تدريب Shadowing: How I Lost 15 Pounds | 10 Easy Diet Tips - تعلم التحدث بالإنجليزية عبر الفيديو
اختر وضع التدريب
كل وضع يفتح غرفة تدريب بملء الشاشة.
201 جمل
إذا كانت الجمل قصيرة أو طويلة جدًا، انقر على Edit لتعديلها.
1
Hi everyone, it's your girl Jen and today I am finally filming the how I lost weight video.
2
If I'm going to be completely honest,
3
I kind of put this video off because I know diet and nutrition can be a very controversial topic online.
4
First off, I am not a dietitian, I am not a nutritionist,
5
I just literally used these tips that I'm about to share with you and I lost weight.
6
I can't guarantee that it's gonna work for you because everyone's body is unique and Some bodies just react differently
7
All I know is that these tips have helped me lose weight
8
and that's all I can claim so now that's out of the way
9
Let me just give you some stats about my bod
10
Last year in 2016 I was the heaviest I ever was I was 120 pounds
11
and for my frame that really showed and now today in 2017 I am 100 to 105 pounds.
12
This took a full year to lose the weight, so please do not expect this to happen overnight.
13
It is a gradual process.
14
The only advice I can give you is to start today.
15
Start on your next meal and don't look back.
16
So I'm gonna run down the 10 tips that have contributed to my weight loss.
17
A lot of it is common sense, but sometimes you just need a little refresher.
18
My first tip is to find healthy foods that you actually love eating.
19
It's not realistic to have a salad for every single meal for the rest of your life.
20
It's just unattainable go out there and go on a food tour
21
Find the healthy foods that you just freaking love eating
22
and create a list so throughout the years I've learned
23
that I love broccoli green beans mushrooms tofu I can eat so much of that and never get sick of it
24
Don't force yourself to eat that dry kale salad if you don't like dry kale
25
And I don't go out of my way to eat healthy foods
26
that I don't like for example I don't like cucumbers and I don't like tomatoes.
27
And I don't force myself to eat it just because it's healthy.
28
I just avoid them and eat other healthy foods.
29
And it's really worked out well for me.
30
So go out there, create a list, and stick to it.
31
The second tip is very important.
32
It is to have no distractions while you're eating.
33
I know it's like second nature at this point to get your hot pile of food, turn on the TV or laptop,
34
and just tune out and eat.
35
Your brain takes around 20 minutes to realize that it's full.
36
And when you're not paying attention to your body, you don't know when that time comes.
37
And I've noticed that whenever I watch something and I'm eating, I tend to eat even more and even faster.
38
And a lot of times, I'm finished with my food but the show's still going,
39
so I'll go back and get seconds just so I can let the good times roll.
40
But if you wanna lose weight, it's easier to know what your body is saying to you when everything is off.
41
I always try and stop eating right when I get to the sweet spot, and that is the spot where I'm not hungry anymore,
42
but I'm not like completely full like it's that really nice in between
43
and I feel like I feel like the Japanese have a word for it
44
But I don't know like that's that's the that's where I try
45
and stop eating and that's really helped me maintain my figure and It's tricky believe me
46
It's really hard to get that spot because it's so tempting to just eat until like your stomach's like oh god
47
No, like that's where I used to love being it's been easier to maintain my weight
48
because I'm not over over -indulging and over -eating.
49
This next tip is something that I've been using since college and it's to have smaller plates and bowls.
50
So if you look in our shelves, you'll notice that we have two sizes.
51
We've got a normal big one for Ben and we've got a smaller one for me.
52
We've nicknamed it the baby plate because it's just little.
53
And yeah, when I have a bigger plate, I tend to wanna over -portion myself.
54
I wanna cram and fill the plate.
55
So with the smaller plate, I can still cram all the food in but it's actually the perfect portion for me.
56
Tip number four is to get a water bottle.
57
I feel like drinking water is one of the most common diet tips, but it's so true.
58
When you are hydrated, you're not really that hungry.
59
And for me, I love having my sippy cup because this makes me drink so much water throughout the day.
60
And it's the Camelback specifically.
61
I love the bite valve and I love to have to suck the water in.
62
I go through maybe three or four bottles of this a day.
63
And so I make sure that I'm very hydrated.
64
Whenever you have a craving, chances are you're just dehydrated or you're bored.
