{"id":211725,"date":"2021-01-23T12:31:58","date_gmt":"2021-01-23T11:31:58","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=211725"},"modified":"2021-01-23T12:38:36","modified_gmt":"2021-01-23T11:38:36","slug":"what-is-the-most-important-factor-in-losing-weight","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/","title":{"rendered":"What Is the Most Important Factor in Losing Weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#What_makes_up_your_total_daily_energy_expenditure\" title=\"What makes up your total daily energy expenditure\">What makes up your total daily energy expenditure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#Why_NEAT_might_be_the_key_to_weight_loss\" title=\"Why NEAT might be the key to weight loss?\">Why NEAT might be the key to weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#Higher_NEAT_can_reduce_the_amount_of_fat_and_improve_your_health\" title=\"Higher NEAT can reduce the amount of fat and improve your health\">Higher NEAT can reduce the amount of fat and improve your health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#How_much_of_a_caloric_deficit_can_occur_due_to_NEAT\" title=\"How much of a caloric deficit can occur due to NEAT?\">How much of a caloric deficit can occur due to NEAT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#7_tips_to_promote_weight_loss_and_be_more_active\" title=\"7 tips to promote weight loss and be more active\">7 tips to promote weight loss and be more active<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">The beginning of the new year is usually associated with new resolutions. And it&#8217;s probably no surprise that most resolutions are related to body improvements and weight loss. Are you also one of the people who have been <strong>unsuccessfully trying to lose some weight<\/strong> for several years, and it resulted in only gaining weight every year? Then maybe it&#8217;s time to make changes in your life that will really help you. And you may be surprised that just a little is enough for the number on your scale to <strong>finally start going down.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Have you ever heard of the acronym <strong>NEAT<\/strong>? If not, pay close attention. What lies behind it will finally help you <strong>understand the secret of weight loss<\/strong> and also explain why your friend can eat SO much food without gaining any weight, while you, on the other hand, have to think about almost every bite to maintain your weight.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_makes_up_your_total_daily_energy_expenditure\"><\/span>What makes up your total daily energy expenditure<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">The energy that you intentionally or unintentionally expend during the day can be <strong>classified into 4 categories.<\/strong> Each of them contributes to our expenditure to a different extent. However, it can be roughly said that <strong>BMR (basal metabolism) has the largest share in the expenditure. It is about 60-75% of the total energy expenditure.<\/strong> Approximately <strong>15%<\/strong> are <strong>NEAT<\/strong> (non-exercise activity thermogenesis), <strong>10% TEF<\/strong> (thermic effect of food) and <strong>5% EAT<\/strong> (exercise-related activities). And what do these mysterious abbreviations actually mean?<\/span><\/span>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[3] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>1. Basal Metabolic Rate (BMR)<\/strong> &#8211; this figure represents the number of calories that our <strong>body burns at rest to maintain basic life functions.<\/strong> These calories therefore keep your heart, lungs, nervous system, kidneys, intestines, genitals, muscles, etc. active. An easy way to estimate the value of your basal metabolism without laboratory tests is to use a <strong>formula for calculation.<\/strong> One of the most accurate ways, if you don&#8217;t know the percentage of your body fat, is to use t<span class=\"ILfuVd\"><span class=\"hgKElc\">he Mifflin-St Jeor formula.<\/span><\/span> If you do know this value, you can use, for example, the Katch-McArdle formula. However, the easiest way for you will be <strong>to enter the values \u200b\u200binto<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/bmr-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>our BMR calculator,<\/strong><\/a> which will do the calculation for you. BMR value is affected by many factors, such as your age or body composition<\/span><\/span>. <span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">You can read more about how to calculate the BMR value in the article<\/span><\/span> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">How to Calculate Energy and Macronutrient Intake for Weight Loss or Muscle Gain?<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">2. Thermic Effect of Food (TEF) <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">&#8211; this is the energy that your <\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">body needs to process the food. <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">It is also necessary to take into consideration that each macronutrient has a different thermic effect.<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> Protein has the highest thermic effect, namely about 20-30%. <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">This means that out of 100 calories, only about 70-80 kcal is absorbed into the body, depending on the type of protein.<strong> It is not as good with carbs<\/strong>. Their thermic effect is somewhere between <strong>5-10%, and fats with a range of 0-3%<\/strong><\/span><\/span><strong>.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[2] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>3. Exercise-related Activity Thermogenesis (EAT)<\/strong> &#8211; this is the number of calories your <strong>body spends during exercise.