Shadowing Practice: 10 Weight Loss Mistakes That Kept Me Fat (Until I Fixed Them) - Learn English Speaking with Video

Do not, I repeat, do not weigh yourself right before you start your period or even when you're on your period.

The amount of evil people out there that don't want to see you succeed is insane.

This is very embarrassing to say, but I can't even do a single push -up.

I would keep blaming myself and thinking, what did I do wrong?

Hi everyone!

Welcome back to my channel.

Today I'm going to be talking about 10 weight loss mistakes that kept me fat for the longest time.

I'll be sharing some really relatable mistakes that I've made in the past

and that you guys should know so you guys don't make the same mistakes that I did.

Right before I dive in, for those who have not seen my other weight loss video, a little context about me is that I've been chubby all my life.

I've always been teased by my family members and friends.

I've failed numerous diets in the past.

If you haven't already, I suggest you to watch my other video about how I lost 36 pounds

or 16 kilograms and give you more context about my own weight loss journey.

I'm gonna put that video somewhere here, here, here.

I don't know where yet but if I remember I promise it will be somewhere on the screen.

Don't go before you finish this video yet, okay? watch this video first.

Alright so without further ado let's dive into the video.

The first mistake that I made was trying to eat super clean.

When I was new to dieting obviously I knew nothing.

Typically when you watch like tv or anything on social media you see people buying like chicken breast, veggies, any type of healthy ingredients.

Then guess what?

I didn't end up eating like half of it.

Because first of all, I don't know how to cook.

Or to be clear, it's not like that I can't cook.

Like obviously I can learn how to cook, but I just didn't have the skill or know how to make these ingredients into something delicious.

That means sometimes I will end up under seasoning the chicken.

Sometimes it will be completely dry or undercooked.

And who the heck wants to eat that, right?

Definitely not me.

On the first day or two, I would force myself to eat it because I already paid for it.

I might as well.

But then the entire time I'm eating this food, ew, ew, ew, I don't wanna eat this.

Oh, it tastes so bad.

I really wish I could be eating something else right now.

And there's absolutely zero enjoyment when I'm eating that meal.

And guess what I do after eating that nasty meal?

Yep, that's right.

I went immediately back to the kitchen, got something else to eat to make up for the nasty meal that I just ate.

So yeah, what was the point of that?

Because I just technically canceled out the healthy meal that I ate.

And I just technically ate two meals.

Oh yeah so i stopped buying those healthy diet foods

that i didn't enjoy and i just started eating whatever i liked

but in smaller portions it could literally be anything it could

be mcdonald's it could be like shawarma anything as long as you eat it in moderate portions

and you're still within your calorie limit yeah no more chicken breasts no more of

that nasty stuff that i don't like

and this made it a lot more manageable for me to like get through the diet as well

because i'm being conscious

of the calories and also i'm not like miserable every day eating like the saddest things on earth

that i don't even enjoy and wanting to binge everything delicious afterwards Alright, so for the second mistake that I made was

skipping meals and to be clear i'm specifically referring to skipping lunch

and dinner because for myself i never had the habit of eating breakfast anyway

so my two main meals would be lunch and dinner i made the mistake of skipping one of those meals.

I don't know why I automatically assume that skipping meals would automatically equal to losing weight because you're eating less.

duh well

that was not the case for me i didn't lose any weight in fact i gained more weight

because if i ended up skipping dinner i wouldn't be able to sleep

because all i can think about is food and i'll be so hungry at night.

that I just can't fall asleep.

So when I'm hungry and I can't go to sleep, I would just cave into my hunger and go to the kitchen and

eat a bowl of cereal

or something at like a super duper late time like 1am 2am

or something like that that was really a wrong mindset for me to have

because when i end up eating

that late it makes it harder for my body to digest

the food that's why people always say like you should stop

eating at least a couple hours before you go to bed

but i'm literally eating at 2am

and going to sleep right after my body has zero time to digest

that food and it's just so bad from this i learned

own yeah this one is so bad this one's so

so bad there was a point in time

that I weighed myself every single day and that messed with my mind so so so much.

Back then I didn't know that it's normal for weight to fluctuate.

One day you'd be down a bit on the scale and then the next day you'd suddenly be up again.

And whenever I saw my weight go down for so many consecutive days already, then suddenly one day I weigh myself again in the morning and it just jumps back to my weight on day one,

I'd be like what the hell.

