What If You Could Burn More Fat Without a Single Workout?
In Episode 23 of the Walking for Health and Fitness Podcast, I reveal the power of NEAT—Non-Exercise Activity Thermogenesis—and how it can help you burn fat, regulate blood sugar, and increase your energy without structured workouts.
NEAT is all the movement you do outside of eating, sleeping, or exercising—things like cleaning, fidgeting, walking to the mailbox, standing while you read emails, or even folding laundry. While it may not feel like exercise, science proves that NEAT is one of the most underrated fat-burning tools available.
In this episode, I walk you through:
✅ What NEAT really is and how it works
✅ Why NEAT + walking = the ultimate fat-burning combo
✅ How small daily movements can burn hundreds of extra calories
✅ Simple strategies to increase NEAT without changing your schedule
✅ Why NEAT helps regulate blood sugar and improve your mood
✅ How to use the Walking Logbook Journal to track your progress
✅ A powerful mid-episode call to action to try the Walking Works Program
Backed by Science
Several powerful studies show just how effective NEAT is:
· Dr. James Levine (Mayo Clinic) found that NEAT differences accounted for up to 2,000 extra calories burned daily between individuals with similar body size.
· A study in Diabetes Care showed that short activity breaks during long sitting periods lowered post-meal glucose by 24% and insulin by 23%.
· The Lancet Psychiatry found that light movement throughout the day was linked to lower depression and better emotional regulation.
Real Life, Real Movement
I also share tips on stacking NEAT into your day:
· Walk during phone calls
· Set 5-minute walk breaks between tasks
· Do heel raises while brushing your teeth
· Track it all in your Walking Logbook Journal
· Use NEAT to support your walking routine—not replace it
As I say in the episode,
“NEAT doesn’t require permission or motivation. It just needs repetition.”
That quote also shows up in my video, “WALKING Really Works When Diets Fail!”, from the Walking Works Loop 1 YouTube series—because consistency always wins over intensity.
Ready to Build Your Walking Habit?
If you're ready to structure your walking and stack those NEAT wins, join the Walking Works Program—my 14-day quick-start plan to reduce anxiety, manage weight, and create momentum.
It includes:
· Daily guided walks
· Breathing routines
· Warm-ups & audio lessons
· Habit tracker + accountability support
👉 Click here to learn more about the Walking Works Program
Don’t need the whole program? Get the Walking Habit Building email program with the Walking Works Blueprint book included… Check out the Walking Habit Builder program.
Listen to Episode 23 Now
NEAT: The Secret to Burning Fat Without Exercise
Have You Tried NEAT?
Drop a comment below or tag me on Instagram @walkingforhealthandfitness with how you're adding more NEAT into your day.
Walk on,
Frank S. Ring
Author: Walking for Health and Fitness, Fitness Walking and Bodyweight Exercises, Walking Inspiration, Walking Logbook Journal , and Walking Works Blueprint
