शैडोइंग अभ्यास: How I Lost 15 Pounds | 10 Easy Diet Tips - वीडियो के साथ अंग्रेजी बोलना सीखें
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201 वाक्य
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Hi everyone, it's your girl Jen and today I am finally filming the how I lost weight video.
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If I'm going to be completely honest,
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I kind of put this video off because I know diet and nutrition can be a very controversial topic online.
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First off, I am not a dietitian, I am not a nutritionist,
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I just literally used these tips that I'm about to share with you and I lost weight.
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I can't guarantee that it's gonna work for you because everyone's body is unique and Some bodies just react differently
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All I know is that these tips have helped me lose weight
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and that's all I can claim so now that's out of the way
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Let me just give you some stats about my bod
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Last year in 2016 I was the heaviest I ever was I was 120 pounds
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and for my frame that really showed and now today in 2017 I am 100 to 105 pounds.
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This took a full year to lose the weight, so please do not expect this to happen overnight.
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It is a gradual process.
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The only advice I can give you is to start today.
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Start on your next meal and don't look back.
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So I'm gonna run down the 10 tips that have contributed to my weight loss.
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A lot of it is common sense, but sometimes you just need a little refresher.
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My first tip is to find healthy foods that you actually love eating.
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It's not realistic to have a salad for every single meal for the rest of your life.
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It's just unattainable go out there and go on a food tour
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Find the healthy foods that you just freaking love eating
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and create a list so throughout the years I've learned
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that I love broccoli green beans mushrooms tofu I can eat so much of that and never get sick of it
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Don't force yourself to eat that dry kale salad if you don't like dry kale
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And I don't go out of my way to eat healthy foods
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that I don't like for example I don't like cucumbers and I don't like tomatoes.
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And I don't force myself to eat it just because it's healthy.
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I just avoid them and eat other healthy foods.
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And it's really worked out well for me.
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So go out there, create a list, and stick to it.
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The second tip is very important.
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It is to have no distractions while you're eating.
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I know it's like second nature at this point to get your hot pile of food, turn on the TV or laptop,
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and just tune out and eat.
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Your brain takes around 20 minutes to realize that it's full.
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And when you're not paying attention to your body, you don't know when that time comes.
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And I've noticed that whenever I watch something and I'm eating, I tend to eat even more and even faster.
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And a lot of times, I'm finished with my food but the show's still going,
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so I'll go back and get seconds just so I can let the good times roll.
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But if you wanna lose weight, it's easier to know what your body is saying to you when everything is off.
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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,
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but I'm not like completely full like it's that really nice in between
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and I feel like I feel like the Japanese have a word for it
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But I don't know like that's that's the that's where I try
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and stop eating and that's really helped me maintain my figure and It's tricky believe me
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It's really hard to get that spot because it's so tempting to just eat until like your stomach's like oh god
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No, like that's where I used to love being it's been easier to maintain my weight
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because I'm not over over -indulging and over -eating.
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This next tip is something that I've been using since college and it's to have smaller plates and bowls.
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So if you look in our shelves, you'll notice that we have two sizes.
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We've got a normal big one for Ben and we've got a smaller one for me.
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We've nicknamed it the baby plate because it's just little.
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And yeah, when I have a bigger plate, I tend to wanna over -portion myself.
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I wanna cram and fill the plate.
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So with the smaller plate, I can still cram all the food in but it's actually the perfect portion for me.
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Tip number four is to get a water bottle.
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I feel like drinking water is one of the most common diet tips, but it's so true.
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When you are hydrated, you're not really that hungry.
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And for me, I love having my sippy cup because this makes me drink so much water throughout the day.
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And it's the Camelback specifically.
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I love the bite valve and I love to have to suck the water in.
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I go through maybe three or four bottles of this a day.
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And so I make sure that I'm very hydrated.
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Whenever you have a craving, chances are you're just dehydrated or you're bored.
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And so whenever I have like a hankering for some chips or like any sort of like snack or something,
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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.
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But most of the time after I drink it, I'm completely fine and I can wait till my next meal.
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I also should mention that I don't drink any juices, I don't drink any soda or like milk.
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I only stick to water, unsweetened tea, black coffee, and like soda water.
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That's pretty much it.
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My favorite is La Croix.
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It is so delicious.
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It has zero calories and it just gives you that carbonated kick if you are missing it.
