シャドーイング練習: How I Lost 15 Pounds | 10 Easy Diet Tips - 動画で英語スピーキングを学ぶ

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Hi everyone, it's your girl Jen and today I am finally filming the how I lost weight video.

皆さんこんにちは、ジェンです。今日はついに、私がどうやって痩せたのかというビデオを撮影しています。

If I'm going to be completely honest,

正直に言うと、

I kind of put this video off because I know diet and nutrition can be a very controversial topic online.

この動画を公開するのをずっと先延ばしにしていました。ネット上で食事や栄養の話題は非常に議論を呼ぶテーマだと分かっていたからです。

First off, I am not a dietitian, I am not a nutritionist,

まず最初に、私は栄養士でも管理栄養士でもありません。

I just literally used these tips that I'm about to share with you and I lost weight.

I can't guarantee that it's gonna work for you because everyone's body is unique and Some bodies just react differently

All I know is that these tips have helped me lose weight

and that's all I can claim so now that's out of the way

Let me just give you some stats about my bod

Last year in 2016 I was the heaviest I ever was I was 120 pounds

and for my frame that really showed and now today in 2017 I am 100 to 105 pounds.

This took a full year to lose the weight, so please do not expect this to happen overnight.

It is a gradual process.

The only advice I can give you is to start today.

Start on your next meal and don't look back.

So I'm gonna run down the 10 tips that have contributed to my weight loss.

A lot of it is common sense, but sometimes you just need a little refresher.

My first tip is to find healthy foods that you actually love eating.

It's not realistic to have a salad for every single meal for the rest of your life.

It's just unattainable go out there and go on a food tour

Find the healthy foods that you just freaking love eating

and create a list so throughout the years I've learned

that I love broccoli green beans mushrooms tofu I can eat so much of that and never get sick of it

Don't force yourself to eat that dry kale salad if you don't like dry kale

And I don't go out of my way to eat healthy foods

that I don't like for example I don't like cucumbers and I don't like tomatoes.

And I don't force myself to eat it just because it's healthy.

I just avoid them and eat other healthy foods.

And it's really worked out well for me.

So go out there, create a list, and stick to it.

The second tip is very important.

It is to have no distractions while you're eating.

I know it's like second nature at this point to get your hot pile of food, turn on the TV or laptop,

and just tune out and eat.

Your brain takes around 20 minutes to realize that it's full.

And when you're not paying attention to your body, you don't know when that time comes.

And I've noticed that whenever I watch something and I'm eating, I tend to eat even more and even faster.

And a lot of times, I'm finished with my food but the show's still going,

so I'll go back and get seconds just so I can let the good times roll.

But if you wanna lose weight, it's easier to know what your body is saying to you when everything is off.

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,

but I'm not like completely full like it's that really nice in between

and I feel like I feel like the Japanese have a word for it

But I don't know like that's that's the that's where I try

and stop eating and that's really helped me maintain my figure and It's tricky believe me

It's really hard to get that spot because it's so tempting to just eat until like your stomach's like oh god

No, like that's where I used to love being it's been easier to maintain my weight

because I'm not over over -indulging and over -eating.

This next tip is something that I've been using since college and it's to have smaller plates and bowls.

So if you look in our shelves, you'll notice that we have two sizes.

We've got a normal big one for Ben and we've got a smaller one for me.

We've nicknamed it the baby plate because it's just little.

And yeah, when I have a bigger plate, I tend to wanna over -portion myself.

I wanna cram and fill the plate.

So with the smaller plate, I can still cram all the food in but it's actually the perfect portion for me.

Tip number four is to get a water bottle.

I feel like drinking water is one of the most common diet tips, but it's so true.

When you are hydrated, you're not really that hungry.

And for me, I love having my sippy cup because this makes me drink so much water throughout the day.

And it's the Camelback specifically.

I love the bite valve and I love to have to suck the water in.

I go through maybe three or four bottles of this a day.

