Disclaimer: Our body types and energy requirements vary, and diet and nutrition are complex topics. Extreme dieting is not recommended. A balanced diet nourishes the body, aids cognitive function, and enhances performance. It’s crucial to consult with a qualified dietitian if you have pre-existing health issues that may be aggravated or complicated by dietary changes. Engage in a conversation with Coach Kay for receiving personalized guidance on achieving your health goals safely and effectively.

In today’s fast-paced world, maintaining a healthy lifestyle is more important than ever. One crucial aspect of this is understanding key concepts related to body weight and metabolism. By grasping these definitions, individuals can make informed decisions and take control of their health journey.

  1. Body Mass Index (BMI): BMI is a measure of body fat based on height and weight. It provides a rough estimate of whether someone’s weight is healthy for their height. BMI is calculated by dividing weight in kilograms by height in meters squared. Here’s a breakdown:
    • Underweight: BMI less than 18.5Normal weight: BMI between 18.5 and 24.9Overweight: BMI between 25 and 29.9Obesity: BMI 30 or higher
    Fun Fact: Not all BMIs above 25 indicate poor health. BMI doesn’t differentiate between muscle and fat, so individuals with high muscle composition, like athletes, may have a BMI over 25 but still be in excellent health.
  2. Basal Metabolic Rate (BMR): BMR is the number of calories your body needs to maintain basic functions while at rest, such as breathing and circulation. It varies based on factors like age, gender, weight, and muscle mass. Understanding your BMR can help determine calorie needs for weight maintenance, gain, or loss.
  3. Total Daily Energy Expenditure (TDEE): TDEE is the total number of calories your body burns in a day, including physical activity and exercise. It’s influenced by BMR, activity level, and the thermic effect of food. The formula for TDEE is: TDEE = BMR + Calories Burned Through Physical Activity + Thermic Effect of Food
  4. Non-Exercise Activity Thermogenesis (NEAT): NEAT encompasses the calories burned through daily activities like walking, standing, and fidgeting, excluding deliberate exercise. It plays a significant role in overall energy expenditure and weight management. Increasing NEAT through simple lifestyle changes can aid in weight loss and improve overall health.
  5. Thermic Effect of Food: The thermic effect of food refers to the energy expenditure associated with the digestion, absorption, and storage of nutrients from the foods we eat. Different macronutrients have varying thermic effects, with protein requiring the most energy to digest, followed by carbohydrates and then fats. Including protein-rich foods in your diet can slightly increase calorie expenditure.

Performance Nutrition: For athletes, including runners, understanding performance nutrition is essential. Energy requirements vary depending on training intensity and duration, as well as individual factors such as body composition and metabolism. Proper nutrition plays a crucial role in fueling workouts, optimizing recovery, and enhancing performance on race day. Performance nutrition is another complex topic, and achieving optimal fueling strategies requires careful consideration of macronutrient balance, hydration, and timing of meals and snacks. Coach Kay can provide valuable insights and guidance tailored to your specific needs and goals. By engaging in discussions on different nutrition strategies, you can develop a deeper understanding of performance nutrition and maximize your athletic potential.

By comprehending these fundamental concepts, individuals can make informed choices to support a healthy lifestyle. Whether it’s monitoring weight through BMI, understanding calorie needs with BMR and TDEE, considering the impact of NEAT, or optimizing nutrient intake with the thermic effect of food, these tools empower individuals to take charge of their health journey. Remember, small changes add up, and investing in your health today yields lifelong benefits.

Maintaining a healthy lifestyle is essential for overall well-being. By understanding BMI, BMR, TDEE, NEAT, and the thermic effect of food, individuals can make informed decisions to support their health goals. Whether it’s achieving a healthy weight, improving fitness levels, or enhancing overall quality of life, knowledge is the first step towards success in the health pillar.

How to increase NEAT?