That would just ruin my mood and entire like mentality for an entire day.

I would keep blaming myself and thinking, "What did I do wrong?" "Did I eat too much yesterday?"

what the heck happened

when in reality i didn't do anything wrong i was on

track with my diet i did everything i needed to i

ate within my calorie limits it's just natural for weight to go back

and forth realistically

if you're looking at like a chart right here the wrong mindset to have is to assume

that your weight is going to go down like this when in reality it's going to be like this

there will be bumps.

That's completely normal.

At that time, I didn't know that there's several external factors that can make your weight go up.

Not because you're doing anything wrong.

Things like, did I use the washroom this morning?

AKA, did I go poo poo this morning?

Or did I eat too much sodium yesterday?

And seeing that number on the scale fluctuate every single day really discouraged me.

And sometimes when I see the scale spike up again like that, it just made me feel like giving up, which is so wrong of me.

So from now on, I just try to weigh myself once a week or once every other week.

That way, I'll keep my mind at peace.

100

And also, if you're watching this, to all my girlies out there, one important thing to keep in mind is that do not,

101

I repeat, Do not weigh yourself right before you start your period or even when you're on your period.

102

This is because right when you start and while you're on your period, your body is going to be bloated because you're retaining water weight.

103

And this just happens every single time.

104

And if you're like me and you have really irregular periods, you don't know when your period is going to come.

105

This doesn't mean that you're doing anything wrong with your diet or that you're gaining weight.

106

It could just be water weight.

107

For me, I learned that right when I'm able to start my period, I'm usually two to three pounds heavier.

108

And then right when my period ends, that weight just drops back down.

109

Because again, it's just water weight.

110

Now that I know that fact, I never weigh myself during or before my period ever again.

111

And in general, I just don't weigh myself every day because seeing those numbers fluctuate, stress me out and sometimes even discourages me.

112

So that's not like a really good mindset to have while you're trying to be on a diet.

113

When you're on a diet, you should be motivated, not discouraged.

114

Moving on, the next mistake that I used to make is following hot influencer diet workouts online.

115

And what I mean by this is those videos that are titled, get abs in five days to a week, or any of those cliche videos that pop up on my feed once in a while.

116

Don't get me wrong, there's nothing wrong with these videos because yes, like they do work, they do.

117

But I realized that those videos are just not for me because I'm not fit enough to complete those videos.

118

Usually I'd only make it to like maybe half or like 70 % of the video before I collapse on the floor.

119

Out of breath.

120

And then you know what happens?

121

I finally catch my breath after like 5 -10 minutes.

122

I get up, go to my computer, and I close the tab.

123

Then I never ever turn back to this video ever again.

124

Yeah, that was my toxic cycle with workout videos.

125

we had beef, okay?

126

And whenever I gave up, that really made me wonder, damn girl, how unfit are you that you can't even do a 15 to 20 minute workout?

127

Like, am I really that out of shape?

128

Because I kept failing these workouts, that automatically made me think that I don't like working out and I'm not good at exercising.

129

When in reality, that's not the case at all.

130

You just have to realize that there are so many different types of exercises out there.

131

You just have to find something that is suitable

132

and works for you and not follow the trends that people are doing

133

person can do 50 push -ups doesn't mean that you could do 50 as well.

134

This is very embarrassing to say but I can't even do a single push -up.

135

But does that mean that I'm not good at working out?

136

No, because I realized that I'm actually kind of good at jogging

137

and there are so many different forms of exercise out there like walking.

138

I noticed that people tend to really underestimate the power of walking for weight loss

139

but when you're able to walk at least

140

10 000 steps or more a day oh boy you will start to see a difference

141

and i promise you that because 10 000 steps a day burns hundreds of calories

142

and what does 10 000 steps even look like say for

143

myself on a lazy day i average around 4 000 to

144

6 000 steps just by going about my everyday routine but

145

if i'm starting at zero

146

and intentionally trying to get 10 000 steps all at once i would say

147

that that would equate to walking for more than an hour you might be thinking girl i'm already so

148

That would mean I have to go out to walk.

149

Listen to me, you don't have to go outside to walk, because you can literally

150

walk

151

At home you can walk to the living room and back

152

or you can even walk in the same spot for an hour but hey, it's free.

