2744: [Part 1] Zen To Slim - A Simple 5 Step Weight Loss Plan by Leo Babauta of Zen Habits on Daily Exercise

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[00:01:08] Zen to Slim. A Simple 5-Step Weight Loss Plan. Part 1 by Leo Babauta of zenhabits.net. And I'm Dr. Neil, your very own personal narrator.

[00:01:19] Hey there, happy Monday and welcome to another edition of Optimal Health Daily, where I read some of the best blogs covering health and fitness, just like an audiobook, and always with a bit of my commentary at the end.

[00:01:31] Now, today's post is a bit longer than what I typically narrate, so I'll read the first half today and finish it up for you tomorrow.

[00:01:38] And with that, let's get right into the first half as we optimize your life.

[00:01:47] Zen to Slim. A Simple 5-Step Weight Loss Plan. Part 1 by Leo Babauta of zenhabits.net.

[00:01:56] I think this one will be a bit controversial. Weight loss theories seem to be a bit divisive, judging from past posts on this topic, since people have very strong opinions about the right way to lose weight.

[00:02:09] However, this post isn't going to explore any of those theories. It's meant to be a simple plan for people who have trouble losing weight.

[00:02:19] These individuals don't need to go into the scientific theories, and they probably don't want to count calories or do any kind of complicated calculations.

[00:02:28] They just want a few simple steps that they can do right now that will work.

[00:02:33] When I started running last year and eating healthier, eventually becoming mostly vegan, I lost more than 20 pounds and kept them off.

[00:02:43] This year, my workout plan has been disrupted a couple of times by illness and then a back injury.

[00:02:49] But in July, I got back on track and can already feel the changes.

[00:02:54] I am confident that I'll have a fairly flat stomach by the end of the year, barring any future injuries or severe illnesses, of course.

[00:03:02] I recently had a few readers ask me about my weight loss plan.

[00:03:06] Well, I don't diet, and I don't do anything too intensely.

[00:03:10] I've just made some simple lifestyle changes, one at a time, and I feel much healthier as a result.

[00:03:16] The weight loss is slower than with some of the more drastic plans, but I feel that they're more permanent because I'm in this for life, not for short-term weight loss.

[00:03:27] Now, if this sounds right for you, check out the following plan.

[00:03:30] Of course, you all know that I'm not a doctor, a dietitian, a certified personal trainer, or in any way qualified to give advice.

[00:03:39] You know that you should see a doctor before starting a plan like this to prevent any serious health consequences.

[00:03:45] However, this plan is based on the advice of experts much more knowledgeable than me,

[00:03:50] and I can testify that it works for me and for some others I know who have done similar things.

[00:03:56] There is nothing revolutionary in this plan.

[00:03:59] It's common sense and simple.

[00:04:02] Zen to Slim Weight Loss Plan

[00:04:04] Step 1. Begin gradual exercise.

[00:04:08] Instead of trying to change your entire life with an intense weight loss plan,

[00:04:13] we're going to start small.

[00:04:14] All you want to do is make a commitment to get yourself moving for at least 10 to 15 minutes each day for 30 days straight.

[00:04:23] Some key points.

[00:04:25] 1. Type of exercise.

[00:04:28] If you're already a runner or a cyclist or something similar,

[00:04:32] then begin a very, very modest program of resuming that exercise.

[00:04:37] Otherwise, walking, a treadmill, hiking, a cycling machine, rowing, or something similar would work.

[00:04:44] Mixing it up is a great idea, alternating different exercises on different days.

[00:04:50] The actual exercise you do doesn't matter as long as you get moving.

[00:04:56] 2. Most important here, start out really easy.

[00:05:00] People tend to start out with a lot of enthusiasm

[00:05:03] and then burn out, skip a workout or two, and then the plan has failed.

[00:05:08] In this plan, you want to go short and slow.

[00:05:12] If in the past you would normally run 3-4 miles, for example,

[00:05:16] just run 1-2 miles.

[00:05:19] Go for about half of what you think you can do.

[00:05:22] You can always add more later.

[00:05:24] 3. It's important that you try to do it every day.

[00:05:28] Mark your successes on your calendar.

[00:05:31] Gold stars always work well.

[00:05:32] And try to keep the marks going every day.

[00:05:36] If you can do short, easy workouts and mix up the exercises a little,

[00:05:40] you can do it every day.

[00:05:42] 4. Set aside some time to do this every day.

[00:05:47] If you've had success working out in the morning before, use that time.

[00:05:51] Otherwise, do it right after work.

[00:05:54] 5. Strength

[00:05:56] Another point is that you can do strength workouts,

[00:05:59] but don't do anything too hard in the first couple of weeks.

[00:06:02] 6. Just some push-ups, crunches, lunges, and squats with no weights.

[00:06:07] That might sound easy, but the key, again, is to start out slowly.

[00:06:11] You can always add more later.

[00:06:14] 6. Just start

[00:06:17] This is the last key point.

[00:06:19] If you are feeling resistant to exercise,

[00:06:22] just tell yourself that you have to lace up your shoes and get out the door.

[00:06:27] How long you do it doesn't matter.

[00:06:29] Even 5 minutes is good.

[00:06:31] I bet, though, once you start,

[00:06:34] you'll want to keep going for at least 15 minutes.

[00:06:37] Step 2.

[00:06:39] Replace fatty and greasy foods with healthier foods.

[00:06:42] Now, you're not going to go on a diet,

[00:06:45] but take a look at what you eat

[00:06:46] and try to slowly replace the greasier

[00:06:48] and foods that contain those unhealthy fats you eat,

[00:06:52] like fast foods or deep-fried foods,

[00:06:54] with healthier alternatives.

[00:06:57] Some key points for this step.

[00:06:59] Hear that on tomorrow's episode.

[00:07:05] You just listened to part 1 of the post titled

[00:07:08] Zen to Slim, A Simple 5-Step Weight Loss Plan

[00:07:12] by Leo Babauta of zenhabits.net.

[00:07:15] And I'll be right back with my commentary.

[00:07:18] Dr. Neil here for my commentary.

[00:07:20] What I really like about Leo's advice is that it's gradual.

[00:07:24] Studies have actually found that when body weight is lost too quickly,

[00:07:28] we may not actually lose body fat.

[00:07:31] Losing body fat is the goal, right?

[00:07:33] But instead, if we lose weight too quickly,

[00:07:36] we may end up losing more muscle, especially in the beginning.

[00:07:40] So gradual weight loss and the creation of habits

[00:07:43] that will last a lifetime,

[00:07:45] this is what it's all about.

[00:07:46] And notice, Leo didn't say we have to completely avoid any foods

[00:07:51] or that we have to perform certain exercises.

[00:07:54] Instead, in the beginning especially,

[00:07:57] consistency is key.

[00:07:59] All right, that'll do it for today.

[00:08:00] Thank you so much for listening.

[00:08:02] Thank you for listening every day

[00:08:03] and sharing this show with someone.

[00:08:05] I'll be back here tomorrow to finish up this post.

[00:08:07] So I'll see you there where your optimal life awaits.