<\/strong> This includes all physical activities that you do, such as strength training, HIIT or any cardio<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>4. Non-Exercise Activity Thermogenesis (NEAT)<\/strong> &#8211; this is the number of calories your <strong>body burns during non-exercise activities.<\/strong> This includes, for example, walking to get yourself a drink, tapping your foot nervously, combing your hair and so on<\/span><\/span>. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg\" alt=\"How to lose weight\" class=\"wp-image-207502\" width=\"843\" height=\"563\" title=\"How to lose weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/DSC02006-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_NEAT_might_be_the_key_to_weight_loss\"><\/span>Why NEAT might be the key to weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Even though you may not believe it, your <strong>expenditure during the day can be greatly affected by small things<\/strong> that you do not normally pay attention to. The very position in which you spend most of your day has a significant effect, so whether you spend the day lying down, sitting down, or standing still makes a difference. Let&#8217;s look at the example of an 80 kg (176 lbs) student who spends 6 hours a day studying.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">In the first example, he studies lying down in silence while reading some educational book. <strong>He burns approximately 624 kcal<\/strong> (including BMR) <strong>during this time period.<\/strong><\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">In the second example, he repeats everything out loud while sitting and tapping his feet. <strong>His expenditure can reach up to 864 kcal<\/strong> (including BMR) <strong>during the same time period.<\/strong><\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">In the third example, he speaks out loud and walks around the flat, throws a ball or does another similar activity that helps him concentrate and talk about the topic. <strong>He burns approximately 1056 kcal<\/strong> (including BMR) <strong>during this time period<\/strong><\/span><\/span><strong>.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">At first glance, the difference may not be so significant, but if to take into consideration that this student will study during the exam period for at least 3 weeks (5 days a week above mentioned 6 hours), in <strong>lying down position he would burn a total of 9360 kcal, 12960 kcal while <strong>sitting down<\/strong> and 15840 kcal while <strong>standing up<\/strong>.<\/strong> The difference between standing up and lying down position is <strong>6480 kcal.<\/strong> Therefore, if the student changes the position in which he studies from lying down to standing up, he can burn almost 1 kilogram (2.2 lbs) of fat in 3 weeks of studying, as that is the equivalent to <strong>7700 kcal.<\/strong> And that seems to be worth it, doesn&#8217;t it?<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to the reward in the form of weight loss, you will certainly be pleased with the higher efficiency of your learning. When talking out loud, you will perceive the subject matter with more than one of your senses and you will master it faster and thanks to a greater supply of oxygen it will be also easier to remember it. <span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg\" alt=\"How to lose weight easily taking advantage of NEAT\" class=\"wp-image-207530\" width=\"843\" height=\"562\" title=\"How to lose weight easily taking advantage of NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1239528377-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Higher_NEAT_can_reduce_the_amount_of_fat_and_improve_your_health\"><\/span>Higher NEAT can reduce the amount of fat and improve your health<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Even researchers came to similar results as are shown in the student&#8217;s example above. <\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\">The relationship between<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\"> fat gained due to insufficient energy expenditure through NEAT <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\">was demonstrated, for example, in a study with twenty volunteers (10 lean and 10 obese).<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\"> Participants were exposed to a similar environment, examining<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\"> their posture and movement to assess NEAT.<\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\"> They engaged in their normal daily activities and did not exercise.<\/span><\/span> <strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"4\">The results showed that obese individuals sat more, specifically 2.5 hours longer.<\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\"> In addition, the researchers found that if obese individuals performed the same NEAT activities as lean ones, i.e. if they did not spend this time sitting down, <strong>their expenditure would increase by 350 kcal per day<\/strong><\/span><\/span><strong>.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[6] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">However, a <strong>slimmer body<\/strong> is not the only benefit you get if you engage in more non-exercise activities. By adapting a more active lifestyle, you will <strong>reduce the risk of chronic diseases, obesity, diabetes, cardiovascular disease, high blood pressure, etc.<\/strong>&nbsp;However, if none of these diseases bother you, <strong>weight loss can be the main motivation<\/strong> for being more active.<\/span><\/span> <span style=\"color: #ff6600\" class=\"tadv-color\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_of_a_caloric_deficit_can_occur_due_to_NEAT\"><\/span>How much of a caloric deficit can occur due to NEAT?