If you find yourself cutting your gym time short or having to take some extra days off this holiday season, remember that just moving your body more can increase your NEAT (aka, the amount of calories you burn). Here are a few simple ways to keep your NEAT up when you’re short on time!

If you have serious fat loss goals, a maintenance period is a necessary part of your fat loss journey. If you have spent considerable amount of time in a calorie deficit, you should plan on taking periodic maintenance phases to add in more calories and give your body (and brain) a little break.

Whether you are tracking macros, counting calories, or just trying to eat healthier, it can be tough to stick to your nutrition goals when navigating social situations. If you are going to a dinner party, a work lunch, or a family party, taking a few extra minutes to plan ahead can help you enjoy your event without stressing over your food.

One of the biggest struggles anyone will face when dieting is hunger. If you are dieting, or eating with the goal of losing body fat, there will probably be a point where your calorie deficit grows and hunger becomes an issue.

If your goals are geared towards changing your body weight, body shape, or body composition, your focus should be on eating in a calorie deficit.

If you want to reduce your body fat percentage, build muscle mass, reach a goal weight, or improve strength in the gym, tailoring your nutrition to your goals is absolutely essential.