153

The best part is that you don't even have to worry about the weather outside, and you can literally be in your pajamas and walking at home.

154

And you can even be doom scrolling on your phone at the same time while you're walking on the same spot.

155

And that's quite literally what I do.

156

I'm always doom scrolling while walking in my house and trust me while you're watching funny videos online

157

time passes by so fast.

158

When I'm fully immersed on my phone, sometimes I even forget the fact that I'm walking, and before I even know it, I'm done my 10k steps.

159

Yay!

160

Don't follow routines just because they're the trend

161

and find an exercise that's your level and that you don't mind doing

162

so you can stick with it in the long term.

163

Walking has now become my favorite exercise.

164

Okay, so the next mistake

165

that I made was being unaware of the calories in healthy food

166

and thinking that it's okay to eat a lot of it.

167

For example, peanut butter, avocado, olive oil, nuts and so on.

168

Imagine having an afternoon snack and you're eating an apple with a side of peanut butter to dip.

169

Yes, the apple is a very, very good option, but the peanut butter, she is so dense and she is packed with calories.

170

I did not notice and I used to slap the thickest layers of peanut butter on everything like it was free.

171

And then when I found out how much calories is in that little bit of

172

peanut butter like that tiny little scoop yeah i stopped spreading it on everything

173

and in fact i actually swapped for something called pbfit

174

which is actually a powder type of peanut butter with a lot less calories

175

but unfortunately does not taste as good taste is very different

176

but sometimes when you're trying to lose weight you gotta make some sacrifices right and oh my god

177

guys nuts i used to pack a ziploc size of like cashews or almonds to school every day.

178

The same thing when I found out how many calories are in

179

that bag of nuts I reduced the amount to pack by a lot.

180

And now I only have like a small handful of it.

181

whenever i crave it no more no more huge ziploc bags of

182

that no no no

183

so all in all i learned to be aware of the calories in the foods

184

that i ate and not blindly assume that things are low in calories just

185

because they're considered healthy all right for mistake number six is over using dips sauces

186

and condiments I have a question for you.

187

When you're eating McDonald's nuggets, what's your favorite sauce pairing?

188

My favorite are the creamy ranch and the sweet and sour.

189

But to be frank, I haven't had those sauces in a long time.

190

Or I do whenever they come with a new flavor and I want to give it a try.

191

But other than that, I just eat my nuggets plain now.

192

Because did you know that one pack of that nugget sauce is equivalent to the calories of the actual nugget itself, like one or two pieces of nugget,

193

which to me is not worth it in my opinion at all.

194

If you're telling me that if I don't dip one or two more pieces like I'll do that!

195

Apart from chicken nuggets, this goal is the same for salads, hot dogs, or really anything that you use sauces or condiments for.

196

And if you're someone that really, really can't live without sauces, a really big hack that I learned is you can replace sour cream or cream cheese with Greek yogurt.

197

So instead of cream cheese on your bagel, try spreading Greek yogurt.

198

Same thing, if you're trying to like eat nachos or sour cream, try it with Greek yogurt instead.

199

And yes, there is a difference in taste, but to me, it just tastes just as good.

200

Also, if you have to eat, for example, mayo and specific sauces, try to see if your grocery store sells a light version of it.

201

I know that for Kewpie mayo, there's like a half -calorie version.

202

And for Hellsman mayo, there's the lighter -than -light version that you could get in Asia.

203

I'm pretty sure in Canada we just have the light version, but that's still better than eating the full calorie version.

204

And for me, I actually really like eating mustard, and I never knew that mustard is actually really low in calories.

205

I've seen a lot of people mix mustard with cottage cheese online.

206

Apparently that's supposed to taste very good as a dip, but...

207

I never tried it myself.

208

If you've tried it before, Let me know in the comments if it's even good or if it's just whatever.

209

So yeah, skip sauces or go for the lighter version of the sauces is what I'm trying to say.

210

Number seven is eating whenever you see other people eating.

211

Do you ever go with your friends to a cafe or somewhere and because they order food to eat, now you feel like you have to order something as well even though you're not that hungry?

212

Yeah, that was actually me for the longest time.

213

till the state, like it still happens.

214

So my friends and I have the habit of going out to play cards after dinner.

215

We'll meet up like three or four of us late at night, just to chill, play Monopoly Dio or Big 2.