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">You probably won&#8217;t be surprised that the day has 24 hours. In perfect example, a person will sleep through 8 hours of it. That makes 16 hours left, which are crucial if you are trying to lose weight. It is up to each of you how to use them. <strong>Let&#8217;s take a closer look at the example of 2 women &#8211; Jane and Lucy.<\/strong> Jane is unhappy because she would like to lose a couple of pounds, but unfortunately, she doesn&#8217;t seem to be able to achieve that. She quietly envies Lucy, who can <strong>indulge in whatever she wants and does not gain any weight.<\/strong> How is it possible? Well, let&#8217;s suppose they both <strong>weigh 65 kg (143 lbs) and eat the same food.<\/strong> To what extent can their average daily expenditure differ?<\/span><\/span><\/p>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Let&#8217;s look at a simplified example:<\/span><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Jane<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>sleep <\/b>(8 hours) \u2013 494 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>getting ready for work<\/strong>, preparing breakfast and meals for the whole day, some light cleaning of the flat (1 hour) &#8211; 143 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>travelling to work<\/strong> (15 min walk, 30 min bus ride) &#8211; 83 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>office work at the computer<\/strong> (8 hours) &#8211; 780 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>trip from work<\/strong> (15 min walk, 30 min bus ride) &#8211; 83 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>running at a speed of 8 km\/h<\/strong> (40 min) &#8211; 360 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>lying in front of the TV in the evening (3 hours)<\/strong> &#8211; 195 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>other activities<\/strong> such as eating, taking a shower and other undemanding activities (2 hours) &#8211; 286 kcal <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Jane&#8217;s total expenditure, including basal metabolism, could be approximately <strong>2424 kcal<\/strong> for the whole day.<\/span><\/span><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Lucy<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b>sleep <\/b>(8 hours) \u2013 494 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>getting ready for work<\/strong>, preparing breakfast and meals for the whole day, some light cleaning of the flat (1 hour) &#8211; 143 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>fast walk to work<\/strong> (45 min) &#8211; 244 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>doing her work &#8211; housemaid<\/strong> (8 hours) &#8211; 2080 kcal<\/span><\/span><\/li><li><strong>fast walk from work <\/strong>(45 min) \u2013 244 kcal<\/li><li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">jogging at a speed of 8 km\/h<\/span><\/span> <\/strong>(1 hour) \u2013 637 kcal<\/li><li><b>garden work <\/b>(1.5 hours) \u2013 487 kcal<\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>household cleaning<\/strong> (1 hour) &#8211; 214 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>other activities<\/strong> such as eating, taking a shower and other undemanding activities (1 hour) &#8211; 143 kcal<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>reading while lying in bed<\/strong> (1 hour) &#8211; 85 kcal <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/span><\/span><\/li><\/ul>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Lucy&#8217;s total expenditure, including basal metabolism, could be approximately <strong>4277&nbsp;kcal<\/strong> for the whole day.<\/span><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg\" alt=\"How to create a caloric deficit using NEAT\" class=\"wp-image-207549\" width=\"843\" height=\"562\" title=\"How to create a caloric deficit using NEAT\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/aktivni.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Sure, Lucy&#8217;s example is a bit exaggerated, and most of us probably don&#8217;t have that much free time to be so active, but what was meant by that? When Jane and Lucy meet for a coffee and talk about their lifestyle, <strong>they can think that their physical activity is about the same<\/strong> &#8211; they both go to work, they both take care of the household, and both even go jogging. Based on this information, Jane may get the impression that Lucy has miraculous genetic predispositions, thanks to which she can eat whatever she wants and not gain any weight. However, that is not the case. It&#8217;s just that <strong>Lucy has a large expenditure thanks to non-exercise activity thermogenesis (NEAT).<\/strong> In general, it is necessary to realize that people who have a ma<strong>nual labour job and are active in their spare time<\/strong> often burn few extra calories than those who live a sedentary lifestyle. That&#8217;s also why more physically active people can eat more and not gain weight.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Try to think about what your day looks like compared to Lucy&#8217;s expenditure. Do you still feel that life is unfair, and you gain weight just by breathing, or have you just realized<strong> that you are probably not as active as you thought?<\/strong> You may also be one of the people who don&#8217;t do extra activities since they believe that having some workout is enough<strong>.<\/strong> Let&#8217;s face it &#8211; have you ever, instead of cleaning up or going for a walk with your family, preferred to lie down on the couch to gather some strength before a workout in the afternoon?<\/span><\/span><\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">If you have self-critically recognized that there is <strong>room for improvement<\/strong> on your regular days, it is a great first step to <strong>becoming more active and losing weight more easily.<\/strong> You can take inspiration in our <strong>7 tips on how to do it.