NEAT (Non-Exercise Activity Thermogenesis) – the underestimated calorie consumption in everyday life – and metabolic adaptations during a diet explained in an easy-to-understand way. Learn how your body reacts to calorie reduction, why your metabolism seems to "slow down," and how bodybuilders, fitness enthusiasts, and overweight individuals in particular can increase their calorie consumption through higher levels of daily activity to maximize diet success.

When it comes to burning calories, many people first think of sports and training. But besides targeted training, there is a crucial, often underestimated factor: NEAT (Non-Exercise Activity Thermogenesis).NEAT refers to the proportion of daily energy consumption that arises from spontaneous, unplanned movement. – that is, all the calories we burn in addition to sleep, food, and targeted workouts. This includes z.BEveryday steps, housework, playing with children, gesturing, or even nervous fidgeting are all considered NEAT (Non-Exercise Activity Thermogenesis). However, deliberate training sessions are not included in NEAT – this planned exercise component is considered separately as EAT.

Physiologically, NEAT is part of total daily energy expenditure (TDEE). While basal metabolic rate (BMR) and the thermic effect of food (~10% of calorie intake) are relatively constant and largely determined by body weight and composition, NEAT can vary extremely. In fact, studies show that two people of the same build can have different daily energy expenditures. up to 2,000 kcal difference in energy expenditure through NEAT alone. On average, NEAT accounts for about 6–10% of total energy expenditure in predominantly sedentary individuals, but can account for up to 50% of calorie expenditure in very active people (lots of movement in their job/daily life). This means: What we do outside the gym has a huge impact on our calorie expenditure. An office worker who sits most hours burns significantly less energy through NEAT than someone who... z.B...as a waiter who is on his feet all day – even if both do the same workout in the evening.

This everyday activity is controlled by a number of physiological and environmental factors. Interestingly, much of it happens unconsciously. Researchers have observed that food intake and neural control in the hypothalamus can influence our spontaneous urge to move. Some people are naturally inclined to gesture a lot or not sit still—they have high NEAT; others find it easier to sit for hours—often associated with low NEAT. Genetics, age, occupation, ambient temperature, and hormonal signals (z.BLeptin (which is produced by body fat) all play a role in regulating this spontaneous activity.

NEAT is particularly relevant in the context of being overweight and losing weight. A lack of movement in everyday life is one of the main causes of low calorie expenditure. Studies show, for example, that severely overweight people spend around two hours more sitting each day than slim people. Simply spending this time standing instead of sitting could burn an additional 350 calories per day – that's almost equivalent to a mini-workout! This example illustrates the potential of small changes to daily routines. The message: NEAT isn't a fixed value – it's within our control. Every extra step and every movement in daily life adds up to higher calorie expenditure. For people with a sedentary lifestyle or significant excess weight, consciously increasing NEAT can be a real game-changer.And bodybuilders and fitness enthusiasts shouldn't ignore NEAT either. Even those who train hard in the gym often burn more calories through NEAT in the remaining 22-23 hours of the day than during the training itself.

Metabolic adaptations during dieting

Many who have been on a long diet are familiar with this phenomenon: at the beginning, the pounds drop off relatively quickly, but after a few weeks the weight gain starts to slow down. Progress slower – at some point, weight loss seems to plateau, even though one continues to maintain a calorie deficit. This is often described as... Metabolism falls asleep Or go into "starvation mode." In science, this phenomenon is called metabolic adaptation or adaptive thermogenesis. This means that the body reacts to a calorie reduction by lowering its calorie consumption more than would be expected based solely on the lower body weight. This is an evolutionarily developed survival strategy: In times of food scarcity, the organism had to use energy more efficiently to survive. Unfortunately, for our modern diets, this means that the body "doesn't like" weight loss and resists us by conserving energy wherever possible.

