Move a little to drop pounds

Staying fit

USA Today

Endocrinologist James Levine gets a little exercise while working at the Mayo Clinic.

Many overweight people in the USA have "sitting disease" and would lose weight if they did more walking, standing and moving around during the day, says endocrinologist James Levine of the Mayo Clinic in Rochester, Minn.

Levine is talking about increasing your NEAT, or "non-exercise activity thermogenesis," which accounts for much of your movement and therefore caloric expenditure throughout the day. These are activities such as walking to lunch, pacing while on the phone, cleaning the house, cooking, climbing stairs, standing while you talk to a friend, folding laundry. It doesn't include the calories you burn during intense exercise: jogging, aerobics or power walking.

NEAT is a crucial part of people's total caloric expenditure, but it has been leeched out of people's lives, robbing them of using 1,500 to 2,400 calories a day and contributing to excess weight and obesity, says Levine, a professor of medicine at Mayo who has studied calorie-burning for 20 years. He has written a new book, Move a Little, Lose a Lot, with Selene Yeager to help people find new ways to move more and lose weight.

Q: What do you mean that we have "sitting disease"? What can be done about that?

A: A desk-bound man or woman takes only 5,000 to 6,000 steps a day. That compares with about 18,000 steps a day for the average man and 14,000 for a woman in an Amish community.

On a typical weekend, it's possible to use many of 40 different NEAT-squelching devices: alarm clock, cellphone, BlackBerry, home computer, microwave, remote controls, electric toothbrush, snow blower, lawnmower.

We need to move more throughout the day. The key is to find what you enjoy doing.

Simple examples include a quick walk around the block before your morning shower; a 30-minute walk at lunch; having a couple of walk-and-talk meetings during the day (research shows you'll think better); pacing when you're talking on the phone; taking a 15-minute catch-up walk after work with your partner; walking with your children and listening to their music with them; doing some active volunteering such as taking a stressed mom's children out for a walk or bringing a meal to an elderly person.

If you incorporate some of these ideas into your day, you burn an extra 500 to 1,000 calories.

Q: You encourage people to walk more at any speed for weight loss and maintenance. Does that really work?

A: If we all had two hours of free time in our lives to put on our warm clothes and go on a brisk walk, that would be brilliant, but in reality, we don't have the time.

When we perform studies to examine how normal people walk as they go about their business during the day, we find that the velocity is about 1.1 mph. Our research suggests that weaving this kind of walking throughout the day can help overweight people shed far more pounds than they ever dreamed possible.

If you simply convert sedentary TV time to active time, you could lose 50 pounds a year. Even marching in place or using a $50 stepper while watching your favorite programs would burn thousands of calories in a year and translate to a big weight loss and better-looking body.

Q: Does fidgeting promote weight loss?

A: In terms of calorie burn or weight loss, fidgeting doesn't help you. The research we conducted demonstrated that the secret to burning fat was to get up, move and walk. We found that people can increase their NEAT by 800 calories a day and resist gaining weight, even when they eat too much. At first the world's press mistook NEAT for being a fidgeting phenomenon, but we pointed out that you would never be able to fidget enough to burn 800 calories a day.

Fidgeting is your body's way of telling you to get up and move. Our body wants to move, but the environment suppresses it.

Q: Research suggests that some people seem hard-wired to be more sedentary than others. Can people change that?

A: The behavior research suggests that if you adopt a change for about 21 (or 20) consecutive days, your brain adapts. So if you work more NEAT into your life for 21 days, it becomes a dynamic and energized way of living that naturally flows through your day.