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8350,3738,31295,1731,30209,29120,28936,37054\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_tips_to_promote_weight_loss_and_be_more_active\"><\/span>7 tips to promote weight loss and be more active<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Walk<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">There is probably no need to go into details about the fact that<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> walking is the most natural movement for people. <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">You&#8217;ve probably heard that<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> everyone should walk 10,000 steps a day.<\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> If you don&#8217;t exercise and completing steps are basically the only activity you do, then this magical number may be ideal for you. A study showed that there is a part of the population with low daily activity that walks only 2000-200 steps a day. These people should try to<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> increase this number. <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">However, if you are active in other ways, like going to a gym, swimming or doing any other physical activity,<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> it is not necessary to strictly adhere to daily 10,000<\/span><\/span> steps. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[13]<\/span><\/p>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">However, you definitely shouldn&#8217;t avoid walking, as it has <strong>quite a few positive benefits.<\/strong><\/span> When walking, you<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\"> use more than half of your body&#8217;s muscles.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\">The degree of their involvement depends on the speed and slope of the surface.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\">At the same time, walking will improve your physical condition, cardiovascular health and blood pressure.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"4\">Moreover, this type of movement also has a <strong>positive effect on your mental health.<\/strong><\/span> So, t<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\">he phrase &#8220;I&#8217;m going to walk it off&#8221; is definitely not just something you say.<\/span><\/span> <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"912\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png\" alt=\"Lose weight by walking\" class=\"wp-image-207564\" title=\"Lose weight by walking\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-912x1124.png 912w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5-325x400.png 325w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/image-5.png 1059w\" sizes=\"auto, (max-width: 912px) 100vw, 912px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">How to implement more walking into your regular day?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Walk at least a part of your way to work.<\/strong><\/li><li><strong>Avoid elevators and escalators.<\/strong><\/li><li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"7\">Take at least a short walk during the day.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"8\">Every extra minute counts.<\/span><\/span><\/strong><\/li><li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"10\">Walk to shops, lunch or to meet your friends.<\/span><\/span><\/strong><\/li><li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Instead of sitting in a caf\u00e9, take your coffee with you and go for a walk with friends.<\/span><\/span><\/strong><\/li><li><strong>Walk when you listen to podcasts or when you are in a Zoom meeting.<\/strong><\/li><li><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"12\">Instead of calling, if the situation allows it, visit the person or walk around when on the phone.<\/span><\/span><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">There are many ways to sneak extra steps into your day. It&#8217;s up to you what you choose. To motivate you a bit &#8211; an 80 kg (176 lbs) person burns<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> 235 kcal in 20 minutes of power walking up the stairs, <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">not skipping any stairs, which is realistic to achieve every day. If to not take into consideration the adaptation of metabolism and other side factors,<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> this person would burn 85775 kcal per year, and only thanks to the daily 20 minutes of power walking up the stairs. <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Side note &#8211; in this way he could burn energy that is the equivalent to<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> approximately 11 kg (24 lbs) of fat<\/span><\/span>.<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Help others<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Surely, you have someone around you <strong>who will be happy to use your help<\/strong>. As a result, you both will be satisfied, even twice as much. <strong>You will increase your energy expenditure, which will make it easier for you to lose weight, and in addition, you can feel good about yourself<\/strong> for helping someone. Again, you have many possibilities to get involved:<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1087\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg\" alt=\"Lose weight easily even without exercise\" class=\"wp-image-207585\" title=\"Lose weight easily even without exercise\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1087x1124.jpg 1087w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-387x400.jpg 387w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss-1486x1536.jpg 1486w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/pes-ss.jpg 1800w\" sizes=\"auto, (max-width: 1087px) 100vw, 1087px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Babysit someone&#8217;s children.