Why NEAT Matters
Non-exercise activity (walking, chores, posture) can exceed calories burned from workouts. It’s the easiest lever to nudge up.
Targets & Ramp-Up
- If you’re at 4k/day now, add ~2k/day this week, another ~1k–2k next week, aiming for 8–12k/day.
- Use 10-minute walks (~1,000 steps) after meals.
Micro-Habits That Stick
- Walk during calls.
- Park farther, stairs over elevator.
- Keep a light jacket/umbrella ready; weather is not a reason, it’s a variable.
Weekends: Don’t Drop the Ball
Front-load a 30–40-minute morning walk Saturday/Sunday. Plan an early “anchor” to avoid the 3k-step slump.
Tracking & Nudges
Use your watch/phone. Set a 2 p.m. reminder: “Under 4k yet? Take a 10-minute lap.”
Key Takeaways
- NEAT is a quiet fat-loss multiplier.
- Build steps with tiny rules and morning anchors.
- Protect weekends with a plan.