Comments

Aug 03

nike shox

Buy wholesale nike shox from here! Buy retail nike shox from here! Buy nike shox nz from here! Buy nike shox turbo from here! Buy nike shox r4 from here! Buy nike shox tl from here! Buy jordan shoes from here! Buy air jordan shoes from here! Buy michael jordan shoes from here! Buy jordan mens shoes from here! Buy jordan basketball shoes from here! Buy jordan 1 from here! Buy air jordan 1 from here! Buy jordan retro 1 from here! Buy jordan 2 from here! Buy air jordan 2 from here! Buy jordan retro 2 from here! Buy jordan 3 from here! Buy air jordan 3 from here! Buy jordan retro 3 from here! Buy jordan 4 from here! Buy air jordan 4 from here! Buy jordan retro 4 from here! Buy jordan 5 from here! Buy air jordan 5 from here! Buy jordan retro 5 from here! Buy jordan 6 from here! Buy air jordan 6 from here! Buy jordan retro 6 from here! Buy jordan 7 from here! Buy jordan retro 7 from here! Buy jordan vii from here! Buy jordan 8 from here! Buy air jordan 8 from here! Buy jordan retro 8 from here! Buy jordan viii from here! Buy jordan 9 from here! Buy jordan 9 from here! Buy jordan retro 9 from here! Buy jordan ix from here! Buy jordan 10 from here! Buy air jordan 10 from here! Buy jordan retro 10 from here! Buy ari jordan x from here! Buy jordan 11 from here! Buy jordan 11 from here! Buy jordan retro 11 from here! Buy air jordan xi from here! Buy jordan xi shoes from here! Buy jordan 12 from here! Buy jordan retro 12 from here! Buy air jordan xii from here! Buy jordan 13 from here! Buy jordan retro 13 from here! Buy air jordan xiii from here! Buy jordan 14 from here! Buy jordan retro 14 from here! Buy jordan xiv from here! Buy air jordan xiv shoes from here! Buy jordan 15 from here! Buy jordan retro 15 from here! Buy jordan xv from here! Buy nike air jordan 15 from here! Buy jordan 16 from here! Buy jordan retro 16 from here! Buy jordan xvi from here! Buy jordan 17 from here! Buy air jordan 17 from here! Buy jordan retro 17 from here! Buy jordan xvii from here!

Submitted by shengrui4 on Wed, 08/04/2010 - 00:35.

Aug 03

nike shox

Submitted by shengrui4 on Wed, 08/04/2010 - 00:35.

Aug 03

nike shox

(IF nike shox is good enough to be use to promote their nike shox tl, why is she not good enough for nike shox r3 to attend the nike air max 90. I think they disrespected nike shox tl3 and she have the Michael Jordan Shoes to lash out on the nike shox oz for their insultive nike shox r5. I will not pay to watch, or attend the nike dunk shoes even if it is a nike sb dunks. They insulted her and she is right to give it back to them. i also think that the Jordan Basketball Shoes were mad because a nike sb dunks like nike shox tl3 who would have drawn more crowd did not put in for the nike air max and the want to get their pound of flesh. i watch the cheap nike shox shoes yesterday and the jordan shoes was scanty.) .. Buy cheap Jordan 1 shoes here! We sell Jordan 2 online. Do you like Jordan 3 shoes? This is a Jordan 4 shoes ! Get your Jordan 5 now! Cheap Jordan 6 for sale! Buy Jordan 7 on line! Who have Jordan 8 ~~? I love Jordan 9 shopping! Here my Jordan 10? Are your Jordan 11 here? Cheapest Jordan 12 store! Buy this Jordan 13 now. Discount Jordan 14 for sale! Buy my Jordan 15 now. My friend's Jordan 16 here! A pair of Jordan 17 shoes there! I lost Jordan 18 tomorrow! I picked your Jordan 19 shoes. Do you find Jordan 20? Here my Jordan 21 shoes! They sell Jordan 22 there! Buy Nike Shox NZ from USA. Buy discount Nike Shox OZ in UK? Wow , look Nike Shox R4 !I love Nike Shox R5 so much! I can wear Nike Shox TL3 everday! Can I keep Nike Shox R3 today?

Submitted by shengrui4 on Wed, 08/04/2010 - 00:34.

Jul 29

swarovski jewelry

If you do not need to swarovski fashion jewelrywelcome you to look at our product, if you need, please contact cheap ghd straighteners us, our product is absolutely affordable.

Submitted by jackychen on Thu, 07/29/2010 - 19:53.

Jun 19

abercrombie and fitch uk

Submitted by abercrombieandf... on Sat, 06/19/2010 - 01:40.

Jun 08

replica watch

She was Fake watches a stranger to both fake watch of us. Some gentlemen Replica Concord watches had made interest for Catherick, and he got the situation of fake Chloe paddinton Speedy with padlock-Camel 17733-01 sale clerk at Welmingham church, fake designer Purses which was the reason fake Louis Vuitton M95276 sale of his coming to settle in our neighbourhood. He replica Chopard Happy Sport Diamond Steel Mini Ladies 27/8893-23 brought his newly-married wife replica rolex along with him, and replica rolex watches we heard in course of time she had been lady's-maid in omega watches a family that lived omega watches at Varneck Hall, near omega watches Southampton. Catherick had found it a hard matter to Gucci Flap French Wallet Beige 138030 sale get her to marry replica handbag him, in consequence of Damier Geant Canvas Messager Black M93032 sale her holding herself uncommonly high. He had asked and asked, replica jerseys and given the thing replica jerseys up at last, seeing New York Mets Jerseys she was so contrary about it. When he had given it up she Chanel Chanel turned contrary just the omega watches other way, and came Oris Artelier to him of her own accord, without rhyme or reason seemingly. gucci purses for cheap My poor husband always fake Gucci HandBags said that was the gucci bags time to have given her a lesson. But Catherick

Submitted by azan on Tue, 06/08/2010 - 01:46.

Jun 14

throwback nfl jerseys

xyy
developed coastal throwback nfl jerseys, the local minimum wage of 960 yuan, but cheap jerseys to participate in joint enforcement inspection nfl jersey revealed: "View a single payroll books, nfl football jerseys are the 'basic wage 960 ', especially the ordinary hotel football jerseys , vegetables workers, supermarket cashier, tally clerk, the property's security, wholesale nfl jerseys man, etc., monthly income, many in the nfl jerseys china wage level. "In fact, this is not cheap nfl jerseys to understand.

Submitted by chenwei123 on Mon, 06/14/2010 - 01:35.

Jun 14

gucci men shoes

xyy
According to South Korea,gucci men shoes "Chosun Ilbo" reports, South Korea's first launch vehicle, gucci women shoes "Lo Lo" was launched on the afternoon of 10, cheap gucci shoes after the failed bombings, rocket jointly gucci sneakers developed in Korea and Russia, "the old Law No." gucci shoes sale second launch failure of responsibility,gucci shoes men expand a strong battle. Reported that 11 Russian media gucci shoes uk reported that "the old Law No." mens gucci shoes second launch failure message that is gucci high-top most likely one and two rocket separation, fairing (satellite protection cover) separation techniques gucci sandals such as South Korea's unusual grafted area . "Luo old number" 1 gucci high heels rocket is the product imported from Russia,gucci boots launch systems.

Submitted by chenwei123 on Mon, 06/14/2010 - 01:38.

Jun 14

nike air jordan

xyy
This summer, I wear a wary didn't wear nike air jordan , (because the price of nike jordan shoes to buy expensive, won't throwair jordans shoes ) didn't seem good jordans shoes and walk a road, the bottom of the pieces. But this year, is the collection of wear air jordan 2010 , when the oil, bag, take out cheap jordan shoes again, when you walk air jordans in the pieces are falling, somehow?

Submitted by chenwei123 on Mon, 06/14/2010 - 01:41.

May 10

Well worth to read this

Well worth to read this article, pariuri sportive thanks for sharing this information. poker online With this article you offered me got a chance to know about this, pariuri campionatul mondial anyway i say Great Article! bet365 and waiting for you next article about this interesting subject.

Submitted by pinkgreen on Mon, 05/10/2010 - 14:33.

May 09

Louis Vuitton situated on

Louis Vuitton situated on the famous Champs-Elysées.In 2004, Louis Vuitton celebrated its 150th anniversary. The brand also inaugurated stores in New York City (on Fifth Avenue), S?o Paulo and Johannesburg. It also opened its first global store in Shanghai. By 2005, Louis Vuitton reopened its Champs-élysées store (reputed to be the largest LV store in the world), and released the Speedy watch collection. In 2006, LV held the inauguration of the Espace Louis Vuitton on its 7th floor.[3]
OMEGA Casino Royal 007 Planet Ocean LB - Swiss ETA 2824 3033, Clearance Sale.