<\/strong> The little ones will be happy for a change, parents will get some rest, and you will spend a day in an active way &#8211; a win on all counts.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Walk a dog.<\/strong> Surely, there is someone close to you who has no time to walk so much, and their pet would love to go on a long walk. Make it happen.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Offer to go grocery shopping.<\/strong> This offer will be appreciated both by people from your local neighbourhood who can no longer go on their own, as well as by your loved ones who just don&#8217;t want to go or don&#8217;t have the time.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"><strong>Help with a flat renovation.<\/strong> Any help would be appreciated for this kind of work. And scraping or painting a wall, taking away old furniture or assembling new one is something you could probably easily do.<\/span><\/span><\/li><li><strong>Help with chores or with garden work.<\/strong><\/li><li><strong>Shovel the snow from the whole street.<\/strong><\/li><\/ul>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Did you know that an 80 kg (176 lbs) person can <strong>burn up to 600 kcal per hour of intense snow shovelling?<\/strong> These volunteer activities are often available just part-time, so in addition to calories burned, you can also earn some money<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Don&#8217;t waste your time by waiting around<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Do you have friends who never arrive anywhere on time, so you <strong>spend tens of minutes just sitting around and waiting for them?<\/strong> Rethink your approach. Even a twenty-minute walk around your meeting place counts. You can also do the same thing when you are waiting for a bus or train which is scheduled to arrive in some time. And even if you know that it should be coming in a few minutes, you still don&#8217;t have to sit on a bench and stare blankly in front of you. <strong>You can easily walk around the actual bus stop, or you can walk to the next stop<\/strong> and enter the vehicle there.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Take care of your household<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">In regards to housework, people are <strong>divided into two groups<\/strong> &#8211; some <strong>enjoy<\/strong> it and can&#8217;t wait for the next opportunity to take out the vacuum cleaner, others <strong>hate<\/strong> it and delay it as much as possible. Ideally, until someone else does it for them. But guess <strong>who has a bigger NEAT expenditure?<\/strong> Yes, those who are not afraid to get their hands dirty and are willing to devote even multiple hours a week to housework. A 70 kg (154 lbs) woman burns on average approximately <strong>210 kcal (including BMR) per hour<\/strong> of housework. It may seem like nothing to you, but when you consider that this handy housewife might spend even 2 hours a day doing these activities, that is <strong>2940 kcal per week, which is energy hidden in 550 g (5.5 bars) of milk chocolate.<\/strong> And that sounds like a considerable amount, doesn&#8217;t it? If you regularly do active cleaning, you can easily have a couple of squares of chocolate with your coffee, and still be in calorie deficit and lose weight. So hide the robot vacuum cleaner, which does all the work for you, back in the box, give it to someone who no longer has the strength to clean it themselves, and get to work.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">And if you want to increase your expenditure during cleaning, try to <strong>come up with a little cleaning workout.<\/strong> Intersperse individual activities with <strong>squats, push-ups or Burpees.<\/strong> You will see that one hour of this cleaning workout will get you sweating and if you play your favourite music in the background, you actually might even enjoy it.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg\" alt=\"How to lose weight at home without exercise\" class=\"wp-image-207601\" width=\"843\" height=\"563\" title=\"How to lose weight at home without exercise\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/iStock-1001385576-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Do some garden work<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">By gardening, we definitely don&#8217;t mean you should sit on a garden tractor, which will do all the work for you (even though just by operating the tractor you will burn more energy <\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">than if you were just lying down).<\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> However, there are many<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> more effective activities <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">you can do in the garden. How about trying digging?<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> Compared to lying down, your expenditure increases up to five times during this activity. <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">An 80 kg (176 lbs) man burns 400 kcal per hour. You can also start pruning shrubs or weeding, which will <strong>increase your expenditure approximately four times<\/strong><\/span><\/span><strong>.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Work out a little whenever you can<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Are you waiting for your girlfriend to finally finish occupying the bathroom in the morning?<\/span> <strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\">Use this time and do a few squats and push-ups.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\">This will stimulate the blood flow in your body, and you will also slightly <strong>increase your expenditure.<\/strong><\/span> Just as effectively y<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\">ou can use a commercial break during your favourite evening film or when you are waiting for your pasta to boil.