65
And so whenever I have like a hankering for some chips or like any sort of like snack or something,
66
I will chug half a bottle of this and I'll wait 15 minutes and if I'm still hungry, then I'll go have a snack.
67
But most of the time after I drink it, I'm completely fine and I can wait till my next meal.
68
I also should mention that I don't drink any juices, I don't drink any soda or like milk.
69
I only stick to water, unsweetened tea, black coffee, and like soda water.
70
That's pretty much it.
71
My favorite is La Croix.
72
It is so delicious.
73
It has zero calories and it just gives you that carbonated kick if you are missing it.
74
My fifth tip is to never skip any meals, especially breakfast.
75
I feel like I have kind of programmed my body to just like wake up hungry, so I always, always have breakfast.
76
Like there's a reason why it's called the most important meal of the day.
77
It's because it kicks off your metabolism.
78
And I've noticed that when I skip like breakfast, By the next meal, I am so hungry, I end up making really stupid food decisions.
79
So I'll just like end up overeating or I'll order something like really gnarly, like nachos or something.
80
It's easier to make mindful food choices when your body is not starving.
81
Personally, I only eat three meals a day.
82
I know some people like to have four to five smaller meals a day,
83
but for me, it's just too much effort to think of like that many meals to eat,
84
so I like to keep it simple, breakfast, lunch, and dinner.
85
For my breakfast, that's when I have most of my carbs.
86
I'll have beans on toast or I'll have an egg wrap.
87
For lunch, I can treat myself, I'll have a sandwich, a burger, whatever.
88
But for dinner, that's when I'm kind of the most strict.
89
When I was at my most motivated to lose weight, for dinner I would never have any refined carbohydrates.
90
So I wouldn't have any pasta, I wouldn't have big fried rice dishes.
91
I would probably stick to veggies and a protein and that's it for dinner.
92
And then for breakfast, I'll have my carbs.
93
This next tip is something that I really struggled with when I first moved back to LA in 2015,
94
I was eating out at restaurants all the time and I was ordering Postmates all the time.
95
When you go to restaurants, even if you order the healthy dish, you don't actually know what the restaurant's putting into it.
96
Sure, there's like a list of ingredients, but you don't know how much butter they put, you don't know how much oil they put, or MSG.
97
The restaurant's objective is to make the food taste as good as possible and keep you coming back.
98
And it's a business, so it makes sense.
99
So that's why it's just easier to just cook your own meal, you know exactly what you put in it.
100
And I know it's like easy to say like, oh, I'm not a good cook, I can't cook, but you just need to cook three recipes.
101
Learn how to make three healthy recipes and then you can build from there.
102
It's impossible to just completely avoid restaurants for the rest of your life, it's not gonna happen.
103
So when I do eat out, I like to have a balance.
104
So I have this rule called the two rule.
105
So I'll either pick an appetizer, an entree, or an entree and a dessert.
106
I'll never get all three, or if I do get all three, It's like you know a special occasion,
107
but yeah, you don't need all three you don't need an appetizer entree and dessert
108
That's just you know, that's you know, that's the full package
109
You just need two tip number seven is to reduce your alcohol intake
110
when I was at my heaviest I was probably drinking maybe two
111
or three times a week and it definitely showed there's a lot of empty calories and alcohol
112
And the problem with me was I would always have drenchies
113
when I would come home drunk I would just open up my cupboard, make a snack, throw it in the microwave,
114
and I would just eat all of it to soak up the alcohol and then go to sleep.
115
But, I mean, I don't even know if that's scientifically proven, but basically I would eat all that shit
116
and then I would wake up the next morning hungover and I would always order my burrito.
117
Yeah, it was like a vicious cycle.
118
Obviously I still drink, I like to go out and have a good time, but I only drink once a week now.
119
If I'm gonna drink more than once a week, then I'll only have one drink, that's it and every time I go out,
120
I only have a vodka soda with fresh lime, that is my favorite drink of choice.
121
Ben and I call it the Skinny Mini because it only has the calories of the vodka.
122
Like, and I think a shot of vodka is what, like 100 calories?
123
And that's it.
124
This next tip is about snacking.
125
I don't keep any snacks that tempt me in my house
126
because I'm the type of person where if I have like hot cheeto fries or just any form of hot cheetos,
127
I have to eat the bag.
