is a 1-week trial of our app for just $20
This is a 5-day preview of the full 6-week FASTer Way program. You’ll get:
- Full access to the app
- Simple and effective 30 minute workouts (with modifications if needed)
- A weekly meal plan
- Coaching support (from yours truly)
- An amazing community FB group
- Education on macros, intermittent fasting, carb cycling & more
It’s perfect if you want to dip your toe in without diving headfirst. Here is the link to join. Hurry though we start Monday April 14th and it’s only a week so sign up today so you don’t forget and miss out!
Final Thoughts
What makes NEAT so magical is that it fits seamlessly into your already busy life. Walking is one of the simplest and most effective ways to boost your metabolism, energy, and mood. Not to mention it can make a real impact on your overall health and wellbeing.
So, the moral to this story? Just keep moving. Whether you’re lacing up those hiking boots, strapping on a weighted vest, or walking on a treadmill under your desk, small actions taken daily add up to big win
Call to Action
Another episode has come to an end. Thanks so much for tuning in. Remember, here are the ways to take action today.
✅ Join my StepBet game using code smalldailyhabits
✅ Test-drive the FASTer Way program with the $20 Belly Blast starting Monday April 14th
✅ Check out all the links to boost your walking game. Weighted Vest, Standing Desk Attachment, and walking pad
If this episode inspired you to take action, share it with a friend and be accountability buddies, leave a review, or tag me on Instagram so I can cheer you on. Then meet me back here next week for some more inspiration.
This is your weekly reminder that BIG changes begin with Small Daily Habits.
Until next time!
Missed last week’s episode all about how to detox your home for hormone health? Tune in here. Show notes here.
Wishing you much love, health, and happiness,
Christine