And so I make sure that I'm very hydrated.

Whenever you have a craving, chances are you're just dehydrated or you're bored.

And so whenever I have like a hankering for some chips or like any sort of like snack or something,

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.

But most of the time after I drink it, I'm completely fine and I can wait till my next meal.

I also should mention that I don't drink any juices, I don't drink any soda or like milk.

I only stick to water, unsweetened tea, black coffee, and like soda water.

That's pretty much it.

My favorite is La Croix.

It is so delicious.

It has zero calories and it just gives you that carbonated kick if you are missing it.

My fifth tip is to never skip any meals, especially breakfast.

I feel like I have kind of programmed my body to just like wake up hungry, so I always, always have breakfast.

Like there's a reason why it's called the most important meal of the day.

It's because it kicks off your metabolism.

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.

So I'll just like end up overeating or I'll order something like really gnarly, like nachos or something.

It's easier to make mindful food choices when your body is not starving.

Personally, I only eat three meals a day.

I know some people like to have four to five smaller meals a day,

but for me, it's just too much effort to think of like that many meals to eat,

so I like to keep it simple, breakfast, lunch, and dinner.

For my breakfast, that's when I have most of my carbs.

I'll have beans on toast or I'll have an egg wrap.

For lunch, I can treat myself, I'll have a sandwich, a burger, whatever.

But for dinner, that's when I'm kind of the most strict.

When I was at my most motivated to lose weight, for dinner I would never have any refined carbohydrates.

So I wouldn't have any pasta, I wouldn't have big fried rice dishes.

I would probably stick to veggies and a protein and that's it for dinner.

And then for breakfast, I'll have my carbs.

This next tip is something that I really struggled with when I first moved back to LA in 2015,

I was eating out at restaurants all the time and I was ordering Postmates all the time.

When you go to restaurants, even if you order the healthy dish, you don't actually know what the restaurant's putting into it.

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.

The restaurant's objective is to make the food taste as good as possible and keep you coming back.

And it's a business, so it makes sense.

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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FOR YOU

このレッスンの語彙とスピーキングのポイント

このスピーキングレッスンは、動画「How I Lost 15 Pounds」を教材にしています。繰り返し出てくる語は次のとおりです：tip, weight, eat。この動画には、シャドーイング用の文が201文、単語が2822語あります。音声の長さは13:16です。話す速さは速く、1分あたり約213語です。音のつながりや弱く発音される音が多くなります。単語の82%は英語の頻出3,000語に含まれます。残りは練習の前に確認しておきましょう。

この動画の重要語彙

動画に出てくる覚えておきたい単語15語を、発音と意味つきで紹介します。

単語	発音	意味
meal 名詞	/ˈmiːl/	食事, めし
workout 名詞	/ˈwɝk.aʊ̯t/	運動, トレーニング
hungry 形容詞	/ˈhʌŋ.ɡɹi/	空腹な, 飢えた
snack 名詞	/snæk/	軽食, スナック
calorie 名詞	/ˈkæləɹi/	カロリー
soda 名詞	/ˈsoʊdə/	ソーダ, 炭酸ナトリウム
skinny 形容詞	/ˈskɪni/	骨と皮ばかりの, やせこけた
vodka 名詞	/ˈvɑdkə/	ウォッカ, ヴォートカ
fitness 名詞	/ˈfɪt.nəs/	健康, フィットネス
dish 名詞	/dɪʃ/	皿
skip 動詞	/skɪp/	はね回る
salad 名詞	/ˈsæl.əd/	サラダ
nutrition 名詞	/njuːˈtɹɪʃ.ən/	営養, 栄養
bean 名詞	/ˈbi(ː)n/	豆, 隠元
fry 動詞	/fɹaɪ/	(油で)揚げる, 炒る

動画に出てくる句動詞

単語	発音	意味
go out 動詞		出る
wake up 動詞	/ˌweɪk ˈʌp/	目覚める, 目を覚ます
come back 動詞		戻る, 帰る
get off 動詞		降りる
go back 動詞		戻る, 帰る
look back 動詞		振り返る

繰り返し練習したい文

動画に出てくる短く完結した文です。日常会話でそのまま使えます。

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.