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My fifth tip is to never skip any meals, especially breakfast.
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I feel like I have kind of programmed my body to just like wake up hungry, so I always, always have breakfast.
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Like there's a reason why it's called the most important meal of the day.
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It's because it kicks off your metabolism.
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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.
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So I'll just like end up overeating or I'll order something like really gnarly, like nachos or something.
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It's easier to make mindful food choices when your body is not starving.
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Personally, I only eat three meals a day.
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I know some people like to have four to five smaller meals a day,
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but for me, it's just too much effort to think of like that many meals to eat,
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so I like to keep it simple, breakfast, lunch, and dinner.
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For my breakfast, that's when I have most of my carbs.
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I'll have beans on toast or I'll have an egg wrap.
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For lunch, I can treat myself, I'll have a sandwich, a burger, whatever.
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But for dinner, that's when I'm kind of the most strict.
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When I was at my most motivated to lose weight, for dinner I would never have any refined carbohydrates.
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So I wouldn't have any pasta, I wouldn't have big fried rice dishes.
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I would probably stick to veggies and a protein and that's it for dinner.
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And then for breakfast, I'll have my carbs.
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This next tip is something that I really struggled with when I first moved back to LA in 2015,
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I was eating out at restaurants all the time and I was ordering Postmates all the time.
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When you go to restaurants, even if you order the healthy dish, you don't actually know what the restaurant's putting into it.
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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.
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The restaurant's objective is to make the food taste as good as possible and keep you coming back.
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And it's a business, so it makes sense.
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So that's why it's just easier to just cook your own meal, you know exactly what you put in it.
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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.
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Learn how to make three healthy recipes and then you can build from there.
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It's impossible to just completely avoid restaurants for the rest of your life, it's not gonna happen.
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So when I do eat out, I like to have a balance.
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So I have this rule called the two rule.
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So I'll either pick an appetizer, an entree, or an entree and a dessert.
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I'll never get all three, or if I do get all three, It's like you know a special occasion,
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but yeah, you don't need all three you don't need an appetizer entree and dessert
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That's just you know, that's you know, that's the full package
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You just need two tip number seven is to reduce your alcohol intake
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when I was at my heaviest I was probably drinking maybe two
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or three times a week and it definitely showed there's a lot of empty calories and alcohol
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And the problem with me was I would always have drenchies
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when I would come home drunk I would just open up my cupboard, make a snack, throw it in the microwave,
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and I would just eat all of it to soak up the alcohol and then go to sleep.
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But, I mean, I don't even know if that's scientifically proven, but basically I would eat all that shit
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and then I would wake up the next morning hungover and I would always order my burrito.
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Yeah, it was like a vicious cycle.
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Obviously I still drink, I like to go out and have a good time, but I only drink once a week now.
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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,
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I only have a vodka soda with fresh lime, that is my favorite drink of choice.
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Ben and I call it the Skinny Mini because it only has the calories of the vodka.
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Like, and I think a shot of vodka is what, like 100 calories?
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And that's it.
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This next tip is about snacking.
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I don't keep any snacks that tempt me in my house
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because I'm the type of person where if I have like hot cheeto fries or just any form of hot cheetos,
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I have to eat the bag.
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It's kind of like calling my name as I'm just like in the house.
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So I just like to cut the temptation and not have any of it in my house.
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If I really, really want them, then I'll have to get off my ass and go buy them.
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But if they're not in the house, then I'm not thinking about it.
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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.
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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.
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And that, in combination with all the tips that I said, like made me really shredded.
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Like for the first two months, like a lot of that weight came off because of those.
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I know the ratio is something like 80 % diet and 20 % fitness, but when you put the exercise in,
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that 20 % goes a long way.
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And when you are just combining both those forces, a lot of it just melts off.
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So it's really important to find a form of exercise that you hate the least.
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So whether it is kickboxing, Pilates, swimming, running, whatever, for me, it is to train alone.
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I love going to the gym by myself.
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It's become my own little sanctuary.
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Each of my workouts are around 50 minutes long.
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I am obsessed with this app called Seconds.
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I have talked about it in a previous video.
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It's basically like my little personal trainer.
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So I like to start off with 20 minutes of cardio.
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I'll use my high intensity interval training workout.
