TDEE: total daily energy expenditure. We all have a varying TDEE based on our current body composition, lifestyle habits and daily activities. A greater level of overall activity will lead a higher total daily energy expenditure, which in the long run, could be largely beneficial when tying all three of these approaches together.
1. Simply start by moving more. Even if you have a sedentary job, or spend a lot of time sitting during a commute, you can find small pockets throughout your day to get up and move around. Start and end the day with a 10-15 minute walk, or spend 5 minutes every hour at the office to take a lap around before returning to work, if your job allows. Parking further in a parking lot, or taking the stairs instead of the elevator are both ways to get you more movement during a typical day.
2. Incorporate strength training to develop lean body mass, and reduce overall body fat. When incorporating regular strength or resistance training, your body begins to develop new lean body mass, which results in a slightly higher basal metabolic rate (BMR: the amount of energy your body is using up even at rest). The higher lean body mass that we have, the higher our basal metabolic rate becomes, and thus increasing our overall total daily energy expenditure.
3. Commit to a regular exercise program, and if possible, with others who will keep you accountable. By setting specific times, such as class times to attend, or having others around you who will be committing to an exercise program with you, you’re much more likely to see consistency with your new routine. If you are incorporating exercise at least 3-4 times a week, you will be sure to have an increased overall TDEE at the end of each week when you may not have been regularly exercising! When combined with strength training, regular metabolic conditioning can also improve cardiovascular health as well as improve mood, energy and sleep.
Although the actual quantity of “calories” or energy that is expended is what we aim to measure, it’s more significant for us to make efforts towards creating sustainable, healthy lifestyle habits that serve our bodies and minds. By incorporating these three ways to increase TDEE, you are well on your way to healthier living each day.
Want to learn more about how to get started on your fitness? Schedule a Get Fit Start consultation with one of our coaches today.