この動画の文法

話し手がよく使っている文型を、動画の実際の表現とともに紹介します。

文型	動画での表現
現在完了進行形 have/has been + -ing — 以前に始まり今も続いている動作	I've been using · I've been blabbing · I've been doing
条件文 if + 節, will/would + 動詞 — 条件とその結果	if you look in our shelves, you'll notice · if I'm still hungry, then I'll go
現在完了形 have/has + 過去分詞 — 過去の出来事が今も関係している	have helped · have contributed · I've learned
受動態 be + 過去分詞 — 誰がするかより、何が起きるかに焦点を当てる	are hydrated · be bummed

注意したい発音

話し手はI'm, don't, I'llなど、短縮形や弱形を108回使っています。聞こえたとおりの短い形で発音しましょう。

「sh」と「zh」の音: dish /dɪʃ/, nutrition /njuːˈtɹɪʃ.ən/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, occasion /əˈkeɪ̯ʒən/, ratio /ˈɹeɪ.ʃoʊ/
長い単語（アクセントの位置に注意）: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, differently /ˈdɪf.ə.ɹənt.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/

日本語話者が苦手な音：

/r/ と /l/ の区別 — /l/ は舌先を歯茎につけ、/r/ はどこにもつけない: calorie /ˈkæləɹi/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, differently /ˈdɪf.ə.ɹənt.li/, realistic /ˌɹɪəˈlɪs.tɪk/, gradual /ˈɡɹæd͡ʒuəl/
/v/ — /b/ にならないように、上の歯を下唇に当てる: vodka /ˈvɑdkə/, sensitive /ˈsɛn.sɪt.ɪv/, objective /ɒbˈd͡ʒɛk.tɪv/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, motivation /ˈmoʊ.tə.veɪ.ʃən/
/f/ — 「フ」ではなく、上の歯と下唇で出す: fitness /ˈfɪt.nəs/, fry /fɹaɪ/, lifestyle /ˈlaɪfˌstaɪl/, differently /ˈdɪf.ə.ɹənt.li/, shelf /ʃɛlf/

この動画での練習方法

まず声を出さずに動画を最後まで聞き、知らない単語をメモします。
まず0.75倍速で一文ずつシャドーイングし、慣れてきたら通常の速度に戻します。
自分の声を録音して元の音声と比べます。meal, workout, hungryなどの単語に特に注意しましょう。

シャドーイングとは？英語上達に効果的な理由

シャドーイング（Shadowing）は、もともとプロの通訳者養成プログラムで開発された言語学習法で、多言語習得者として知られるDr. Alexander Arguelles によって広く普及されました。方法はシンプルですが非常に効果的：ネイティブスピーカーの英語を聞きながら、1〜2秒の遅延で声に出してすぐに繰り返す——まるで「影（shadow）」のように話者を追いかけます。文法ドリルや受動的なリスニングと異なり、シャドーイングは脳と口の筋肉が同時にリアルタイムで英語を処理・再現することを強制します。研究により、発音精度、抑揚、リズム、連音、リスニング力、そして会話の流暢さが大幅に向上することが確認されています。IELTSスピーキング対策や自然な英語コミュニケーションを目指す方に特におすすめです。

シャドーイングのやり方: ステップ別の完全ガイドを読む →

シャドーイング練習: How I Lost 15 Pounds | 10 Easy Diet Tips - 動画で英語スピーキングを学ぶ

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このレッスンの語彙とスピーキングのポイント

この動画の重要語彙

動画に出てくる句動詞

繰り返し練習したい文

この動画の文法

注意したい発音

この動画での練習方法

シャドーイングとは？英語上達に効果的な理由