When you start a new exercise program, it’s normal for your hunger to increase. Schedule recovery workouts throughout the week to reduce your overall workload and see if that helps you maintain daily movement. You’ll still burn calories and increase muscle mass, but you’re less likely to end up on the couch for the rest of the day.įinally, if you find that you’re too tired to stay active throughout the day, it’s possible that your workout program may be too strenuous. Consider making time for breaks that involve walking, especially if you spend more than an hour sitting down.Īnother option is to modify your workout program to include more strength training. This can be as easy as taking the stairs instead of the elevator or making it a point to stand up and walk away from your desk periodically. Some trackers can even prompt you to move if they detect that you’ve been inactive for too long.īut you don't need a tracker to be more mindful of your daily movement. Solution: First, try using a fitness tracker or a smartwatch to monitor all of your daily movement, not just when you exercise. And the findings of a 2015 study in Advances in Nutrition suggest that reduced NEAT is more likely to happen after aerobic exercise than after weight training. That decrease can be one of the reasons you’re not losing more weight even though you exercise regularly, according to a 2012 study in Obesity Reviews. If you’ve started a new exercise program that’s a bit too intense for comfort, it’s possible you’ve decreased non-exercise-related activity due to fatigue. NEAT or non-exercise activity thermogenesis is all of the movement you do throughout the day that isn’t exercise. You may also notice more muscle definition as you remain consistent with your workout program. As you lose body fat and gain muscle, you may notice that your clothes starting to fit a bit more loosely. You can also start paying attention to the way your clothes fit. Look to see an increase of lean muscle and decrease in body fat, even if your weight stays the same. A BIA scale provides you with your body fat percentage in addition to your weight. If it fits within your budget, you can buy a body-fat scale that measures your body composition through bioelectrical impedance analysis (BIA). Solution: Find a more accurate way to measure your progress. In fact, it may even show some weight gain, since muscle is denser (takes up less space) than fat. If you’re gaining muscle while losing fat, the scale may not show any weight change. If you’re exercising regularly and doing a mix of cardio and strength training, it’s very likely your body composition (ratio of muscle to fat) is changing for the better.

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