How does the body react to calorie deficits? Initially, you lose weight – which is perfectly normal, as you consume less energy than you expend. With the loss of body mass, your basal metabolic rate also decreases (a smaller body uses less energy at rest). But subtle changes also occur: The body tries to further reduce energy consumption. Hormonal changes play a major role in this. For example, the level of the hormone leptin (which is released by fat tissue) drops sharply within just a few days when we eat less. Low leptin signals to the brain, "Conserve energy!", triggering a cascade of adjustments: Thyroid hormones (which drive metabolism) can decrease, the stress hormone cortisol can increase, and appetite-stimulating hormones like ghrelin increase. Many people report experiencing this during their diet. Fatigue, sensitivity to cold and hunger – all these are signs that the body is switching into energy-saving mode.

In addition to the hormonal effects, two components of energy consumption in particular are specifically reduced:

• Resting metabolic rate (basal metabolic rate)Our resting metabolic rate accounts for the largest share of our daily calorie expenditure. During a diet, the basal metabolic rate drops somewhat – partly due to weight loss (fewer cells to supply), but also adaptively. Studies have shown that after significant weight loss, the measured basal metabolic rate can be about 5–15% lower than expected based on the new body weight. In other words, the body burns several hundred fewer calories per day than previously calculated – an "invisible" calorie deficit that is suddenly missing. For example: A person starts with a total daily energy expenditure of 2500 kcal. After losing a few kilograms of weight, one might expect 2200 kcal per day – but in reality, only ~2000 kcal are measured. This gap of ~200 kcal is the adaptive metabolic adjustment. In extreme cases – z.B. in bodybuilders on competition diets with very large weight loss – the deviations can be even greater.
• Activity consumption (v.aNEAT)In addition to the resting metabolic rate, energy consumption also decreases through exercise. On the one hand, the body weighs less, which means... z.BEvery time you climb stairs, you save calories.On the other hand, we unconsciously become sluggish: We feel lethargic and reduce spontaneous movements without realizing it. This decline in everyday activity can account for a significant portion of the overall metabolic adaptation. According to research, up to 85–90% of the calories "saved" during weight loss come from the reduction in non-resting energy expenditure (i.e., NEAT and other kinetic energy). This is remarkable—it means that the main reason our energy expenditure decreases during a diet is not so much a slower basal metabolic rate, but rather that we are moving less. A classic experiment by Weigle and colleagues illustrates this: Participants lost an average of 23% of their body weight, and their total energy expenditure was about 24% lower than expected (based on the lower weight). However, their resting metabolic rate was only 2–3% lower than predicted—almost the entire discrepancy was due to reduced activity expenditure. In other words, the participants burned hundreds fewer calories a day through unconsciously reduced movement. This phenomenon corresponds exactly to what many describe as a "sluggish metabolism" – in reality, it is the body switching into an energy-saving mode.

The consequences of these adaptations are clearly noticeable for dieters. They have to continually reduce their calorie intake or exercise more to maintain a deficit – which is naturally difficult, as hunger and fatigue increase simultaneously. If calorie intake remains the same, the initial deficit can be completely negated by these adaptations – weight stagnates, a plateau is reached. Many feel frustrated and powerless, as if their body is working against them (which, from an evolutionary perspective, is actually the case). In the worst-case scenario, the combination of intense hunger and frustrating stagnation This can lead to people abandoning the diet and resuming overeating. Ironically, weight can then quickly rebound – often even exceeding the starting weight. The body, now more efficient and "starved," stores the consumed energy particularly effectively as fat. Studies have shown that with persistently reduced NEAT (non-exercise activity) after a diet, the risk of rapid and excessive weight regain is significantly increased. Many are familiar with the infamous... Yo-yo effectYou lose weight, your metabolism adapts, then you eat normally again and quickly gain weight – often more than before. This is precisely why: If you want to maintain your weight, you must compensate for the reduced energy expenditure either by consistently increasing your physical activity or by eating slightly less until your metabolism recovers.

In summary, the body reacts to a diet with a whole range of... metabolic adaptationsIt uses less energy at rest, reduces unconscious movement (NEAT), and increases feelings of hunger. These reactions can diminish the success of a diet, but they are not a sign of a permanently "broken" metabolism – but rather a temporary, biologically beneficial slowdown. It's important to know that you are not helplessly at the mercy of this effect. This is where NEAT comes into play – as one of the controllable factors we can use to counteract this adaptation.