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So I'll be on the StairMaster for five minutes just walking normally, and then I'll run on the StairMaster for 30 seconds,
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and then I'll walk again for a minute and 30 seconds, and then I'll run again for 30 seconds.
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And I'll do this six times
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and then I'll cool off with five minutes of walking on the Stairmaster
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And by the end of this I am literally drenched in sweat and now I am ready for my strength training
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For my 30 minutes of strength training, I won't get too into it,
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but I basically have created a bunch of playlists that work different parts of my body out.
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So I have three full body workouts.
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I have one for the waist, one for the abs and arms.
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It all depends.
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I feel like I'm just going to do a separate video on that workout because if I incorporated that into this video,
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I feel like it'd be way too long.
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So be prepared for my workout video in the future.
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These days, I only work out three times a week.
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It's because I'm not trying to lose any weight.
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I'm only trying to maintain the body I have right now.
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I'm really happy with my weight and I'm not trying to change anything.
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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.
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My last tip is to find motivation that really resonates with you.
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Back in the day, I feel like a lot of my weight loss inspiration was quite superficial.
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It was just about like, I wanna be skinny for my birthday or I wanna be skinny for Coachella.
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Once I found a deeper reason of why I wanted to be fit, it just propelled me to stay in shape.
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The reason why I exercise and I tried my best to stay in shape is for my mental health.
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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,
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and I was just very sensitive to stress.
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Now that I work out three to five times a week, I don't really have that issue that much anymore,
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like I'm not perfect, but I am so much better than how I was last year.
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Some days I just wake up and I am just bummed.
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But before I would just kind of be bummed and just let it be like a sad day.
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Now if I'm feeling sad or I'm feeling anxious or stressed,
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I hit the gym because 95 % of the time I come back after a workout and I feel better.
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Ben is the most important person in my life and he lives with me.
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And I hated being the Debbie Downer.
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Ben is generally a super positive person and having a bad attitude is just
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so contagious and I hated bringing him down and so I knew
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that this is something that I really needed to work on and exercise has helped me so much.
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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,
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whether you wanna run a marathon or you wanna have inner peace with yourself.
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Once you find a deeper goal, it's easier to stick with it.
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All right, guys, those are my top 10 tips on how I lost weight.
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Honestly, the first month is the hardest, I swear, But once you pass that hurdle, it's all downhill from there
