When it comes to weight loss, most people focus on gym workouts and strict diets. However, one of the most overlooked factors in calorie burning and metabolism is Non-Exercise Activity Thermogenesis (NEAT).
NEAT includes all physical activities that are not structured exercises—such as walking around the house, standing, fidgeting, taking the stairs, and even typing on a keyboard. Essentially, NEAT covers all the energy you expend outside of sleeping, eating, and deliberate workouts
Sedentary Office Worker: ~150 calories burned per day
Retail Worker (standing/moving frequently): 800-1,000 calories burned per day
Construction Worker (lifting, walking, moving all day): 1,500+ calories burned per day
To understand NEAT’s impact, it’s essential to grasp Basal Metabolic Rate (BMR)—the number of calories your body burns at rest to support basic functions like breathing, circulation, and cell regeneration.
While BMR accounts for about 60-70% of Total Daily Energy Expenditure (TDEE), NEAT can vary significantly and contribute anywhere from 15-50% of total daily calorie burn, depending on an individual’s lifestyle and occupation.
Several studies emphasize the importance of NEAT in metabolism and fat loss:
Mayo Clinic Proceedings found that individuals with high NEAT levels burned up to 2,000 more calories per day than those with low NEAT levels.
The American Journal of Clinical Nutrition reported a strong correlation between low NEAT and weight gain in sedentary individuals.
Boosting NEAT is an effective yet underrated strategy for managing weight. Research shows that individuals with high NEAT levels tend to maintain a healthier weight compared to those with low NEAT. This is particularly beneficial for those who struggle with intense workouts or have physical limitations.
Higher Daily Caloric Burn – Small movements throughout the day significantly increase total energy expenditure.
Prevents Metabolic Slowdown – Counteracts the negative effects of prolonged sitting, reducing risks of metabolic diseases.
Sustainable Fat Loss – Unlike high-intensity workouts that cause fatigue, NEAT activities are low-impact and easy to sustain.
Walk More: Take the stairs instead of the elevator, or walk while on calls.
Stand Frequently: Use a standing desk or take short breaks every 30 minutes.
Fidgeting Counts!: Tapping your foot, adjusting posture, or shifting weight can burn extra calories.
Do Household Chores: Cleaning, vacuuming, and gardening contribute to NEAT.
Active Commuting: Park further away, use public transport, or bike to work.
NEAT is a powerful yet often overlooked tool for boosting metabolism and achieving sustainable weight loss. By making small, intentional changes to your daily habits, you can significantly enhance your total energy expenditure without drastic lifestyle shifts. If you’re looking for an easy and effective way to lose weight, start by moving more throughout the day—the smallest actions can lead to the biggest results!
Why We Gain or Lose Fat – And How GLP-1 & GLP-1/GIP Medications Help
Losing weight isn’t just about dieting and exercise—it’s about how the body processes energy. When we eat, excess calories are stored as fat. When we burn more calories than we consume, our body taps into these fat reserves. However, weight loss can also involve muscle loss, which can slow metabolism and impact overall health.
This is where GLP-1 and GLP-1/GIP medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) play a crucial role. These medications help regulate appetite and enhance metabolism, making weight loss more effective. But there’s a downside—muscle loss (sarcopenia). Let’s dive into how these medications work and how to protect muscle mass while losing weight.
When you eat fewer calories than you burn (negative energy balance), your body starts using stored energy. Initially, it burns carbohydrates, then shifts to fat. However, if weight loss is too rapid or lacks proper nutrition, muscle breakdown can occur.
Because GLP-1 and GLP-1/GIP medications suppress appetite, some individuals may eat too little, leading to rapid weight loss and muscle depletion. Muscle loss can have serious consequences, including: ✔ Slower metabolism – Less muscle mass means fewer calories burned at rest. ✔ Increased frailty – Weakness and loss of strength can impact mobility. ✔ Difficulty maintaining weight loss – Muscle loss can make regaining weight more likely.
To lose fat while preserving muscle mass, follow these essential steps:
✔ Eat sufficient protein – Aim for at least 1.2–2.0g of protein per kg of body weight.
✔ Strength training – Incorporate resistance exercises at least 3 times per week.
✔ Maintain a moderate calorie deficit – Avoid extreme dieting; slow, steady weight loss is ideal.
✔ Monitor body composition – Work with a healthcare provider to ensure balanced weight loss.
When you consume more calories than your body burns (positive energy balance), the extra energy is stored as fat. Our bodies are naturally designed to store energy for survival, making weight gain a common issue in today’s calorie-dense food environment.
✔ Reduce appetite – These medications lower hunger signals, making it easier to eat less.
✔ Slow digestion – Food stays in the stomach longer, promoting a feeling of fullness.
✔ Improve insulin response – Regulating blood sugar levels supports weight loss and metabolic health.