216

whatever card games we want to play before we actually get

217

into playing my friends would go up to the cash order fries burgers frosties nuggets

218

so they have something to munch on right

219

and a lot of times i feel obligated to eat with them just

220

because i didn't want to be the only awkward one sitting there doing nothing

221

and just watching them eat also like i mentioned

222

because we usually meet really late at night usually around 9 to 10 p .m

223

that means i already ate dinner

224

and like i'm probably not even hungry like most of the

225

time i'm not hungry I was just too shy to say it and I didn't want to be the odd one out.

226

So for the longest time in the beginning, I would order food and eat with them as well.

227

But after so many times, one day I just eventually told them straight up, "No, I'm not going to order anything today because I'm...

228

on a diet and i already had dinner ready and guys

229

that was such a relief for me

230

because once you muster up the courage to say it the first time the next

231

or next few times

232

that you have to say it will not be as hard it's always just the first time

233

that you have to speak up about something

234

that you get anxious about it i swear yes just be honest

235

and upfront about these things because true friends will be understanding

236

and they won't judge you they absolutely would not mind you just sitting with them

237

while they eat thinking back like oh my god i was so naive back then but yeah Thank you.

238

Don't keep everything to yourself.

239

But this next point, I'm not trying to contradict myself.

240

It really depends on the person, okay?

241

And this point is telling people you're on a diet.

242

or more importantly, telling people that you're not close with or that you don't fully trust that you're on a diet.

243

You would not believe this, but the amount of evil people out there that don't want to see you succeed, is insane there's always gonna be that one evil person in your life

244

that just doesn't want you to become a better version of yourself

245

and that's so damn miserable of them

246

and fake the moment you even bring up the word diet

247

to them they'll start saying to you things like no don't lose weight you're perfect the way you are

248

and then you'll also start to notice when you guys go out

249

that they're trying to feed you more than usual

250

and try to tell you

251

that you're eating too little eat more eat more eat more

252

seriously i literally just told you yesterday i'm on a diet i didn't even lose a

253

started and you're already telling me to stop?

254

You're not even the one dieting.

255

It's me dieting.

256

Why do you have so much to comment about it?

257

It's just very sad that there's actually people like this in the world.

258

I've actually been a victim of this.

259

I've experienced this with people and now I just learned to not say anything

260

if I don't have to to people I don't trust because there really are those evil people out there.

261

watch your back.

262

And if you ever discover one of them, K.

263

Cut them out.

264

I swear, there's really no point of keeping these fake people around you.

265

And I'm really glad that through this experience, I was able to tell.

266

that you're fake. So goodbye!

267

"Bye out of my life." Because the real ones would support me, want me to actually succeed, and be the best version of myself.

268

Those ones are the keepers.

269

For point number nine, I know a lot of you guys watching this are probably quite young, so this one might not apply to you, but that is drinking alcohol.

270

I did not know how fattening alcohol could be, and people don't casually just use the term beer belly for no reason.

271

In Canada, the legal drinking age is 19, so that's like when I was in third year or fourth year of uni, I could already start drinking.

272

And to be honest, I actually hate despise the taste of alcohol.

273

Obviously when you're in uni and you and your friends just hit 19, you guys are like "oh my god we can finally drink, let's go drinking, let's go to like the izakaya,

274

let's go to the bar." And yeah I wanted to feel included

275

so I went with my friends and I would drink socially with them whenever they wanted to.

276

And all I remember now is thinking how much I hated that taste.

277

Like I thought that if I drank more of it, I would eventually get used to it, but no at least for me i never got used to the taste of alcohol

278

but i drank it anyway just for the sake of fitting in now

279

that i look back that was actually so stupid of me alcohol is not only

280

bad for you because it's fattening it's bad for your liver

281

and when you drink too much of it

282

and like get drunk you never know what can happen like it's very dangerous especially

283

if you're a girl i actually stopped drinking ever since i

284

got my first hangover stopping was the best decision i've ever made i can tell my younger self

285

or any of you young people out there is don't do things

286

that you don't enjoy just for the sake of fitting in

287

because in reality no one gives a crap do you think that they will really pay attention

288

because people really care more about themselves and are so self -absorbed in their own situation, they're not going to be like "Oh Susan, you drank like this much already." Like no,

289

no one's gonna give a crap.

