You Won’t keep the Weight Off unless you Know this…
Have you ever seen those movie scenes where the protagonist undergoes a rapid transformation, going from an average Joe to a fitness guru in a matter of minutes? Think of Ralph Macchio in The Karate Kid. While these montages are entertaining, they're far from reality. In the real world, spending hours at the gym daily might not yield the desired results. What's needed is a smarter, holistic approach to fitness, especially if you're aiming to shed some kilos. That's where understanding the science behind energy expenditure comes in.
Let's start with Total Daily Energy Expenditure (TDEE). Simply put, TDEE refers to the total energy your body uses in a day. It comprises four main components:
Basal Metabolic Rate (BMR): This makes up 70% of your TDEE. BMR is the energy your body burns at rest, just to keep functioning. Even sitting at a desk all day burns calories.
Non-Exercise Activity Thermogenesis (NEAT): NEAT accounts for about 15% of TDEE. It's the energy you expend during daily activities that aren't intentional exercise, like taking the stairs instead of the elevator or doing chores around the house.
Thermic Effect of Food (TEF): TEF makes up roughly 10% of TDEE. It's the energy your body uses to digest, absorb, and metabolize food. Certain foods, like protein-rich ones, can boost TEF.
Exercise Activity Thermogenesis (EAT): EAT contributes around 5% to your TDEE and includes intentional exercise activities, such as hitting the gym or going for a run.
Key Takeaways:
So, what does all this mean for you?
If you're a busy individual, it's essential to understand that traditional exercise alone might only address a small portion of your TDEE. Instead, focusing on NEAT could be more effective.
For instance, consider incorporating more movement into your daily routine. Swap driving for biking or walking, take the stairs instead of the elevator, or have walking meetings instead of sitting ones.
These small changes may seem insignificant, but they can have a significant impact on your fitness journey in the long run.
Find out how you can achieve your health & fitness goals without long hours at the gym, with STRIVE Training Club.