Relationship between NEAT and metabolic adaptations

As we've seen, NEAT plays a crucial role in the metabolic adaptations that occur during a diet. Simply put, much of the metabolic slowdown happens because we're less active. This knowledge isn't bad news; on the contrary, it means we have a lever to outsmart our bodies.By consciously maintaining or increasing NEAT, we can counteract negative adaptations and keep our calorie consumption higher during the diet.

NEAT as a hidden calorie killer in dieting

Without conscious countermeasures, the following happens during a diet: With every kilogram lost, the body tends to become unconsciously lazier. Perhaps you don't tap your foot as often, get up less frequently to fetch things, or avoid strenuous activities. These changes are subtle, but can add up to hundreds of calories. One study found z.B...that overweight subjects who went on a diet without additional exercise reduced their daily NEAT by approximately 150 kcal reduced This corresponded to approximately 27% of their previous NEAT level. In other words, they were only burning 3 out of 4 "everyday activity calories." Interestingly, in the same experiment, a control group was put on a diet and exercised – their NEAT remained unchanged. virtually unchangedOnly the basal metabolic rate decreased. Apparently, regular physical activity (here in the form of planned training) can counteract the unconscious urge to move – those who exercise remain more active in everyday life, instead of falling into a lethargic state.

NEAT is therefore central to adaptive thermogenesis. Experts even describe NEAT as the most important factor in fluctuations in total energy expenditure. While basal metabolic rate and digestive losses are relatively fixed, NEAT can be extremely flexible. In a diet, this is where it becomes crucial whether one saves an extra 200–300 kcal daily (through reduced activity) – which is then, of course, missing from the energy balance. 85–90% of the adaptive reduction in calorie expenditure during weight loss is due to changes in activity-related energy expenditure. If it is possible to at least partially maintain this portion, the overall adaptation will be significantly smaller. In practical terms, this means: Those who consciously counteract the decline in everyday activity can keep their daily calorie expenditure higher and thus maintain a calorie deficit.

Positive influence on metabolism through increased NEAT

The good news is that NEAT is modifiable. While you can't stop your body from releasing hormones or slightly lowering your basal metabolic rate, you can choose to move anyway. By actively developing habits that incorporate more movement into your day, you're essentially sending your body the signal: "There's still energy available; we don't need to go into starvation mode!" Of course, you can't completely eliminate these biological adaptations, but you can significantly reduce their impact.

There are several mechanisms by which a high NEAT during dieting counteracts the slowed metabolism:

• Higher overall consumptionObviously, more movement directly leads to higher calorie expenditure. Every extra step, every movement burns a few calories. If you add this up over the course of the day, it can compensate for the drop in overall energy expenditure. This keeps the calorie deficit and fat loss going. For example: If your body were to save 150 kcal/day due to adaptation, but you burn 150 kcal more through conscious everyday activity, you've balanced out the scale.
• Preservation of NEAT combustionSome adjustments affect the efficiency of your movements – after weight loss, your body uses slightly less energy per step than before (partly due to lower weight, partly due to more efficient muscle work). But even if z.BSince each step burns 0.01 kcal less, the total number of steps makes the difference. Taking more steps helps you maintain a higher absolute calorie burn. Furthermore, it seems that those who remain active experience a smaller increase in efficiency (the body stays in "work mode" instead of completely switching to "energy-saving mode").
• Hormonal signalsExercise – even light exercise – can offer hormonal benefits. For example, physical activity can improve insulin sensitivity and helps metabolize nutrients more efficiently instead of storing them as fat. Many people also feel better mentally when they exercise: their mood improves, they feel more in control – this can prevent them from giving up prematurely due to frustration or eating uncontrollably. This psychological effect shouldn't be underestimated: staying active while dieting gives the body a sense of normalcy and can reduce cravings.

