A little over a year ago, something happened that stalled a lot of people's results.
The "something" is a LACK OF DAILY MOVEMENT.
Most of us moved a lot less. We walked less, stood less. All of this regular daily movement is a surprising factor in getting results, keeping those results coming, and maintaining your results.
When it comes to your calorie burn, it can be broken down into three major categories:
- BMR (basal metabolic rate) -- the calories your body burns at rest, to keep you alive. This makes up about 60 to 70% of your total daily burn.
- TEF (thermic effect of food) -- the calories your body burns converting food to fuel. This totals about 10% of your daily burn.
- TEPA (thermic effect of physical activity) -- includes the calories you burn working out AND those you burn doing other daily activities -- walking to the mailbox, washing dishes, engaging in hobbies. This accounts for between 10 to 30% of your daily burn.
When you sit a lot, your body releases less of an important enzyme (lipoprotein lipase) that helps convert fat to fuel.
So, what can you do?
- Track your steps with a fitness tracker and try to get at least 5,000 a day
- Set a timer to get up every 30 minutes to walk around for a few minutes
- Make it a point to get outside for a lunchtime walk
- Take a 15-minute break mid-morning and mid-afternoon for some light movement
- When you do household chores, work fast and furiously -- turn on some music to keep your energy up
- Take time every day to engage with your kids, pet, or partner -- go for a walk, play a game, throw a ball
Remember: It is the little things you do consistently over time that give you the best results!
Make it a great day! -- Sara