290

So don't overthink it.

291

And don't drink alcohol.

292

If you're on a weight loss journey, try your best to cut it out.

293

Alright, for the next point, point number 10 is assuming that weight loss is permanent.

294

When I started losing weight and I saw the number on the scale consistently start to drop, I thought that, yay, like I'm doing so good, like this weekend I'm going to treat myself,

295

go off my friends, and we're going to like eat a lot.

296

The weekend, I'll resume my big back habits, and little did I know, like these greedy little eating habits that I have caused the number on the scale to spike right back up.

297

This taught me that weight loss is something that's temporary and it's something that you constantly need to work on and maintain.

298

And something that I learned from this experience too is that you should never beat yourself for this if this ever happens.

299

Like I mentioned earlier, everyone's weight fluctuates and it's normal because everyone has social gatherings.

300

There are times like the holidays where you deserve to eat whatever you want without having to constantly think about, I'm on a diet, I can't eat this, I can't eat that.

301

Weight fluctuation is completely normal.

302

need to learn to pick up from where you left off

303

and lock in again

304

when you're ready to i'm sure you guys could all see from like my vlogs

305

that i just went to asia in august i actually go there every year for about a month

306

and every time i come back i'm always five to ten pounds heavier

307

and i'm not ashamed to say it but because i know going to asia is going to make me gain weight

308

Does that stop me from eating the things I like?

309

No. that doesn't.

310

Every single time I go back, I still enjoy the foods that I like, I try new things, and when I come back and I see that my weight went up, I don't beat myself up for it because I got to experience

311

so many new things and I made such good memories because I didn't restrict myself.

312

Now that I'm back, I just tell myself, "Okay, it's time to lock in again and get back on track." That's it.

313

Now I know that it takes effort to maintain weight loss.

314

Once you lose weight, you gotta put in effort to keep that weight off.

315

If you gain any weight back or get off track, get back on track and start again.

316

So yeah, those are the 10 weight loss mistakes that I made in the past.

317

Thank you guys so much for watching this.

318

Let me know in the comments below if you enjoyed this video, if this video was helpful to you.

319

Also, if you learned anything from your own weight loss experience, please share it in the comments below because I feel like that would be helpful for so many people out there.

320

Yeah, thank you again and bye!

321

Thank you.

✨ Recommend Video

241 sentences

5 ‘healthy’ habits that kept me fat

University StudentsBusiness English+2

156 sentences

Learning from Mistakes | Slow English Stories | Listen & Practice for A2 - B1 Level

High School StudentsUniversity Students+3

283 sentences

I Wish Someone Told Me These 5 Air Fryer Mistakes Years Ago! You're Probably Making Them

Business EnglishWorking Adults+1

183 sentences

I'm Overweight, So I Walked 10,000 Steps a Day..

University StudentsBusiness English+2

35 sentences

You are NOT a failure.

University StudentsBusiness English+2

98 sentences

6 Things I Wish I Stopped Buying Years Ago | Frugal Living

University StudentsBusiness English+2

263 sentences

Stop Translating in English | Talking About Money & Prices | 21-Day Shadowing Challenge

High School StudentsUniversity Students+3

247 sentences

20 Cheat Codes I Wish I Knew at 20

University StudentsBusiness English+2

What is the Shadowing Technique?

Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.

Shadowing technique: read the full step-by-step guide →

Shadowing Practice: 10 Weight Loss Mistakes That Kept Me Fat (Until I Fixed Them) - Learn English Speaking with Video

5 ‘healthy’ habits that kept me fat

Learning from Mistakes | Slow English Stories | Listen & Practice for A2 - B1 Level

The #1 English Mistake That Drives Me CRAZY

THIS... is the new perfect

Why Is $500/Day So Difficult?

WHAT I EAT IN A DAY! Healthy Meal & Snack Ideas

I Wish Someone Told Me These 5 Air Fryer Mistakes Years Ago! You're Probably Making Them

I'm Overweight, So I Walked 10,000 Steps a Day..

You are NOT a failure.

6 Things I Wish I Stopped Buying Years Ago | Frugal Living

Stop Translating in English | Talking About Money & Prices | 21-Day Shadowing Challenge

20 Cheat Codes I Wish I Knew at 20

About This Lesson

Key Vocabulary & Phrases

Practice Tips

What is the Shadowing Technique?