It is important to understand that Increasing NEAT is not a substitute for a calorie deficit. It's not a diet, but a tool to maintain a calorie deficit. So, if your diet stalls, the answer might be: Move more! Instead of further reducing calories (which can worsen hunger and nutrient deficiencies), it's often worthwhile to make your everyday life more active. Bodybuilders on competition diets are particularly familiar with this approach: To get rid of those last stubborn fat deposits, many increase their calorie expenditure through everyday movement or moderate cardio, in addition to strength training, to break through a plateau. And for overweight individuals, even a small increase in daily activity can make a big difference – their NEAT (non-exercise activity increase) is often very low, so every percentage increase has a significant impact.

Strategies for minimizing negative metabolic adaptations

So how can you specifically prevent your metabolism from slowing down too much? The key strategy is to keep your body happy by showing it that exercise is still needed. Here are some basic principles that help minimize metabolic adaptations:

• Conscious everyday activityBecome aware of your NEAT (Non-Exercise Activity Thermogenesis) and schedule movement into your day. The motto is: reduce sitting time, increase standing/walking time. The more you move throughout the day, the less opportunity your body has to fall into deep sleep. (Specific tips follow in the next section.)
• Regular exercise sessionsIn addition to strength training, moderate cardio or simply frequent walking can be helpful. Studies suggest that structured activity during a diet can prevent NEAT loss. For example, if you schedule a brisk 30-minute walk daily, you'll not only maintain the calorie burn of that half hour, but you'll also "calibrate" your brain to stay active. It's important not to overdo it—extreme endurance exercise could lead to increased fatigue and thus lower NEAT again. Find a pace that energizes you, not exhausts you.
• Eat enough (within the limits of the deficit)An excessively large calorie deficit can intensify adaptation. The body registers the drastic shortage and slows down even further. A moderate deficit (around 20% below maintenance) is often more sustainable than a crash diet deficit of 50% or more. Interestingly, some studies show that a smaller deficit triggers a lower percentage of adaptive thermogenesis. Furthermore, with slightly more calories, you have more energy to stay active – which in turn benefits NEAT (non-exercise activity). For those who are severely overweight, intermittent fasting or refeed days can also provide psychological and physiological relief. z.BGoing back to maintenance calories for a few days every few weeks can temporarily raise hormones like leptin and signal to the body that there is no famine. Such strategic breaks (also known as diet breaks in bodybuilding) can lengthen the diet, but they can also weaken adaptations and make the overall duration more successful. The MATADOR study (Minimizing Adaptive Thermogenesis And Deactivating Obesity Rebound), for example, showed that intermittent dieting with breaks resulted in more effective fat loss than a continuous diet—presumably due to better adherence and less adaptation.
• Strength training and protein intakeThis is aimed primarily at bodybuilders and fitness enthusiasts, but it applies to everyone on a diet: Muscles burn more calories at rest than fat mass. Strength training signals to the body that the muscles are needed, thus minimizing the loss of lean mass. Less muscle loss, in turn, means a higher basal metabolic rate during and after the diet. A high protein intake (approx. 2–3.5 g per kg of lean mass) also supports muscle maintenance and has the added benefit of increasing thermogenesis (approx. 20–30% of protein calories are burned for digestion alone). Therefore, protein contributes in two ways to maintaining a higher effective calorie expenditure. Reputable prep coaches ensure that athletes maintain their muscle mass even in a severe calorie deficit—not just for aesthetic reasons, but also to keep their metabolism running smoothly.
• Rest and sleepAn often overlooked factor: Chronic sleep deprivation and stress can reduce NEAT (because you're more tired and less active) and intensify hormonal adjustments (high cortisol, which can inhibit fat loss). Therefore, pay particular attention to getting enough sleep and rest during your diet. Your body will thank you by being more energetic – which in turn allows for more spontaneous activity. Good sleep also keeps the hunger hormone ghrelin in check, which indirectly helps you stick to your diet more easily.

