In our last post, we broke down the components of Total Daily Energy Expenditure (TDEE) and how understanding it can help you achieve sustainable fat loss. Now that you know what makes up TDEE, let’s talk about how you can increase it. By making small adjustments to boost your daily calorie burn, you’ll be better equipped to create a calorie deficit without extreme dieting or strenuous workouts.
1. Increase Your NEAT (Non-Exercise Activity Thermogenesis)
One of the easiest ways to raise your TDEE is by increasing NEAT—calories burned from daily activities outside of formal exercise. Here are some practical ways to incorporate more movement into your day:
- Walk More: Take short breaks to walk around your office or home, or park a bit further away from entrances.
- Stand When Possible: Try standing while working or during calls. Even short periods of standing can make a difference.
- Household Activities: Chores like vacuuming, gardening, and cleaning are all ways to increase NEAT. They’re productive and beneficial for fat loss.
2. Optimize TEF (Thermic Effect of Food) with Protein-Rich Meals
The Thermic Effect of Food (TEF) represents the calories your body burns digesting and processing food. Protein has a higher TEF than carbs or fats, so by incorporating lean protein into your meals, you can give your metabolism a small boost. Try including foods like chicken, fish, eggs, beans, and legumes in each meal. Not only does protein increase TEF, but it also helps you feel fuller for longer, reducing the likelihood of overeating.
3. Build Muscle to Increase Your BMR (Basal Metabolic Rate)
Since BMR makes up the majority of TDEE, increasing it through muscle-building activities can significantly impact your fat loss journey. Muscle tissue burns more calories than fat, so the more muscle you have, the higher your BMR. Incorporate strength training exercises, like squats, lunges, and deadlifts, into your workout routine to build lean muscle. Over time, this will help increase your resting calorie burn, even on days when you’re not working out.
4. Balance Cardio and Strength Training for Effective EAT (Exercise Activity Thermogenesis)
While EAT makes up a smaller portion of TDEE, balancing cardio and strength training is still important for overall health and fitness. Cardio exercises, like running or cycling, help improve heart health and burn calories, while strength training builds muscle, which boosts BMR. Aim for a mix of both types of exercise each week to support your goals.
Take Control of Your TDEE for Sustainable Fat Loss
Increasing your TDEE doesn’t require extreme changes. By boosting NEAT through small movements, optimizing TEF with protein, building muscle, and balancing cardio and strength workouts, you can achieve a calorie deficit naturally and sustainably. Remember, fat loss is a long-term journey, and each small adjustment you make adds up over time.
Ready to dive deeper? Download our Ultimate Guide to Fat Loss for practical tips on creating a balanced approach, or book a No Sweat Intro to chat with one of our coaches about your goals.