Gucci Eclipse Continental Wallet 120931-9773, Clearance Sale.

Gucci Med D-Ring Logo and Leather Wallets 138029-1060, Clearance Sale.

Mont Blanc Fountain Pen-Solitaire 09943-SN18, Clearance Sale.

Gucci Small D ring Wallet 154034-9643, Clearance Sale.

Louis Vuitton Monogram Mini Lin Canvas Danube M95228, Clearance Sale.

Louis Vuitton Damier Geant Canvas Citadin Earth M93040, Clearance Sale.

Louis Vuitton Wallets-LV Designer Handbags Online

In 2008, Louis Vuitton released the Damier Graphite canvas. The canvas features the classic Damier pattern but in black and grey, giving it a masculine look and urban feel.

Louis Vuitton is the most bought fashion label in the world to this day.

Submitted by taozi on Sun, 05/09/2010 - 04:12.

May 08

GHD

[url=http://www.ghdhair-usa.com/][b]Ghd straighteners[/b][/url] is a high quality brand used by the worlds top designer hair salons.Women who have very curly hair and know that they want it to be permanently straightened often go to a hair salon and have it chemically treated. While reading the tragic experiences of the little Oliver ghd iv styler, I was shocked by his sufferings.[url=http://www.ghdhair-usa.com/ghd-dark-hair-straighteners-limited-edition-iv-styler-mk4-p-4.html][b]ghd mk4[/b][/url] is one of very professional salon and home hair tools.And this kind of [url=http://www.ghdhair-usa.com/][b]Ghd Straighteners uk[/b][/url] won't hurt your hair so that you can do your hair without worries.This is a vast improvement over the old fashioned copper coil ones that would damage and strip hair as well as heat unevenly. You'll get plenty of pretty, power with this professional salon model [url=http://www.ghdhair-usa.com/chi-hair-straighteners-c-8.html][b]CHI Hair Straighteners[/b][/url].The selection of [url=http://www.ghdhair-usa.com/ghd-dark-hair-straighteners-limited-edition-iv-styler-mk4-p-4.html][b]ghd hair straighteners[/b][/url] includes ghd iv styler,ghd salon and ghd mini styler.More important,I suggest you washing your hair and drying it totally before using [url=http://www.ghdhair-usa.com/][b]hair straightener[/b][/url].

Submitted by kg98700001 on Sat, 05/08/2010 - 03:49.

May 07

Reebok easytone shoes,unlike

Reebok easytone shoes,unlike the ordinary sneakers,easytone trainers adopted the new improved design of air-cushion,which can help you to enjoy the comfortable foot sense .reebok easytone trainers in online shop is the best time for you to purchase a pair of reebok easytone.When you choose the reebok easytone shoes, you can take a look about the vibram fingers shoes,special the vibram kso are the widely acclaimed styles of vibram five fingers.You can share the good breathability and durability from five fingers shoes.

Submitted by MBTSHOE on Fri, 05/07/2010 - 21:59.

May 07

MBT

In terms of pioneering shoes design,Masai Barefoot Technology,abbreviated as MBT is known globally.MBT Shoes Sale have all the styles that a person should be searching for,like MBT Sports Shoes,MBT Chapa Shoes,MBT Lami Shoes,MBT M.Walk Shoes,MBT trainers,MBT 2010,vibram fingers shoes,MBT Changa Shoes.MBT Shoes clearance !If you want to going shopping and visiting the day,do not want to foot pain,wearing MBT Shoes is the best choice.

Submitted by seosearch on Fri, 05/07/2010 - 18:57.

Feb 05

Walking for Weight Loss

A great article, Ronnie, and thanks for it. I walked 8 miles outside in today's beautiful weather. I have to agree with the article's writer that if we'll incorporate a new activity into our daily routine for 20 to 21 days, our brains will adapt. While I don't walk 8 miles every day, I do find it quite easy to do a 3 or 4 mile walk.

I'll have to try pacing when I'm watching TV.

A friend's elderly mother used to get up and do jumping jacks during commercials! She also used free weights during the programs three nights a week. She was in great shape.

Submitted by Kegley_K on Thu, 02/05/2009 - 19:26.