128
It's kind of like calling my name as I'm just like in the house.
129
So I just like to cut the temptation and not have any of it in my house.
130
If I really, really want them, then I'll have to get off my ass and go buy them.
131
But if they're not in the house, then I'm not thinking about it.
132
So I know I've been blabbing a lot about food and diet, so I'm gonna talk about the next obvious thing, which is exercise.
133
I like to exercise around three to five times a week, and when I was training super hard, I was going five times a week.
134
And that, in combination with all the tips that I said, like made me really shredded.
135
Like for the first two months, like a lot of that weight came off because of those.
136
I know the ratio is something like 80 % diet and 20 % fitness, but when you put the exercise in,
137
that 20 % goes a long way.
138
And when you are just combining both those forces, a lot of it just melts off.
139
So it's really important to find a form of exercise that you hate the least.
140
So whether it is kickboxing, Pilates, swimming, running, whatever, for me, it is to train alone.
141
I love going to the gym by myself.
142
It's become my own little sanctuary.
143
Each of my workouts are around 50 minutes long.
144
I am obsessed with this app called Seconds.
145
I have talked about it in a previous video.
146
It's basically like my little personal trainer.
147
So I like to start off with 20 minutes of cardio.
148
I'll use my high intensity interval training workout.
149
So I'll be on the StairMaster for five minutes just walking normally, and then I'll run on the StairMaster for 30 seconds,
150
and then I'll walk again for a minute and 30 seconds, and then I'll run again for 30 seconds.
151
And I'll do this six times
152
and then I'll cool off with five minutes of walking on the Stairmaster
153
And by the end of this I am literally drenched in sweat and now I am ready for my strength training
154
For my 30 minutes of strength training, I won't get too into it,
155
but I basically have created a bunch of playlists that work different parts of my body out.
156
So I have three full body workouts.
157
I have one for the waist, one for the abs and arms.
158
It all depends.
159
I feel like I'm just going to do a separate video on that workout because if I incorporated that into this video,
160
I feel like it'd be way too long.
161
So be prepared for my workout video in the future.
162
These days, I only work out three times a week.
163
It's because I'm not trying to lose any weight.
164
I'm only trying to maintain the body I have right now.
165
I'm really happy with my weight and I'm not trying to change anything.
166
I've noticed that since I've been doing the strength training and the weights, it's been easier to just keep my body the way it is.
167
My last tip is to find motivation that really resonates with you.
168
Back in the day, I feel like a lot of my weight loss inspiration was quite superficial.
169
It was just about like, I wanna be skinny for my birthday or I wanna be skinny for Coachella.
170
Once I found a deeper reason of why I wanted to be fit, it just propelled me to stay in shape.
171
The reason why I exercise and I tried my best to stay in shape is for my mental health.
172
I've noticed that back in the day when I wasn't working out consistently, I had a lot more breakdowns, I had a lot of meltdowns,
173
and I was just very sensitive to stress.
174
Now that I work out three to five times a week, I don't really have that issue that much anymore,
175
like I'm not perfect, but I am so much better than how I was last year.
176
Some days I just wake up and I am just bummed.
177
But before I would just kind of be bummed and just let it be like a sad day.
178
Now if I'm feeling sad or I'm feeling anxious or stressed,
179
I hit the gym because 95 % of the time I come back after a workout and I feel better.
180
Ben is the most important person in my life and he lives with me.
181
And I hated being the Debbie Downer.
182
Ben is generally a super positive person and having a bad attitude is just
183
so contagious and I hated bringing him down and so I knew
184
that this is something that I really needed to work on and exercise has helped me so much.
185
So find a reason that really sticks with you, whether it's because you wanna be stronger, you want to be able to lift something,
186
whether you wanna run a marathon or you wanna have inner peace with yourself.
187
Once you find a deeper goal, it's easier to stick with it.
188
All right, guys, those are my top 10 tips on how I lost weight.
189
Honestly, the first month is the hardest, I swear, But once you pass that hurdle, it's all downhill from there
190
And then once you start seeing like physical changes in your body and once like pants started to feel loose
191
Then it becomes even easier
192
if you'd like to leave any diet tips in the comments down below or words of encouragement I'd love to hear them.