At MedGate Wellness, we focus on sustainable weight loss that prioritizes fat reduction while protecting muscle mass. If you’re considering GLP-1 or GLP-1/GIP therapy, let’s create a customized plan for safe and effective weight management.
Schedule a consultation today and start your journey toward a healthier, stronger you!
Struggling to Lose Weight? A Hidden Medical Condition Might Be Holding You Back!
Losing weight is more than just diet and exercise—it’s about how your body functions. If you’ve been doing everything right but still struggling to shed pounds, underlying medical conditions could be the reason.
At MedGate Wellness, we take a science-backed approach to weight loss, addressing not just lifestyle habits but also medical barriers that may be slowing your progress.
How It Affects Weight Loss:
How to Overcome It:
How It Affects Weight Loss:
Insulin resistance leads to high cravings, fat storage & slow weight loss.
How to Overcome It:
How It Affects Weight Loss:
High insulin levels promote fat storage instead of burning.
How to Overcome It:
How It Affects Weight Loss:
High cortisol leads to belly fat, cravings & slow metabolism.
How to Overcome It:
How It Affects Weight Loss:
Poor sleep disrupts hunger hormones (increases cravings & fat storage).
How to Overcome It:
How It Affects Weight Loss:
Increased cravings, low motivation & slowed metabolism.
How to Overcome It:
How It Affects Weight Loss:
Excess cortisol leads to rapid weight gain & insulin resistance.
How to Overcome It:
At MedGate Wellness, we go beyond traditional weight loss plans. Our team offers:
✔ Comprehensive medical evaluations
✔ Personalized weight loss strategies
✔ Advanced medications & hormone therapy
✔ Nutritional & lifestyle coaching
Take control of your weight loss journey today!
Losing weight can feel challenging, but mastering one essential concept—energy balance—can transform your weight loss journey. Whether you’re struggling with stubborn fat or looking for efficient ways to slim down, understanding caloric intake vs. energy expenditure is crucial. By making strategic dietary adjustments and incorporating smart activity choices, you can achieve sustainable weight loss without deprivation.
Your Total Daily Energy Expenditure (TDEE) represents the number of calories your body burns daily. This varies based on age, muscle mass, activity level, and metabolism:
Sedentary individuals: ~1,800-2,000 calories/day
Moderately active individuals: ~2,200-2,500 calories/day
Highly active individuals: ~2,600-3,500+ calories/day
A general rule for healthy weight loss is to create a caloric deficit of 500-750 calories per day, leading to a steady 1-1.5 pounds of fat loss per week:
TDEE of 2,500 calories? Aim for 1,750-2,000 calories per day.
TDEE of 2,000 calories? Target 1,250-1,500 calories per day.
However, excessive calorie restriction can backfire by slowing metabolism and increasing hunger, so balance is key.
Many unknowingly sabotage weight loss by overestimating calorie burn and underestimating calorie intake. Here’s how awareness of energy balance helps:
Severe calorie restriction leads to fatigue, muscle loss, and metabolic slowdown.
Aiming for a moderate deficit ensures steady and sustainable fat loss.
Not all calories are equal—high-protein, fiber-rich foods keep you fuller longer.
Lean proteins help preserve muscle mass and boost metabolism.
Prolonged calorie deficits slow down metabolism.
Strategic diet breaks can prevent metabolic adaptation and maintain weight loss progress.
A high-protein diet combined with resistance training preserves lean muscle.
This helps maintain metabolic rate and ensures fat loss instead of muscle loss.
Daily movement (walking, standing, taking stairs) significantly boosts calorie burn.
Avoid relying solely on intense workouts—incorporating non-exercise activity (NEAT) enhances fat loss without overwhelming your body.
Weight loss isn’t about punishment or deprivation—it’s about understanding energy balance and leveraging it in your favor. By making small, sustainable lifestyle changes, you can achieve steady fat loss while preserving muscle and metabolic health.
At MedGate Wellness, we specialize in personalized weight loss programs, medical guidance, and nutrition coaching to help you achieve your health goals effectively and sustainably.
Are you ready to take control of your health and transform your body? Contact us today and start your journey towards a healthier, happier you!
As you lose weight, your TDEE naturally decreases, requiring dietary and exercise adjustments to maintain progress.
Initial rapid weight loss phase.
Slight TDEE decrease (~5-10%) due to reduced body weight.
High energy expenditure from workouts, but hunger signals increase.
Weight loss slows as metabolism adapts.
TDEE declines by ~10-15%.
Increased hunger hormones attempt to compensate.
Strength training is essential to maintain muscle mass.
Weight loss plateaus without modifications.
TDEE reduction of 15-20%.
Diet breaks or refeeding strategies help restore metabolic function.
Metabolism stabilizes at lower weight.
TDEE reduction of 20-25%.
Consistent resistance training and an active lifestyle mitigate metabolic slowdown.