In conclusion, metabolic adaptations are real, but they are not insurmountable. By focusing on NEAT and actively shaping your lifestyle, you can keep your calorie expenditure higher and at least partially outsmart the body's "defense mechanism." In the next section, we'll look at specific practical strategies and get expert advice on how to increase NEAT in everyday life—whether you're a bodybuilder on a competition track or a beginner aiming to improve your health.

scientific evidence

The role of NEAT and metabolic adaptations has been thoroughly investigated scientifically. Let's take a brief look at some key studies and reviews to support the above statements and highlight any potential controversies.

NEAT in studies: Variability and influence on weight development

The importance of NEAT for body weight was impressively demonstrated in a Science publication by Levine et al. (1999). In this frequently cited experiment, subjects were overfed to induce weight gain. It was found that some individuals gained significantly less fat than others – and the reason was their NEAT. Those who responded to the overfeeding with significantly more spontaneous physical activity (z.BThose who responded (restlessness, more frequent standing, increased step count) burned the excess calories through NEAT and stored less as fat. This result led to the conclusion: NEAT acts as a “buffer” against fat gain.People who are genetically or habitually predisposed to high levels of daily activity find it harder to gain weight – and conversely, low NEAT promotes weight gain. A similar study by Bouchard et al. (1990) on twins also found that differences in fat storage during overeating could primarily be explained by differences in spontaneous activity levels. These findings are relevant for dieting: they imply that individuals with high NEAT also burn more calories during a diet and thus tend to lose weight faster or are less prone to plateaus.

Conversely, there are studies that document changes in NEAT during calorie restriction. Martin et al. (2011) investigated the free activity levels of normal-weight individuals under calorie restriction in three randomized controlled trials. They found that even in non-obese individuals, a calorie deficit led to significantly less physical activity in daily life. This supports the idea that NEAT reduction is a general biological response to calorie deficiency—not only in extreme cases but also during moderate dieting. Interestingly, not all studies show a significant decrease in NEAT: A study by Rosenbaum et al. found that individuals burned approximately 150 kcal less per day through physical activity after a 10% weight loss, but this decrease was almost nonexistent when exercise was performed concurrently. Furthermore, there is evidence that trained versus untrained individuals may respond differently. Former athletes in a study published in 2023 showed z.B. no significant NEAT adaptation After a year of weight loss – possibly because their lifestyle remained more active anyway or measurements were inaccurate. However, the authors noted high individual variability. Some participants reduced NEAT more significantly, while others even increased it, clearly demonstrating that individual differences are substantial and not every body reacts identically.

Metabolic adaptations: Facts and controversies

The fundamental existence of metabolic adaptations during weight loss is well documented. As early as 1995, Leibel, Rosenbaum, and Hirsch demonstrated in a seminal study published in the New England Journal of Medicine that a Weight loss of 10% The study reduced overall energy expenditure significantly more than could be explained by weight loss alone. Their results showed that the 24-hour energy expenditure of formerly obese subjects decreased by approximately 8 kcal per kg of fat-free mass – which translates to roughly 300–500 kcal less per day, depending on the individual. This reduction was distributed approximately equally between resting metabolic rate and activity calories. This study supported the concept that the body has a “favorite weight” and responds to deviations from it – both upwards and downwards – with compensatory mechanisms. After weight gain, the subjects' energy expenditure also increased disproportionately (the body was attempting to slow down the weight gain).

In the decades since, numerous studies have confirmed this adaptive thermogenesis. A systematic review from 2022, which analyzed 33 studies, found that a significant metabolic adaptation effect in resting metabolic rate was detectable in approximately 83% of the studies. On average, a slightly reduced basal metabolic rate and—where measured—also a somewhat lower total energy expenditure were observed after dieting. However, the heterogeneity was considerable: the effect was not equally strong in all studies, which was attributed to different methodologies and individuals. Interestingly, well-controlled studies tended to find smaller adaptations, while less rigorous studies sometimes observed larger effects. This suggests that the actual magnitude of the metabolic adaptation is often moderate (perhaps 50–150 kcal/day for basal metabolic rate on average), but that extreme cases are possible.

