My watch is pretty cool but that’s not what I mean by NEAT. I am instead referring to Non Exercise Activity Thermogenesis. This means your basal metabolic rate, the calories burned by the food you eat and your general day to day activity. Sometimes when looking to lose fat people focus so much on the calorie input they forget about the output. We sometimes feel like we’re super active but in reality we’re usually hugely over estimating. Steps can be a fantastic indicator of general activity and new smart watches can be a great tool to do this and track NEAT.
NEAT includes everything considered not working out. So everything from standing up drinking coffee to fidgeting at your desk. By increasing our NEAT we can increase our calorie output without making huge changes to our workouts or having to decrease our food as much – WIN WIN!
In my experience, step count is a great way to keep up activity outside of our workouts. I give my clients step count targets. This means there aren’t endless hours of cardio, maybe just totting up a morning or lunchtime stroll catching up on an audio or even social media. It makes being more active far easier and allows for more calories and who doesn’t want more food?!
To carb or not to carb for breakfast that is the question …. my answer is always it depends. In my experience I always give carbs around the most active time of day and / or training. The majority of people work a 9-5 desk job and train after work so the need for carbohydrate to fuel physical performance is reduced. Having a low carb breakfast can be beneficial for a number of reasons..
1. Blood sugar regulation – eating carbohydrates in the morning without protein and fats can cause a huge spike in insulin which is usually followed by a big drop, an energy slump and hunger … queue morning biscuits
2. Appetite regulation – eating a high protein and fat meal is more satiating than carbohydrate and having this first thing in the morning can regulate those mid morning hunger pangs!
3. Training fuel – saving carbohydrates for the training window means you will be both fuller and more energised around your workout and you will benefit from the increased uptake of carbohydrates post workout increasing recovery and utilisation of those carbs!
4. Boredom – carbs are easy to eat. Protein and fats not so much. Having carbs in that morning window is more likely to make you eat more carbs to snack on when you’re bored at work …
However, if you’re a 5am club fasted workout and go kinda person always eat carbs post workout. Otherwise all day you’re running on empty.
Macros can be a minefield but they don’t need to be. See our nutrition calculator for guidance on macro splits or contact us for 1:1 support or some great low carb recipes!