Can you burn fat by not exercising ? #NEAT | Dr Pal

0:01 hello guys this is uh Dr pal Nepal manikam in this video we're going to talk about exercise you know we have been talking about fasting we've been talking about decreasing the calorie intake we're going to focus on burning calories exercise we've been discussing in this channel that exercise is only 20 of your overall outcome if you don't fix the 80 percent of your diet the outcome might be delayed but even on that 20 percent there is some trick that you can use to maximize your outcome that is what we're going to talk about in this video Let's dive deep into it if you think you got anything out of this video please do not subscribe please consider donating to our non-profit organization called aishwaryam trust in madurai we take care

0:46 of hospice patients patients who cannot walk talk or move and who require 24 7 nursing assistants we provide food shelter and Medical Care completely free of course please check the link in the description if you are living in Uverse you could consider donation to Vanna Malaga foundation so that your donation can be tax deductible the website for Vanna Malaga Foundation is in the description as well so if we stick to the old concept of calorie in and calorie out fasting will take care of the calorie in because you are decreasing the calorie intake but in calorie out we have been really focused only on exercise so what does exercise do exercise is an activity that increases the thermogenesis which means the heat component in the body that will burn a lot of calories and when you include that to the equation when you're

1:33 decreasing the cash calories by intake and increasing the calorie expenditure obviously the outcome is more which means weight loss will happen so we call this as eat not that eat eat means exercise induced activity thermogenesis and if you follow my channel very closely we have talked about this in the past that you should exert your heart rate at least 30 minutes a day for five days a week which will include 150 minutes a week it doesn't matter whether you do that 150 minutes on a single setting or you split across for the whole week it is completely up to you my friends Aruna Kumar is asking how about multiplying the 150 minutes for the whole four weeks and do 600 minutes of exercise on a single day so we don't have to worry about for the whole month I said faster you do 30 minutes a day

2:20 huh and then we can figure out later whether you do 600 minutes a day but if you're new to exercise many of you like me when I started this journey I did not like exercise at all but still we can make use of this component of activity thermal Genesis by doing something called neet n-e-a-t non-exercise activity thermogenesis this is an often underestimated component of burning calories so what does meat contain meat contains regular activities like standing typing walking gardening any movement of your body which you think that it is not an exercise is neat basically your body doesn't like to stay still if you keep moving and do something the energy expenditure keeps

3:05 on adding up and the amount of calorie burn might be very significant to a point that even if you don't do that 150 minutes per week you will still get some benefit out of it this doesn't mean that you shouldn't do exercise at all it's just the small trick for you to get going so that you can start seeing results and slowly start to incorporate exercise as well so in a study they compare the neat energy expenditure between sedentary people and people who are actively working you know moving during the work their neat activity was significantly lower in the sedentary lifestyle compared to people who are actively working and this group of people even if you give the exact amount of calories on both groups this group is more linked for obesity so need is related to all desks jobs and not only

3:52 for doctors I told my friends that simple walking can also be a component of this neat activity as soon as he heard that he started walking before eating in between eating after eating aheating as he walks just to refill his Buffet plate this is a major problem in people who are spending time on the computer for seven to eight hours a day some people might think that they are working out for 45 minutes a day and it will compensate for it but if you include small activities like walking in between your work that will add up to your outcome significantly that you will be definitely surprised after lunch the only time my patient or okay Asami walks is to get his sugar tablet so now after the pandemic everybody is work from home or some kind of hybrid model work from

4:38 home for three days and working in the office for two days let's see how you can incorporate neat activities in your daily life so number one take the stage when you are working in the office if you have to go to the second floor or third floor please use the stage don't use the elevator if you really want to use the elevator use the lift to come down and not go up if you are working from home make sure that your office is not close to the kitchen that you just have to walk like five or ten steps to come to the kitchen even better if it is a two-story house you could serve food upstairs so you are forced to climb upstairs in between work my friends manager got confused which is Kitchen which is office which is his room because everything is in the same place number two ten thousand steps per day is

5:25 good but it is even better if you could do thousand steps every hour for 10 hours rather than doing 10 000 steps at the same time but this was very relatable and started having a relatable goal for every Thousand Steps he will eat one Vada I said it is not relatable goal it is eatable gold number three cooking at home and not taking a takeout not only because cooking at home is very healthy but while you're cooking at home you'll be cleaning the dishes you'll be doing some kind of work in between which will come under non-exercise activity thermogenesis please do not underestimate this even versus when people go to the restaurant Park their car outside the restaurant and have them delivered to their car after pandemic we don't know about need all we know about

6:11 is eat my friends family they don't go to the kitchen at all the only time they go to the kitchen and Heat this towel is to reheat the delivered food number four utilize standing desk during your work again remember small small activities like standing will come underneath category which will burn more calories than what you actually think which will slowly add up and that is the goal for all these methods my patient origami loves standing desk but the problem is the location is Bakery and number five the most important thing is walk whenever possible when you're on a phone when you are on a zoom call where you don't have to turn your video on you could turn off your video and start walking and don't walk inside the home because you're going to stop at the kitchen cabinet for one more okay come back again look at the laptop and go

6:57 back again and eat one mixture in that case scenario neat activity will be much lower than the eat activity and the last step is when you're going for grocery shopping please do not park the car closer to the grocery store try to park as far as possible and in the grocery store try to walk along all the aisles just to see what they have but don't pick up that Oreo biscuit and put it in the cart so let me summarize this video for you so people following this channel would have adopted this sunrise to sunset method minimum of 12 hours of time restricted feeding during this method the calorie intake will be less you make sure that your protein content is high but we are focusing on the calorie expenditure obviously exercise of 150 minutes per week is absolutely amazing but if you cannot do that due to

7:42 multiple reasons at least start including all these neat practices in your life you will be amazed and surprised by the amount of outcome that these activities add up to I'm very interested in to see what kind of neat activities that you are doing or you are going to adopt from all the techniques that we have discussed please write down in the comment section as usual one belly at a time it is absolutely important I'll see you in the next video thank you foreign