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And then once you start seeing like physical changes in your body and once like pants started to feel loose
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Then it becomes even easier
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if you'd like to leave any diet tips in the comments down below or words of encouragement I'd love to hear them.
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I just want this to be like a positive
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Place for people to talk about fitness and nutrition if there's something that you don't agree with me
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It would be awesome if you just said it in a constructive way as opposed to a way of just attacking me
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My point is not to shame people into losing weight
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It's just for the people that need that extra kick to want to live a healthier lifestyle
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So I hope you guys enjoy the rest of your day.
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Thank you so much for watching and I'll see you guys in the next one
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Bye Thank
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you.
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इस पाठ की शब्दावली और बोलने के सुझाव
यह स्पीकिंग पाठ वीडियो “How I Lost 15 Pounds” पर आधारित है। सबसे ज़्यादा दोहराए गए शब्द ये हैं: tip, weight, eat। इस वीडियो में शैडोइंग के लिए 201 वाक्य और 2822 शब्द हैं। बोला गया हिस्सा 13:16 लंबा है। वक्ता तेज़ बोलता है, लगभग 213 शब्द प्रति मिनट, इसलिए जुड़ी हुई और कमज़ोर ध्वनियाँ ज़्यादा मिलेंगी। 82% शब्द अंग्रेज़ी के 3,000 सबसे आम शब्दों में से हैं; बाकी शब्द अभ्यास से पहले देख लेना अच्छा रहेगा।
इस वीडियो की मुख्य शब्दावली
वीडियो के 15 सीखने लायक शब्द, उच्चारण और अर्थ के साथ:
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| meal संज्ञा | /ˈmiːl/ | भोजन, जेमन |
| hungry विशेषण | /ˈhʌŋ.ɡɹi/ | भूखा |
| snack संज्ञा | /snæk/ | नाश्ता, भाग |
| calorie संज्ञा | /ˈkæləɹi/ | कैलोरी |
| skinny विशेषण | /ˈskɪni/ | पतला |
| vodka संज्ञा | /ˈvɑdkə/ | वोदका, वोडका |
| dish संज्ञा | /dɪʃ/ | प्लेट, तबक़ |
| salad संज्ञा | /ˈsæl.əd/ | सलाद |
| nutrition संज्ञा | /njuːˈtɹɪʃ.ən/ | पोषण, खाद्य |
| bean संज्ञा | /ˈbi(ː)n/ | सेम |
| fry क्रिया | /fɹaɪ/ | तलना |
| dessert संज्ञा | /dɪˈzɝt/ | मिठाई, हलवा |
| topic संज्ञा | /ˈtɑpɪk/ | प्रसंग, विषय |
| pants संज्ञा | /pænts/ | पतलून, पैंट |
| package संज्ञा | /ˈpæk.ɪd͡ʒ/ | पैकेज, पैकेट |
वीडियो में आने वाली फ़्रेज़ल वर्ब
| शब्द | उच्चारण | अर्थ |
|---|---|---|
| go out क्रिया | बाहर निकलना, निकलना | |
| wake up क्रिया | /ˌweɪk ˈʌp/ | जागना |
| come back क्रिया | वापस आना |
दोहराने लायक वाक्य
वीडियो के छोटे, पूरे वाक्य जिन्हें आप रोज़ की बातचीत में इस्तेमाल कर सकते हैं:
- 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.
इस वीडियो का व्याकरण
वक्ता जिन संरचनाओं का सबसे अधिक प्रयोग करता है, वीडियो के असली शब्दों के साथ:
| संरचना | वीडियो में |
|---|---|
| Present perfect continuous have/has been + -ing — पहले शुरू हुआ काम जो अब भी जारी है | I've been using · I've been blabbing · I've been doing |
| शर्त वाले वाक्य if + उपवाक्य, will/would + क्रिया — शर्त और उसका नतीजा | if you look in our shelves, you'll notice · if I'm still hungry, then I'll go |
| Present perfect have/has + past participle — बीता हुआ काम जिसका असर अभी भी है | have helped · have contributed · I've learned |
| Passive voice be + past participle — ज़ोर इस पर कि क्या होता है, न कि कौन करता है | are hydrated · be bummed |
ध्यान देने योग्य उच्चारण
वक्ता 108 बार संक्षिप्त रूपों का प्रयोग करता है, जैसे I'm, don't, I'll। इन्हें वैसे ही छोटा बोलें जैसा आप सुनते हैं।
- “sh” और “zh” की ध्वनियाँ: dish /dɪʃ/, nutrition /njuːˈtɹɪʃ.ən/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, occasion /əˈkeɪ̯ʒən/, ratio /ˈɹeɪ.ʃoʊ/
- लंबे शब्द — बलाघात सही रखें: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, differently /ˈdɪf.ə.ɹənt.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
हिंदी भाषियों के लिए मुश्किल ध्वनियाँ:
- /v/ और /w/ का फ़र्क़ — /v/ में ऊपर के दाँत निचले होंठ को छूते हैं, /w/ में होंठ गोल होते हैं: workout /ˈwɝk.aʊ̯t/, vodka /ˈvɑdkə/, sensitive /ˈsɛn.sɪt.ɪv/, objective /ɒbˈd͡ʒɛk.tɪv/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/
- /z/ — इसे “ज” (/dʒ/) न बनाएँ: dessert /dɪˈzɝt/, metabolism /məˈtæb.əˌlɪz.əm/, appetizer /ˈæpɪˌtaɪzə/, resonate /ˈɹɛz.əˌneɪt/
- शब्द की शुरुआत में s + व्यंजन — पहले “इ” न जोड़ें: snack /snæk/, skinny /ˈskɪni/, skip /skɪp/, strict /stɹɪkt/, swim /swɪm/
इस वीडियो से अभ्यास कैसे करें
- पहले बिना बोले पूरा वीडियो एक बार सुनें और जो शब्द नहीं आते उन्हें लिख लें।
- 0.75× गति से शुरू करें, एक-एक वाक्य की शैडोइंग करें, और सहज लगने पर सामान्य गति पर लौटें।
- अपनी आवाज़ रिकॉर्ड करें और मूल से तुलना करें, ख़ासकर meal, hungry, snack जैसे शब्दों पर ध्यान दें।
शैडोइंग तकनीक क्या है?
शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।