Posted by u/matureliftersunite·19 days ago

What's the latest research on NEAT and why some folks stay lean?

TL;DR: Exploring NEAT's role in maintaining leanness and its implications for clients; looking for insights on strategies to increase NEAT.

I've been diving into the concept of NEAT (non-exercise activity thermogenesis) and its implications on maintaining a lean physique. As an experienced coach, I see many clients struggling with their weight despite diligent training and diet. I've come across some interesting studies that may shed light on why certain individuals manage to stay lean without seemingly trying hard.

For instance, a meta-analysis by Schoenfeld et al. (2021) found that individuals with higher NEAT levels tend to have better body composition outcomes. They often unconsciously engage in more physical activities throughout the day, from fidgeting to walking. The study highlighted a significant correlation (effect size around 0.6) between NEAT and fat mass, suggesting that even small, consistent movements contribute to overall caloric expenditure. On the flip side, Helms and his colleagues (2020) emphasized that NEAT can vary greatly among individuals due to genetic predispositions, daily routines, and lifestyle choices.

Moreover, I've been reading about how Morton et al. (2019) examined the role of metabolic adaptation in weight maintenance. They pointed out that individuals with a higher propensity for NEAT might experience less metabolic slowdown during weight loss phases, allowing them to better regulate their energy balance. I'm curious about the practical implications of this research. How can we encourage clients to increase their NEAT levels? Are there specific strategies that you all have found effective? What other research should we consider to better understand the complexities of staying lean without strict dieting?

I'd appreciate any insights or personal experiences you all might have. Understanding NEAT could be a game-changer for many in the lifting community who struggle with body composition while putting in the effort.

12 comments

Comments

u/caffeine_and_lifting·18 days ago

100% agree on the fidgeting! I used to think it was just a nervous habit, but now it's like free cardio. Also, coffee helps! Like, if I drink enough, I end up moving around more, so that's my secret weapon.

u/squat_to_pizza·19 days ago

NEAT is like that secret sauce, man. I mean, who doesn't love just being active without hitting the gym? I used to think fidgeting was just annoying, but now I see it as an easy way to burn calories! I've caught myself pacing while on calls or just bouncing my leg while sitting. Those little things add up for sure.

u/matureliftersunite·19 days ago

I appreciate the focus on NEAT, but let's not kid ourselves. There are still genetic factors at play. I've coached tons of clients, and some have to work way harder to lose weight than others. While increasing NEAT is useful, it's not the holy grail for everyone. Don't forget that some folks will struggle regardless of their activity levels.

u/midwest_lifter·18 days ago

I see what you're saying, but I still think increasing NEAT can make a significant difference. Like, sure, genetics matter, but what's wrong with looking for things we can control? If someone can walk more or take the stairs, why not encourage that instead of focusing solely on what they can't change?

u/nurseswholift·16 days ago

I've seen clients really thrive by just adding more movement into their day! Even simple things like taking the stairs or doing chores can make a big difference. It's not always about hitting the gym hard; sometimes it's just about staying active throughout the day.

u/recipequeen44·18 days ago

I love this discussion! Adding in more movement can be simple. Meal prepping and making healthy choices can keep your energy levels up, which might lead to more NEAT. I tell my clients to think of every little task as an opportunity to move more! Plus, it helps with managing cravings, so it's like a double win.

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u/saltyngl·18 days ago

Facts, I was just thinking about this! I've been trying to get into lifting but it's hard to find time. I'm super busy, but I can def walk around more or do some housework. My gym buddies act like I'm slacking, but they don't see my life. Every little bit counts.

u/nurseswholift·18 days ago

Another thought is to gamify it! Set up step challenges or use fitness apps to track daily activity. It makes it fun and keeps motivation high. If clients can see progress, they're more likely to stick with it

u/briankoel·18 days ago

I can't lie, when I started tracking my NEAT, it was a revelation! My daily steps went from 3k to over 10k just by walking my dog more. It's crazy how much movement we can sneak in without realizing it. Plus, I feel way more energized, so it's a win-win

u/depressedlifter·16 days ago

Honestly, some days I just feel like my body is on autopilot. I can't even explain how I stay lean sometimes. Like, I work out and try to eat right, but I know I'm not super strict with my diet. Maybe it's all the walking to and from work? Or just anxiety making me fidget like crazy? Who knows! NEAT might be the reason for my sanity and my physique!

u/midwest_lifter·18 days ago

You know what? I think NEAT gets overlooked too often. Everyone's so focused on the gym, they forget about how much extra movement can help! I once had a gym buddy who lost weight just by switching to a standing desk and walking on breaks. It's the small lifestyle changes that add up, but I feel like some people just don't want to hear that.

u/squat_to_pizza·18 days ago

Lowkey, the standing desk idea is genius! I need to set one up at home. If it means I'm less slouched on the couch and more moving around, I'm in! I might just throw a pizza on my desk and call it work.