50 Ways to lose more fat without starving or doing more workouts


All the different diets, supplements, workout systems and fit-pros all telling you the best method to burn fat and get into shape.

But did you know there’s a super simple method of burning loads of body fat without having to do more and more workouts or constantly reducing calories so you feel starving hungry, miserable and restricted?

Non exercise thermogenesis (N.E.A.T) is probably one of the most misunderstood and forgotten ways to melt body fat off your body and as you can see from the diagram here it will burn more calories day to day than your workouts ever will.


EAT – Exercise Activity Thermogenesis

The calories you burn from your workouts, you can see this actually makes up the least amount of daily calorie expenditure. But is responsible for toning, shaping, strengthening and building your physique so don’t give that up!

TEF – Thermic effect of food

The calories you burn when digesting your food. Think about when you heat up after eating a large meal. That’s your body burning calories breaking it all down.

This is also a prime reason why I prefer solid foods over juice diets for long term fat loss. Ask yourself how many calories it takes to break down a steak and some vegetables compared to a glass of juice…

BMR – Basal Metabolic Rate

The energy expenditure used to keep you alive, keep your internal systems working, blood pumping, brain functioning etc.

Most calories calculators will tell you to never go below your BMR because these are the calories you need day to day to keep you functioning, even at complete rest.

As you can see this makes up most of your daily energy requirements. Someone with a bigger frame or carrying more muscle will have a higher BMR than a smaller person which is also a reason I favour weight training with my clients over hours of cardio.

Weights will help you get stronger and burn more calories at rest due to an increase in muscle fibres. Cardio can help you lose muscle mass which can actually slow your metabolism and calorie needs down.

NEAT – Non Exercise Thermogenesis

The calories you burn day to day by simply moving. Whether it be fidgeting in your chair or walking around, your body uses up calories to do this.

As you can see from the diagram increasing your NEAT will lead to way more calories burnt than your workouts.

“I don’t have time to walk around all day,” I hear you say…

I’m the same as you. I spend a lot of time working on the computer or using my phone for business so I’ve created a list of 50 realistic ways to move more in your day to day life


  1. Set a realistic step target and do whatever it takes daily to hit it (like I do with my clients)
  2. Make a morning walk a habit, the first thing you do when you get out of bed
  3. Have a trek day – one day per week or month when you know you will do an extra long walk.
  4. Do garden work: rake leaves, mow the lawn, dig the dirt
  5. Take the long way or scenic route. Everywhere
  6. Avoid escalators, take the stairs instead
  7. Avoid taking the lift take the stairs
  8. Play with your kids. Tag, hopscotch. etc
  9. Take the family on a ramble, doesn’t need to be far. A mini adventure to your local park would do
  10. Do all your phone calls whilst walking
  11. Walk your child to school instead of driving (or at least part of the way)
  12. Have a standing desk – get rid of your desk chair for a few hours and angle your monitor up
  13. Have a water glass on your desk or near you, every time you empty it you have to get up to refill
  14. Do house work, vacuum or clean your bathrooms.
  15. March in place while brushing your teeth (go ahead and shut the door first if you’d like).
  16. Make it a nightly habit to go for an after-dinner stroll with the family.
  17. Take a daily afternoon “brainstorming” walk.
  18. Set hourly walking reminders on your phone or computer.
  19. Get competitive: challenge a co-worker or friend to see who can complete more steps in a week. The winner buys the other a healthy lunch!
  20. Get off the bus or train a stop early and walk the rest of the way home
  21. Hide the remote so you have to actually get up to change the channel. Better yet, turn off the TV.
  22. Have music on in the house when working or cooking and have a little dance around
  23. Set the alarm on your computer to go off every hour or two, then take a quick tour around the floor (or even just a trip up and down the hall) when it does.
  24. Have a walking meeting with co-workers.
  25. If you only need a few items, walk to the shops instead of driving.
  26. Run errands during your lunch break instead of sitting at your desk.
  27. Go window shopping or people-watching at the mall
  28. Use the toilet one floor up (or down)… not one that’s right down the hall
  29. Walk to a co-worker’s desk instead of emailing them
  30. Explore the supermarket and aisles. Take an extra lap around the perimeter (usually where the healthier foods are located!) before checking out.
  31. Take a walk to get lunch, or after lunch (rather than eating at your desk). It’s good for your digestion
  32. Do your workout first thing in the morning so you don’t skip it later in the day when your willpower is weaker. Plus, seeing those initial steps early in the morning will motivate you the rest of the day.
  33. If you have a weekly or monthly date night, incorporate a romantic walk as part of it
  34. Walk a lap around the supermarket before you start shopping.
  35. Walk the shopping trolley back to the front of the shop after food shopping, rather than to the trolley park near your car
  36. Meet friends for a walk (rather than for coffee or drinks)
  37. Skip the drive-thru at the coffee shop or restaurant and walk inside instead.
  38. Take an online dance class or do a dance video
  39. Take up a new hobby which you love but you have to walk to or is active in itself (martial arts etc)
  40. Walk around the block while your child is doing their homework
  41. Going to the post-box? Do a lap of your block first or take the long way round
  42. Adopt a dog. A furry friend will give you incentive to get outside and walk each day.
  43. Put your phone on the other side of the room when you’re working so you have to get up and walk when it goes off.
  44. Spend time actively tidying your house when you get home from work in the evening
  45. Shopping weekend – plan a few laps of the shopping centre window shopping before you go into a shop
  46. Join a charity walk
  47. Spend 5-10 minutes on the treadmill before or after a workout
  48. Buy a kite and fly it at a local park
  49. Visit a national park or area of outstanding beauty
  50. Go for a very short walk or pace between sets when working out


If you’re looking for a programme which will get you the fastest possible results in the shortest possible time click on the link below and book in a phone call with me. Lets chat about how we can get you into the best shape of your life.





Matt Knight is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk.