TODAY’S DOSE OF HONESTY

Can you burn calories without working out?

If you know me at all, you know I’m a huge proponent of strength training, or lifting weights—this actually has so many benefits that listing them all takes a lot of space! Bottom line: This type of exercise improves your physical strength inside and out, which, besides helping you manage your weight, can lead to greater self-esteem and a better outlook on life. There is nothing I recommend more: I believe every woman, of every age, who physically can, should lift weights.

That noted: One of the questions that pops up often in my Instagram feed (@drjashton) is, “Do I have to work out? Are there ways to burn calories without doing that?” You might guess that’s a hard NO. You would be wrong! There’s a science-backed way to increase your daily calorie burn and substantially improve your overall health that DOESN’T require expensive fitness equipment, gym memberships, or strict dieting. It’s completely free, and anyone can do it—no matter how much “free time” you have (or don’t have). It’s NEAT!

NEAT stands for Non-Exercise Activity Thermogenesis. It includes all the energy we expend doing anything that isn’t sleeping, eating, or a traditional workout. And it’s something that can do your body good with much less effort: Studies have shown that shorter spurts of exercise—as few as 6 minutes each throughout the day (called exercise snacking)—can be just as good as one longer workout. By making minor lifestyle changes and incorporating more movement into every day, you can burn more calories and improve your overall health without even realizing it. This DOESN’T mean you can skip vigorous activity altogether, but it DOES mean you can get true benefit from these smaller efforts.

Here’s why it’s as important as a workout: While cardio and strength training are essential to improving overall conditioning and building muscle, boosting your NEAT is equally necessary, especially if you’re trying to lose weight. We spend most of a 24-hour day— approximately 63% of our time—in this physical status, whether we’re thinking about it or not. Which makes this the best time to dial up movement, increase those NEAT levels, and achieve more calorie and fat burn. Here are 9 ways to get more NEAT.

• Stand instead of sitting. Standing for just 15 minutes every hour can burn up to 130 calories.

• Get more steps. Stepping 10,000 times is often hailed as the magic number we need to reach every day. But one study found significant benefits at just over 7,000.

• Clean and do household chores. Here’s motivation to tidy up: Cleaning the house, doing laundry, or washing dishes can burn up to 150 calories an hour.

• Get NEAT while watching TV. Doing simple exercises like squats, crunches, or leg lifts can burn an extra 150-200 calories an hour.

• Take the stairs more often. Taking the stairs instead of the elevator or escalator is an easy way to increase physical activity.

• At the office, take mini breaks each hour to stretch your legs and walk around. This helps to get your blood flowing, burn calories, reduce stress, and clear your head.

• Stretch—during a work break, while watching TV, or even when making dinner. Stretching relieves muscle tension, reduces injury risk, improves overall health, and boosts your NEAT.

• Play! With your kids on the playground, with friends at the park, beach, even indoors at the bowling alley. Play increases your physical activity and burns calories.

• Fidget! YES, it counts! Bounce your legs, tap your toes, or drum your fingers—these seemingly insignificant movements move the NEAT needle.

SYMPTOM SOLUTIONS

Sip your way to an easy body reset!

I have been asked many times if liquid diets work. That’s a question with A LOT of answers, depending on who you are, what risks your medical history might indicate, and what your expectations are about changing your body. It also depends on what, exactly, is in the liquid, whether the plan meets human nutrition requirements, and whether there is medical and scientific evidence to support claims in ads and on product labels—which is why this kind of diet should always be explored with the advice and support of a qualified healthcare professional with experience in weight management. Then there are factors such as cost, availability, and practicality—in other words, how long can you really stick to a liquid diet?

As a board-certified obesity medicine specialist, I know there are bonafide liquid-based programs, administered by hospitals and medical professionals, that have helped overweight individuals to lose significant amounts of weight and may aid in treating specific medical conditions. As noted, there are many “what ifs” to consider. But there ARE benefits to “lightening the load” that travels through your digestive system. Eating mostly liquid foods—like soups, smoothies, and other beverages that are fruit-and-vegetable-based—provides healthy levels of vitamins, minerals, and fiber. It also reduces the strain on your GI tract, keeps you hydrated, and may even help with mental alertness and energy levels. And it can kickstart your weight loss effort.

The good news: You don’t have to sign on to a month’s-long plan to reap these benefits. Using whole foods and a few key supplements, you can create your own nutritious liquid-based meals in your own kitchen! And I’ve actually created what I call “Dr. Jen’s 2-Day Body Reset,” which is featured in the brand-new issue of my magazine. (Find it on newsstands this week—or buy it here!) It includes a full 2-day meal plan with super-easy recipes and a list of “power ingredients” that make great soups, smoothies, and juices. You can try it after a vacation or holiday when you want to get back on track or just to see how your body feels afterward.

Did I pique your interest? Here’s one of my favorite smoothie recipes to whet your appetite even more—pun intended!

Luscious Green-Berry Power Smoothie

This is the smoothie so many of you have been asking about! It’s a berry-loaded burst of flavor that’s packed with powerful nutrients—a super-filling meal in a glass! Feel free to substitute other berries or add chia or flaxseeds, avocado, spinach, kale, almonds, or silken tofu to dial up the nutrition. Into a high-speed blender, place:

• 1 cup ice

• 2/3 cup unsweetened almond or coconut milk

• 1 scoop vanilla protein powder

• 1 scoop vanilla fiber powder

• 1 scoop (5 grams) creatine monohydrate powder

• 1 scoop hydrolyzed collagen powder

• 1 tsp Laird Superfood Daily Greens powder

• 2 cups fresh or frozen strawberries

• 1 teaspoon vanilla extract

Blend until smooth (adding more water if necessary). Pour into a tall glass and enjoy! 🍓🥬

COMMUNITY

“Why won’t men talk about menopause?”

As it happens, most men do go through a sort of “man-o-pause” that brings on unfavorable changes like protruding bellies, receding hairlines, erectile dysfunction, etc. So, you might think they would be open to hearing about your issues with perimenopause and the after-effects of menopause. According to our Core Expert, clinical psychologist Dr. Jonathan Fader, not so much. Whether it’s a Venus vs. Mars thing or something less mysterious, he’s got some advice for us.

There are two main reasons why men are reluctant to talk about menopause, and even more hesitant to initiate a conversation about this subject. First, people in general feel uncomfortable discussing things they don’t understand. Usually, men don’t understand menopause, so they avoid the topic because it isn’t clear what they should say or how they should say it. Men have been conditioned to stay away from talking about things related to women's sexual health.

Second, while men don’t go through [hormonal] menopause, their bodies do change with age, and these changes can be difficult to accept. Most men lack the self-awareness to understand that paying attention to their partner’s menopause process reminds them of their own changes. Discussions about menopause often simply alert them to their own issues with the consequences of aging.

So how can you help them to open up about their questions and concerns? Start with a “shot across the bow” statement: “I want to talk to you about menopause. Would now be a good time?” Before you share what’s on your mind, ask:

• “What have you heard/what do you know about [female] menopause?”

• “What are your feelings/concerns about me going through this process?”

• “What are you experiencing in your own aging process?”

By allowing men to express their fears about this conversation, women can learn more about what makes them dodge it, then educate them accordingly. For most men, knowing there is space to ask “dumb” questions and express their own worries can coax them out of their “man-o-pause” shells. Think of this as an opportunity to create closeness with your partner: It will make for an easier conversation—it shouldn’t be a “bad news” talk! Here are some more do's & don'ts as you approach this communication:

DO strike while the iron is COLD! Timing is important. Find relaxed moments to talk to your partner.

DO approach the conversation with curiosity and empathy. Angst or anger will shut it down.

DO speak using the words “I” rather than “you.” For example, say, “I sometimes feel alone in this” rather than, “You make me feel alone.”

DON’T expect the needle to move a ton. Just raising this topic is enough for the first time!

DON’T rely on your partner to be all things to you. Friends, family, and doctors might better understand and provide support with the parts he can't.

DON’T expect men to be as smart as women! We’re not!

Our Core Expert

Jonathan Fader, Ph.D., is a licensed clinical and performance psychologist, known for his work with the New York Mets, the New York Giants, and the New York City Fire Department FDNY Mental Performance Initiative. He is co-founder of Union Square Practice, a mental wellness practice in New York City, and author of the best-selling book Life as Sport. @jonathan_fader

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ABOUT DR. JEN

In her roles as chief medical correspondent for ABC News and on-air cohost of “GMA3: What You Need to Know,” Dr. Jennifer Ashton—”Dr. Jen”—shares the latest health news and information with millions of viewers nationwide. As an OB-GYN, nutritionist, and board-certified obesity medicine specialist, she is passionate about promoting optimal health for “the whole woman.” She has written several books, including the best-selling The Self-Care Solution: A Year of Becoming Happier, Healthier & Fitter—One Month at a Time. And she has gone through menopause…

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