193
I just want this to be like a positive
194
Place for people to talk about fitness and nutrition if there's something that you don't agree with me
195
It would be awesome if you just said it in a constructive way as opposed to a way of just attacking me
196
My point is not to shame people into losing weight
197
It's just for the people that need that extra kick to want to live a healthier lifestyle
198
So I hope you guys enjoy the rest of your day.
199
Thank you so much for watching and I'll see you guys in the next one
200
Bye Thank
201
you.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
المفرداتابنِ رصيدك من الكلمات
لعبة المفرداتتعلّم أثناء اللعب
نفس القناة
B11
Life As A Mom | building furniture, chatty GRWM, co-parenting, cooking class, travel
Daily ConversationWorking Adults
B22
Life Lessons at 36
Daily ConversationWorking Adults
B22
My Top Books of 2025 (so far)
Daily ConversationWorking Adults
B16
What I Eat In A Day | cooking all my cravings
American AccentTeensDaily ConversationHigh School Students
B26
Getting My Life Together 🧺 home organizing, closet clean out, groceries & a music festival (lol)
American AccentBusiness EnglishDaily ConversationUniversity Students
B24
How To Talk To Anyone | small talk, social anxiety, conversation tips!
Daily ConversationWorking Adults
B25
Daily Habits | 6AM routine, easy meals, fitness, motherhood, styling
American AccentBusiness EnglishDaily ConversationWorking Adults
B21
How to Build A Disciplined Life | fitness, diet, home, motherhood, daily default systems
American AccentBusiness EnglishUniversity StudentsWorking Adults
B26
Life in June | bratz night out, wiggles in the day + desert family trip
American AccentDaily ConversationWorking Adults
B22
Maintaining in May ☺︎ cooking, little chaos, family time and very tall boots
Daily ConversationWorking Adults
B25
Life As A Mom | moving on, home reset, my son is five!
American AccentTeensDaily ConversationHigh School Students
B12
A Week of Summer | thrifting, cringe & free, girls getaway, good food and bodyrolls~
American AccentTravel EnglishTeensDaily Conversation
B16
What I Ate In A Week (Healthy + Realistic)
American AccentTeensDaily ConversationHigh School Students
B14
5 Closet Staples
American AccentTravel EnglishTeensDaily Conversation
B216
How to Talk to Anyone | strangers, acquaintances & friends
American AccentTeensDaily ConversationHigh School Students
B22
Notes on Friendships | overthinking, break ups, deepening relationships, friction
American AccentDaily Conversation
B22
A New Chapter
American AccentDaily ConversationUniversity StudentsWorking Adults
B25
Adulting Habits that Improved My Life
American AccentBusiness EnglishUniversity StudentsWorking Adults
B1What I Ate In A Week (Healthy Asian Recipes)
American AccentTravel EnglishTeensDaily Conversation
B1What I Ate In A Week (Healthy + Realistic)
American AccentDaily ConversationUniversity StudentsWorking Adults
FOR YOU
فيديو موصى به
B18
107 جمل
10 Habits That Can Improve Your Routine
Daily ConversationWorking Adults
B11
60 جمل
Advanced Shadowing English With Tom Holland | Bristist accent | Practice Shadowing English
Daily ConversationWorking Adults
B11
387 جمل
Wanting nothing, gives you everything
Daily ConversationWorking Adults
B21
166 جمل
The Easiest Way to Hit 150g Protein in Just 1500 Calories
Daily ConversationWorking Adults
B11
12 جمل
Here’s the secret to being disciplined with your diet and exercise!
Daily ConversationWorking Adults
B21
135 جمل
I Wasted 6 Months Being Skinny Fat Until I Fixed This
Daily ConversationWorking Adults
B21
235 جمل
The Perfect Hair Health Protocol (According To Science)
Daily ConversationWorking Adults
B1140 جمل
Healthy Meal Prep (6 Fall Recipes!)
Daily ConversationWorking Adults
B12
183 جمل
I'm Overweight, So I Walked 10,000 Steps a Day..