A controversial question is: Do these adaptations promote weight regain? Laypeople often refer to this phenomenon as "conservation metabolism," which stores every calorie and therefore leads to immediate fat gain after a diet. Surprisingly, the direct link between measured metabolic adaptation and long-term weight development is not clearly established. Obesity researcher Dr. Cátia Martins emphasizes that so far, "not a single study has been able to demonstrate a clear correlation between the extent of metabolic adaptation and subsequent weight regain." In her analyses, individuals with a more pronounced metabolic rate were not necessarily the ones who regained the most weight. It therefore seems that the yo-yo effect is more related to behavior (z.B(Relapse into old eating habits) is more to do with purely physiological adaptations. However, Martins and colleagues did find that during the weight loss phase, those with stronger metabolic adaptations lost weight more slowly and less fat than those with weaker adaptations. In other words, if your body has switched to "energy conservation" mode, it may take you longer to reach your target weight. The extent of adaptation is therefore quite relevant to success, even if it doesn't magically cause subsequent weight gain.

Some experts downplay the importance of metabolic adaptation. For example, they argue... z.BDr. Kevin Hall points out that many people underestimate the amount of muscle mass "burned" and the reduced activity, and are too quick to blame a "sluggish metabolism." He notes that most weight gain after dieting is simply due to people eating more than their new calorie needs allow—which has less to do with mysterious adaptations than with calorie balance. However, one could argue that if the calorie requirement is 200 kcal lower than expected, it's all the easier to overeat. Ultimately, most researchers agree that adaptive thermogenesis exists, but it's only one piece of the puzzle. It doesn't justify all the difficulties of losing weight and shouldn't be used as an excuse, but it does explain some observations.

In summary, scientific evidence confirms that NEAT (non-exertional inflammatory response exercise) is an important modulating factor in energy expenditure and that the body adapts to calorie deficits primarily by reducing this spontaneous activity. Anyone who wants to diet successfully—whether as an athlete or for health improvement—should consider these findings. Fortunately, research and expert knowledge offer many practical tips for outsmarting your metabolism. In the next section, we'll discuss such strategies and hear what experienced coaches recommend.

Practical strategies and expert opinions

Theory is good – but how do you actually put it into practice? Below you'll find concrete, actionable strategies to specifically increase your NEAT and keep negative metabolic adaptations in check. We also incorporate tips from renowned coaches in strength training and bodybuilding who deal with these issues on a daily basis. Let these recommendations motivate you and remember: Every movement counts!

