After a decade of daily workouts (running on the treadmill and lifting weights) and never dropping a kilo, I abandoned the gym routine and upped my daily activity (more standing, less sitting) and the weight gently melted away.

Simply sit less

My new regimen was inspired by Dr James Levine, professor of medicine at the US Mayo Clinic. In breakthrough studies over the last decade, Levine confirmed that people who are less sedentary are less likely to gain weight — and not because they hit the gym.

Subjects were overfed by about 4000 kilojoules a day and wore sensors that monitored their movement.

"In the people we studied, there was a tenfold variability in body fat gain," says Levine. "We had one person store those excess kJ as body fat, and another essentially burn off all the extra fuel."

Do keep busy

So how do you burn fuel instead of storing fat? Through 'Non-Exercise Activity Thermogenesis', or Neat as Levine dubs it, referring to the kJ you burn living your life: doing the laundry, making your bed, mowing the lawn.

The more active you are, the less likely you are to put on weight. "People who can switch on their Neat are able to remain thin, despite periods of overfeeding," says Levine.

Get active

I was pretty sedentary other than my hour-long workout. When I decided to forego my gym session for a day filled with routine activities, I started spending more time in the garden. I walked my dog more often, and danced around my kitchen while cooking dinner. At my desk, I worked while I stood or stretched, and took frequent breaks to pace, clean, and prepare food. Instead of using my car, I walked, jogged, and cycled around town. Suddenly, every task became an opportunity to be active.

Sure enough, after three months without a workout, I was leaner and fitter than ever before in my life.

Seemingly by accident, I had the figure I'd spent years struggling to attain. For the first time, I felt beautiful and confident in my body. I was also more energised and focused, and my chronic insomnia disappeared.

Be creative

The beauty of Neat is that you can start at any time, anywhere. No need to wait for a gym membership to kick in or a new year to turn over; it's easy to incorporate.

Here are ways to help you bump up your activity at home, at the office, and in your life — and get moving!

Neat at home

Moving from your tush to your toes is much easier at home. Here are simple ways to increase your Neat — and decrease your carbon footprint, too...

• Hang up washing to dry, instead of throwing it in the tumble dryer.
• Wash dishes by hand (200kj in 30 minutes, more if you dry by hand), rather than use a dishwasher.
• Use a push mower to cut your grass, rather than drive a sit-down mower.
• Rake the leaves from your lawn (830kj burnt an hour).
• Sweep leaves off your driveway and paths (1500kj burnt an hour).
• Cook meals at home rather than eat out.
• Cook fresh meals from scratch (400kj an hour), rather than microwave-ready meals.
• Pick up take-aways on those occasions you don't have the time or energy to cook rather than have food delivered.
• Invite friends over for dinner and games, rather than watching TV all night.
• Limit your time answering emails and surfing the internet.

At work

If it takes a fire drill to get you away from your desk at the office, try these strategies. You'll be less sedentary and more productive...

• Walk to a colleague's office (250kj burnt in 15 min), rather than call or email.
• Hand deliver your messages
• Leave the office to meet a friend or eat outside (400kj burned for for a leisurely pace), rather than eat at your desk.
• Take the stairs (50kj burnt per minute), rather than use the lift.
• Stand up and walk around while talking on the phone, rather than sitting while on the phone.
• Use filled water bottles as hand weights and stretching bands when seated, rather than just sitting still.
• Host an office party at a bowling alley or driving range, rather than have cake and coffee at a restaurant or in the conference room.
• Hold walking meetings in the office gardens or nearby park (630kj burnt if walking at 1.5km/h.).
• Create a walking track at the office with colourful tape and engage everyone in the task.

Checklist

Follow these 10 steps:

• Replace your chair with an exercise ball.
• Keep exercise equipment handy. Mini-sized steppers, exercise bikes, and trampolines are subtle and can be stowed.
• Set an egg timer or alarm clock for 15—30 minute intervals. Every time it rings, move, stand, or stretch.
• Use a pedometer. Set a goal of 10 000 steps per day.
• Schedule time for email. Designate three or four different times during the day to check your inbox.
• Stand up from your chair or use a stepper while talking on the phone or taking a break.
• Prop your computer on a high desk so you can stand or stretch while working.
• Lift weights while working. Pump hand weights, or bottles filled with water or sand while working at the computer, reading or using the phone.
• Wear headphones or an iPod. Music will get you moving, even if it's just tapping your feet.
• Stash a pair of comfortable shoes or trainers under your desk and you'll be more likely to walk at lunchtime.

Neat in life

Skip the phone banking, online shopping, and sit-down mowers. Sure, they save time, but they also contribute to packing on kilograms.

• Socialise with girlfriends by going for a walk, rather than go for cocktails.
• Walk, ride your bike, or use public transport whenever possible, rather than get in the car.
• Shop in stores. Buy online only items you can't get locally (400kj burnt per hour; more if you walk to the shop and carry your shopping).
• Walk your dog (830kj burnt an hour, 1200 if you go for a run with your dog, depending on your pace).
• When you have to drive, park in a central spot and walk to where you need to go instead of driving to multiple destinations.
• Walk to whatever's in walking distance.
• Walk or cycle with your children to school and activities (2000kj, even at a leisurely pace).