Here are some beginner-friendly tips to increase Non-Exercise Activity Thermogenesis (NEAT):

  1. Take the Stairs: Opt for stairs instead of elevators or escalators whenever possible. Climbing stairs is a great way to engage multiple muscle groups and increase calorie expenditure.
  2. Walk Whenever You Can: Incorporate more walking into your daily routine. Park your car farther away from your destination, take walking breaks at work, or go for a stroll after meals. Aim for at least 10,000 steps per day.
  3. Stand Up Frequently: Break up long periods of sitting by standing up and moving around every hour. Set a timer or use a standing desk to remind yourself to stand up and stretch regularly.
  4. Do Household Chores: Turn household chores into opportunities for movement. Vacuuming, sweeping, mopping, gardening, and cleaning can all contribute to increased NEAT.
  5. Use Active Transportation: Instead of driving everywhere, consider walking or biking for short distances. Not only does this increase NEAT, but it also reduces carbon emissions and promotes environmental sustainability.
  6. Take Active Breaks: Instead of scrolling through your phone during breaks, engage in active hobbies like stretching, dancing, or playing with pets. These activities not only increase NEAT but also boost mood and energy levels.
  7. Pace While Talking: Next time you’re on the phone or having a conversation, pace around the room instead of sitting or standing still. It’s a simple way to add more movement to your day.
  8. Incorporate Mini Workouts: Break up sedentary activities with short bursts of exercise. Perform bodyweight exercises like squats, lunges, or push-ups during commercial breaks while watching TV.
  9. Stand While Watching TV or Working: Invest in a standing desk or create a makeshift standing workstation using a tall table or countertop. Standing burns more calories than sitting and can help improve posture and reduce back pain.
  10. Take Active Leisure Time: Instead of spending leisure time sitting, choose activities that involve movement, such as hiking, cycling, swimming, or playing sports with friends and family.

By incorporating these simple tips into your daily routine, you can gradually increase your NEAT and support your overall health and fitness goals. Remember that every bit of movement counts, so find opportunities to stay active throughout the day.

How to increase BMR?

Here are the top five most important things to increase your Basal Metabolic Rate (BMR):

  1. Build Muscle: Incorporate strength training exercises to increase muscle mass, which burns more calories at rest compared to fat tissue.
  2. Stay Active: Engage in regular physical activity, including both cardiovascular exercise and strength training, to temporarily elevate your metabolic rate.
  3. Eat Enough Protein: Include protein-rich foods in your diet to support muscle maintenance and increase the thermic effect of food, which can boost BMR.
  4. Eat Regularly: Avoid skipping meals or drastically reducing calorie intake, as this can slow down your metabolism. Instead, eat regular, balanced meals and snacks throughout the day to keep your metabolism active.
  5. Get Sufficient Sleep: Aim for 7-9 hours of quality sleep per night to support optimal metabolic function and hormone regulation.


Adequate hydration is crucial for overall health and optimal performance, especially for athletes and active individuals. Water is essential for regulating body temperature, transporting nutrients, lubricating joints, and supporting cellular function. It’s important to drink enough fluids throughout the day to maintain proper hydration levels. Some tips to stay hydrated include carrying a reusable water bottle with you, setting reminders to drink water regularly, and consuming hydrating foods like fruits and vegetables.

Common symptoms of dehydration include thirst, dry mouth, dark urine, fatigue, dizziness, headache, and decreased urine output. If left untreated, dehydration can lead to more severe complications such as heat exhaustion or heatstroke. To prevent dehydration, it’s essential to drink water regularly throughout the day, especially during periods of physical activity, exposure to heat, or time spent in air-conditioned environments. Pay attention to your body’s signals and aim to maintain proper hydration to support overall health and well-being.

However, staying hydrated can be challenging, particularly in certain environments. Prolonged exposure to the sun or working in air-conditioned rooms can increase the risk of dehydration. High temperatures and dry air can cause increased sweating and fluid loss, while air-conditioned environments can lead to moisture loss through evaporation from the skin and respiratory tract. Additionally, sleeping in an air-conditioned room can further exacerbate dehydration as the body loses moisture through respiration during the night.