Increase NEAT in everyday life – specific tips

1. Increase step countOne of the simplest and most effective methods for tracking and increasing NEAT (Non-Exercise Activity Thermogenesis) is step counting. Use a fitness tracker or smartphone app to find out your average daily step count. Then set a slightly higher step goal and increase it gradually as needed. Many coaches consider 5,000–10,000 steps per day a good guideline, depending on your starting point. For those who are less active or obese, 5,000 steps can be a good starting point; active fitness enthusiasts often aim for 10,000 or more. Consistency is key: The step goal should ideally be reached every day (or on a weekly average). This ensures that NEAT doesn't drop unnoticed and that you continue to burn calories. Coaches report that such step targets work very well in practice to prevent plateaus—simply because they help control fluctuations in daily activity. Tip: Incorporate walks at set times. z.BGo for a brisk 20-minute walk in the morning, get some fresh air for 10 minutes at midday, and take another 20-minute relaxing walk in the evening. This way you can reach your goal without a major mental hurdle.
2. Developing “active” habitsQuestion your daily routines and consider where you can incorporate movement. Need some examples? Get off the bus one stop early and walk the rest of the way. Always take the stairs instead of the elevator (even if it's not a marathon in terms of calories burned – every flight of stairs helps). Make phone calls standing or walking instead of sitting. Set a timer to remind you to stand up and stretch once an hour. Run small errands on foot or by bike instead of by car. All these little things add up. If you z.BInstead of checking emails at the office, if you walk over to a colleague in person, you'll not only burn more calories but also foster social connections – a double win. Get creative: You can also increase NEAT in a playful way, for example, by walking in place while brushing your teeth or pacing lightly during commercial breaks while watching TV. Sounds crazy? Maybe – but remember the study on fidgeting: Such unconscious fidgeting movements can burn 100–800 kcal per day! So, if you're not naturally inclined to fidget, it doesn't hurt to consciously incorporate a little bit of fidgeting into your routine.
3. Promote standing activitiesMany of us spend a large part of the day sitting. Try to reduce this time. If you have an office job, try a height-adjustable desk so you can work standing up from time to time. Standing burns about 10–15% more calories than sitting. That doesn't sound like much, but it adds up over several hours. Two extra hours of standing could burn around 300 calories—similar to half an hour of jogging, but without the sweat. Even housework can be made more dynamic: iron while standing (which is common practice anyway), do cleaning and tidying with music and a bit of energy—it becomes a light workout.If you have children, use their playtime to actively join in or chase after them – instead of just sitting on the bench. In general, try to break up periods of sitting: instead of sitting for two hours straight, incorporate short bursts of movement every 30 minutes (even if it's just a one- or two-minute walk to the kitchen and back).
4. Incorporate moderate additional activitiesIn addition to everyday tips, it can be beneficial to consider light cardio activities as NEAT boosters. This could be a relaxing evening walk, a leisurely bike ride, or even gardening on the weekend. Such activities don't feel like strenuous exercise but increase your calorie expenditure. They are especially valuable if you don't want to do a separate cardio session at the gym. Some coaches advise their clients to still do something active on "rest days" (days without training). z.BGo for a swim or a leisurely hike – not primarily to improve your fitness, but to maintain NEAT (Non-Exercise Activity Thermogenesis) and resist the temptation of a couch potato marathon. Find something you enjoy so it doesn't add any extra stress. Dancing, playing with the dog, participating in a club or hobby – anything is better than just lying in front of the TV in the evening.
5. Self-monitoring and adaptationEveryone reacts differently to diets – so it's important to pay attention to your own body. Do you feel unusually lethargic? Are you often cold and just want to curl up? These could be signs that your body is currently adapting significantly. Consciously counteract this: Take a walk around the block and get your circulation going. It might take some willpower, but you often feel better after just a few minutes of exercise. Try tracking your unplanned activity for a week: z.BWith a fitness tracker, you can track not only steps but also total activity time and calories burned outside of workouts. If you notice these values ​​decreasing week after week, even though you don't intend for them to, that's a warning sign – it's time to take countermeasures (walk more, be more consciously active). Many bodybuilding coaches use precisely these kinds of tracking methods to ensure their athletes don't inadvertently become "lazy" while dieting. As coach Andrew Pardue explains, he first sets a baseline for his athletes' daily steps (measured with a tracker or smartphone) and then sets a goal for consistent fat loss. This approach – treating NEAT (Non-Exercise Activity Thermogenesis) as a planned training component – ​​has proven to be very effective.

Bibliography

1. Levine &. et al. (1999) – “Role of nonexercise activity thermogenesis in resistance to fat gain in humans.” Science 283(5399): 212-214.
2. Leibel R.L., Rosenbaum, M. && Hirsch, J. (1995) – “Changes in energy expenditure resulting from altered body weight.” N Engl J Med 332(10): 621-628.
3. Martin, C.K. et al. (2011) – “Effect of calorie restriction on the free-living physical activity levels of nonobese humans: results of three randomized trials.” J. Appl. Physiol. 110(4): 956-963.
4. Rosenbaum, M. && Leibel, R.L. (2010) – “Adaptive thermogenesis in humans.” Int. J. Obes. 34 Suppl 1: S47-S55.
5. Weigle D.S. et al.(1988) – “Weight loss leads to a marked decrease in nonresting energy expenditure in ambulatory human subjects.” Metabolism 37(10): 930-936.
6. Nunes C.L. et al. (2022) - "Does adaptive thermogenesis occur after weight loss in adults? A systematic review." Br. J. Nutr. 127(3): 451-469.
7. Martins, C. et al. (2022) – Study in: Obesity (Journal).
8. Endotext – NEAT Chapter (2022) – Birkenfeld, A. && Colleagues: “Non-Exercise Activity Thermogenesis in Human Energy Homeostasis” .