<\/span>&nbsp;<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"4\">People around you may look at you strangely from the beginning, but when they see that these little things have a <strong>positive effect on your figure,<\/strong> they will understand it, and might even join you.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg\" alt=\"Lose weight by short home exercises\" class=\"wp-image-207615\" width=\"843\" height=\"641\" title=\"Lose weight by short home exercises\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1124x854.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-400x304.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor-1536x1167.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/doma-wor.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Lie down only at night<\/h3>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">As we said at the beginning of the article, even whether you are lying or sitting down has a relatively<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> significant effect on your overall energy expenditure.<\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> If you are trying to increase your NEAT, try to spend time in bed only when you are actually sleeping (about 8-9 hours). Even when <\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">watching a TV, try doing it while sitting down,<\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> and if your TV is in the kitchen, for example, or you watch a film on your laptop,<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\"> you can do so while standing up <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">and use the time to prepare food for the next day. Likewise, if you are reading or studying, it is better to spend this time sitting down to increase your expenditure. <\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">You can also sit on a <a href=\"https:\/\/gymbeam.com\/fitball-85-cm-gymbeam.html\" class=\"ek-link\">fitball<\/a><\/span><\/span>,<\/strong> which will help you to use more muscles<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">. And there are even people who learn best when walking, so you can try that too. It&#8217;s up to you to what extent you deal with these changes. In some time, you may not even consider sitting down when riding a bus.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\">Just be honest with yourself. If all of your activity during the week is to drive to the gym three times a week for an hour, and you consider yourself active, you are wrong. <strong>NEAT<\/strong>, which represents the calories burned by normal activities outside of exercise, is a more <strong>important factor for your expenditure than the exercise itself.<\/strong> Of course, this does not mean that you shouldn&#8217;t bother with strength training. However, try to <strong>focus on what you do the rest of the time.<\/strong> A day is 24 hours long. If you spend 8 hours sleeping and 8 hours at work, it&#8217;s only up to you how you <strong>spend the remaining 8 hours.<\/strong> You can start by <strong>walking more<\/strong>, spending less time lying down, not taking a seat on a bus, getting more <strong>involved in cleaning, or helping someone around you.<\/strong> The possibilities are endless. Whatever you do, you will see that over time, these activities will affect both your health and <strong>body<\/strong>.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/superfoods\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSuperfoods\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you are trying to lose weight, and you only exercise for one hour in the gym several times a week, it may not be the right way. In today&#8217;s article, we will explain what NEAT is and how it is related to weight loss. With this information, you can lose weight easily without having to work out intensively.<\/p>\n","protected":false},"author":100,"featured_media":207648,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":13,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6677,7631,6857,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-211725","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-calories","9":"tag-healthy-lifestyle","10":"tag-metabolism","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is the Most Important Factor in Losing Weight? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"You can lose weight without working out, through walking and other common activities. They will speed up your metabolism, burn more calories and help lose weight easily.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is the Most Important Factor in Losing Weight? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"You can lose weight without working out, through walking and other common activities. They will speed up your metabolism, burn more calories and help lose weight easily.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-23T11:31:58+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-23T11:38:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Feature-5.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"What Is the Most Important Factor in Losing Weight?\",\"datePublished\":\"2021-01-23T11:31:58+00:00\",\"dateModified\":\"2021-01-23T11:38:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\"},\"wordCount\":3354,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Feature-5.png\",\"keywords\":[\"calories\",\"healthy lifestyle\",\"metabolism\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/\",\"name\":\"What Is the Most Important Factor in Losing Weight? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/what-is-the-most-important-factor-in-losing-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/Feature-5.png\",\"datePublished\":\"2021-01-23T11:31:58+00:00\",\"dateModified\":\"2021-01-23T11:38:36+00:00\",\"description\":\"You can lose weight without working out, through walking and other common activities. 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