NEAT stands for Non-Exercise Activity Thermogenesis – and describes the consumption of all calories you burn outside of sports activities. This type of movement is often underestimated, as you often don't even break a sweat. But as you saw from the 4 pillars of your calorie consumption, NEAT accounts for up to 30% of your daily consumption. This is simply because the various activities that fall under NEAT add up throughout the day – while a workout usually only accounts for 1 hour of the day. So, if you make the following adjustments to your daily routine, you can significantly boost your calorie consumption without any extra sweat 💦.

Try this:

• Take the stairs instead of the elevator
• Stand instead of sit on the bus, while on the phone, or even at your desk
• Get off one stop earlier and walk the rest of the way
• Go for a walk instead of scrolling through social media
• Gesture more, tidy up, do garden work, ...

Muscle mass is not just about aesthetics – it also ensures a permanently higher calorie consumption. Muscles are like small power cells that convert energy, i.e., burn calories, even when you're doing nothing and when you're sleeping. So, investing in your muscles means investing in your calorie turnover.
💡More muscles = higher basal metabolic rate

💡 Effects even at rest and during sleep

Besides exercise, your diet also plays a key role in calorie consumption. Here's what you should pay attention to:

• Protein-rich diet⁵
• Complex carbohydrates & fiber for satiety & digestion
• Healthy fats for hormone balance
• Sufficient fluids

The idea that foods burn more energy during digestion than they provide is tempting – but scientifically unfounded. However, the "thermic effect" of food, also known as thermogenesis, is real: your body consumes energy to digest, absorb, and metabolize nutrients. And you can take advantage of this.

Depending on the nutrient, this energy expenditure varies:

• Protein has the largest thermic effect, at around 20–30% – meaning up to a third of the calories consumed are used solely for its digestion.

• Carbohydrates are at about 5–10%,

• Fat at only 2–3%.

So, those who regularly eat protein and fiber-rich foods can specifically use natural thermogenesis to slightly increase calorie consumption – without additional training.

The fact is:
Even extremely low-calorie foods like celery, cucumber, or lettuce do not burn more calories during digestion than they contain. Due to their high water and fiber content, they can help you reduce your overall energy intake – but it's more sensible to use the thermic effect of food with protein and fiber-rich meals to achieve your calorie deficit. In addition, More Calorie Savers help you reduce your calorie intake – without sacrificing enjoyment!

💡 "Negative-Calorie-Foods" don't exist – but a "thermic effect of food" does.

💡 Saving calories can also be delicious – with Chunky Flavour & Co.

The downside of celery & Co.: Once eaten, they certainly aren't a taste explosion. After a while, they'll come out of your ears. 😅

If you want to save calories without sacrificing taste, the More Calorie Savers like our Chunky Flavour can help. It delivers sweet taste in many different varieties, often with real chunks, almost calorie-free – ideal for yogurt, quark, oatmeal, desserts or baking recipes. This way, you not only trick your palate, but also your calorie account:
👉 fewer calories, more enjoyment, no deprivation.

Discover all our calorie savers – also for cold and hot drinks.

Need more tips to increase your consumption? Here you go:

• 7,000–10,000 steps per day
• Short distances on foot instead of by car/bus
• Protein-rich diet (1.2 g to 2.0 g per kg body weight daily – depending on training goal and nutritional advice).⁵
• Regularly stimulate muscles (strength training, bodyweight workouts)
• Gym sessions or YouTube workouts
• Sit less – stand more often
• Structure your daily routine & plan time for exercise