Daily ConversationWorking Adults
B11
616 جمل
9 Small Things That Will Help You Feel Amazing Again
Daily ConversationWorking Adults
B11
72 جمل
I met the nicest lady and THIS happened 🥺❤️
Daily ConversationWorking Adults
B11
172 جمل
How to Drop Fat Like Crazy (THE REAL WAY)
Daily ConversationWorking Adults
المفردات وملاحظات التحدث لهذا الدرس
هذا الدرس في المحادثة مبني على الفيديو “How I Lost 15 Pounds”. أكثر الكلمات تكرارًا في الفيديو: tip, weight, eat. يحتوي هذا الفيديو على 201 جملة و2822 كلمة للتدرب على الترديد. مدة الكلام 13:16. يتكلم المتحدث بسرعة، نحو 213 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 82% من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، ويُستحسن مراجعة الباقي قبل البدء.
أهم المفردات في هذا الفيديو
15 كلمة من الفيديو تستحق التعلّم، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| meal اسم | /ˈmiːl/ | وَجْبَة, أكلة |
| hungry صفة | /ˈhʌŋ.ɡɹi/ | جَائِع, جَوْعَان |
| snack اسم | /snæk/ | وَجْبَة خَفِيفَة, لُمْجَة |
| calorie اسم | /ˈkæləɹi/ | سُعْر, سُعْرَة |
| soda اسم | /ˈsoʊdə/ | صُودَا, كَرْبُونَات اَلصُّودْيُوم |
| skinny صفة | /ˈskɪni/ | نَحِيف |
| vodka اسم | /ˈvɑdkə/ | فُودْكَا |
| fitness اسم | /ˈfɪt.nəs/ | لِيَاقَة, صِحَّة |
| dish اسم | /dɪʃ/ | طَبَق, صَحْن |
| salad اسم | /ˈsæl.əd/ | سَلَطَة |
| nutrition اسم | /njuːˈtɹɪʃ.ən/ | تَغْذِيَة, غِذَاء |
| bean اسم | /ˈbi(ː)n/ | فَاصُولِيَا, لُوبِيَا |
| fry فعل | /fɹaɪ/ | قَلَى |
| dessert اسم | /dɪˈzɝt/ | حَلْوَى, حَلْوَيَات |
| topic اسم | /ˈtɑpɪk/ | مَوْضُوع, مَوَاضِيع |
الأفعال المركبة التي ستسمعها
| الكلمة | النطق | المعنى |
|---|---|---|
| go out فعل | خَرَجَ | |
| wake up فعل | /ˌweɪk ˈʌp/ | صَحَا, اِسْتَيْقَظَ |
| come back فعل | عَادَ, رَجَعَ | |
| look back فعل | اِلْتَفَتَ, اِسْتَدَارَ |
جمل تستحق التكرار
جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:
- Start on your next meal and don't look back.
- It is to have no distractions while you're eating.
- When you are hydrated, you're not really that hungry.
- It's because it kicks off your metabolism.
- It's become my own little sanctuary.
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام المستمر have/has been + -ing — حدث بدأ سابقًا وما زال مستمرًا | I've been using · I've been blabbing · I've been doing |
| الجمل الشرطية if + جملة، will/would + فعل — شرط ونتيجته | if you look in our shelves, you'll notice · if I'm still hungry, then I'll go |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | have helped · have contributed · I've learned |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | are hydrated · be bummed |
نطق يحتاج إلى انتباه
يستخدم المتحدث 108 من الصيغ المختصرة، مثل I'm, don't, I'll. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “sh” و“zh”: dish /dɪʃ/, nutrition /njuːˈtɹɪʃ.ən/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, occasion /əˈkeɪ̯ʒən/, ratio /ˈɹeɪ.ʃoʊ/
- الكلمات الطويلة — انتبه لموضع النبر: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, differently /ˈdɪf.ə.ɹənt.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
أصوات يجدها متحدثو العربية صعبة:
- /p/ — ليس /b/: انطقه مع نفخة هواء: pound /ˈpaʊ̯nd/, recipe /ˈɹɛs.ɪ.pi/, skip /skɪp/, topic /ˈtɑpɪk/, pants /pænts/
- /v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: vodka /ˈvɑdkə/, sensitive /ˈsɛn.sɪt.ɪv/, objective /ɒbˈd͡ʒɛk.tɪv/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, motivation /ˈmoʊ.tə.veɪ.ʃən/
- تتابع الصوامت — لا تضف حركة بينها: hungry /ˈhʌŋ.ɡɹi/, snack /snæk/, skinny /ˈskɪni/, pound /ˈpaʊ̯nd/, skip /skɪp/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل meal, hungry, snack.
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.