Get Off the Couch... But Not Too Far: The NEAT Approach to Weight Loss

How many calories do chores burn?

The modern dilemma: you want to lose weight, but the idea of hitting the gym feels pretty intimidating. While intense training in the gym is the most time-efficient way to burn calories, it’s not always realistic to maintain that intensity throughout the day. Enter NEAT (non-exercise activity thermogenesis), the unsung hero for weight loss. 

This is part 3 of our “caloric deficit series” where we’ll explore just how efficient different non-exercise activities are in burning calories, and how we can stack them to upgrade our TDEE (total daily energy expenditure). 

Yes, those seemingly insignificant daily activities—like walking to the fridge, doing laundry, or vigorously searching for your TV remote—can actually add up when it comes to burning calories. Who knew that dusting your shelves could be a secret weapon in your weight-loss arsenal?

What Is NEAT, Anyway?

As we previously touched upon in How to make your calorie deficit work for you, NEAT refers to the calories we burn through everyday activities that aren’t considered formal exercise. This includes everything from fidgeting, cooking, to pacing around the house while you wait for your food to reheat. In fact, NEAT can account for nearly 20% of our TDEE, which is great news for couch potatoes and multi-taskers alike!

The Chore Conundrum

Let’s talk chores. Vacuuming might not seem glamorous, but guess what? It can burn around 200-300 calories per hour. That’s right—while you’re battling the dust bunnies, you’re also battling that stubborn muffin top. Even washing dishes can help you shed just a few calories. I don’t think I’ll ever look forward to doing my chores, but I’ve grown to view each activity as a mini workout. Challenges I set for myself, like “can I wash the next set of dishes standing on one leg?” might sound a little eccentric, but hey, extra workout in!

For more information on other NEAT and their calorie burning wonders, check out this short read from WebMD. 

Walking: The Overlooked Wonder

Now, let’s get to walking—the champion of NEAT. It’s almost too simple, isn't it? It’s like the “water” of fitness—everyone knows it’s good for you, but few take it seriously. Depending on your weight and walking speed, a stroll around the block can burn 100-200 calories in about 30 minutes. This number spikes to 150-250 kcal if it’s uphill. And that’s way easier than trying to drop and gimme 50.

Little Things Add Up

The beauty of NEAT is that while these little activities don’t account for much individually, they can add up over time. Imagine if you added just 30 minutes of walking or chores to your day. That could burn an extra ~200 calories! Over a week, that’s like saying goodbye to a whole 12-inch pepperoni pizza. It’s the “eat well, lose weight” strategy—well, sort of!

The Secret to Making NEAT Work for You

NEAT only works if we integrate it into your daily routine. Take the stairs instead of the elevator, park farther away, or even do a little dance while you cook. There are no rules when it comes to NEAT. Find what works for you, and stick to it! Better yet, challenge your friends to come up with unique NEAT ideas and share them with each other.

Looking for some inspiration? For starters, try increasing your step count within the house or the office. Set a timer to go for a water break every half hour to an hour (the toilet breaks that come with are a bonus)! It’s not just good for your waistline; it’s also a great way to stay hydrated.

Final Thoughts

NEAT can’t replace the work you do in the gym, but remember that your mundane daily activities can also be powerful allies in your weight-loss journey. Embrace the power of NEAT! Whether you’re vacuuming, walking, or even just pacing around while on a phone call, you’re contributing to your overall energy expenditure. 

Where does lifting weights come into the equation, then? We’ll address it in detail in the next part of the “caloric deficit series”, where we explore why muscles mean so much to our health, and its role in pushing up our TDEE.

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