Shadowing Practice: losing weight is easier than you think - Learn English Speaking with Video

There are hundreds of diets out there like Keto, Paleo, Atkins, Napkins, Carnivore, Off the Floor, Off the Wall, Down the Hall, On a Ball, Standing Tall,

Eating Meatballs at the Mall, While you're in a Bathroom Stall, Still no Abs despite it all, Gnawing through a Pizza Wall, While you're watching Better Call Saul,

which by the way, Great show, Highly Recommend.

All these diets promise quick results, but the reality is that most of these fad diets fail in the long term, especially the pizza one.

Contestants went on strict diets and exercise plans and lost a ton of weight.

But in follow -up studies, half of those who participated in the study regained all of their weight back, and only one of them kept their progress in the long run.

Lots of people can go on these diets and see results, but the reality is that getting lean and staying lean requires sustainable lifestyle identity change,

and not simply goal -based behavior change.

In the book Atomic Habits, James Clear talks about the differences between goal -based habits and identity -based habits.

A goal is about what you want to achieve, is about who you want to become.

Instead of I want to lose 20 pounds, which as we've discussed, often has temporary results, try thinking I'm the type of person who takes care of my health.

That mindset shift can create behaviors that will get you to lose 20 pounds, but will keep you going long after

because you identify more with a healthy lifestyle and not just a specific amount of weight.

Goal -based behavior is like cramming for an exam.

You might pass the test, but you'll probably just forget everything a week later.

And after a couple years, Apology.

God, I hope this YouTube thing works out.

If you try reframing your approach to be a healthy person and make the decisions a healthy person would make, you'll go way past your short -term goals.

Align your decisions and behaviors with your beliefs about the type of person you want to be, and you'll not only lose the weight, but you'll maintain your progress in the long run.

Eventually, your results will catch up to your decisions, your actions will more naturally align, overall it'll be less of a grind, and over time you'll find that your mind is inclined to design a defined jawline.

I think I was meant to be a rapper.

Okay, now let's talk about the common mistakes and traps people fall into when trying to lose weight.

There are the people who say, "I'll just start the diet tomorrow,"

or "I just won't eat again for the rest of the day,"

or "I actually just decided to start bulking instead."

And then they binge eat like they're Joey Chestnut or the parents from Spirited Away.

Faulting on whatever plan you're trying is totally normal, but it's important that you don't spiral when you mess up.

Off days are to be expected because you are human, probably.

Don't go crazy.

Two steps forward, one step back is totally normal.

But don't start sprinting backwards.

You can't see where you're going and you look like a fool.

You also want to follow the two -day rule.

Never miss twice in a row.

One off day is totally fine.

Two off days in a row starts to build a new bad habit

that is the opposite of what you're going for and is a slippery slope.

Stick with this two -day rule and you'll see yourself consistently trend in the right direction, taking into account the occasional slip -ups that will inevitably happen.

If you fall off the horse, you gotta get What do we do when we fall off the horse?

We get back on.

Sorry, Maury.

I'm not a gymnast.

Okay, now let's get into how to actually lose weight.

Weight loss really boils onto four things.

Food, protein, exercise, and sleep.

That's the core of it all.

Everything else is just dressing, which I should probably stop eating with every meal.

The most important aspect of weight loss is food.

Put simply, the number one rule to lose weight is that you need to be in a sustainable caloric deficit.

This means you need to eat less calories than you're burning. will lose weight.

That's just the truth of the matter.

First off, you need to know how much you're burning by calculating your daily maintenance calories.

An easy way to do this is to take your weight in pounds

and multiply it by a number between 14 and 18, depending on activity level.

If you're sedentary, 14.

Active, 18.

Average, 16.

Square root of 69, eight some.

If I'm 180 pounds and I go to the gym pretty regularly,

but I have a sedentary job, I'd 2 ,880.

This is the amount of calories I would need to intake every day to maintain my current weight.

Now that you have your daily maintenance calories, you should shoot to intake about 20 % less than that every day.

So just multiply by 0 .8.

In my case, I'd be aiming to eat about 2 ,300 calories per day to lose weight.

When you find your calorie goal, if this seems really difficult to you at first, feel free to ease into it.

It's much better to go slow than to make unsustainable swings that unless you're in an actual race.

Then go fast.

What the heck are you doing?

Okay, next step is to track the calories you eat, which I know is the most annoying part of this whole process.

But if you just do this for a week or two, you'll learn the basic ranges and get a better understanding of how much you're truly intaking.

Once you have that foundation, you can just start guesstimating from there with decent accuracy.

Just be sure to give the range a reasonable top and bottom.

carbs.

All important, but to start, I mainly focus on protein as well as calories.

To track them, you can read nutrition labels on the food you eat, you can look the food and different ingredients up online, or you can use an app like Cal AI

that allows you to calculate the calories and macros in food just by taking a picture of it.

Which does feel like it shouldn't be possible, but here we are living in the future.

Cal AI is a sponsor of this video, but it's also an app that I've been using a lot lately

because it really cuts down on all the annoying parts of tracking food, which makes

app you set your goal and it'll give you your target calorie

and macros for the day so you don't have to worry about any spreadsheets or mental math.

Then you take a photo of the food you're going to eat

and it gives you a breakdown of the meal's calories and macros.

Overall it's pretty accurate

but I do usually double check the ingredients after I scan to make sure it caught everything

and then I add in anything it missed.

Kali -Eye is a pretty good solution for the majority of people trying to track their macros

and are cool with roughly 90 % accuracy.

Consistency is the name of the game

so being able to track my macros with as little work as possible makes it

If you're trying to be extremely precise and need more on -the -dot tracking, there's a big food database on the app that's going to be a little more accurate.

And for foods that have nutrition facts, the app has a scanner so it's pretty easy to log these kinds of foods.

CalAI is $10 a month, or you can get a whole year of CalAI for $30 up front, which comes out to $2 .50 per month.

If you're interested in trying it out, you can click on the link in my description and use code SMART for a free 3 -day trial.

In the end, the best diet plan is the one you'll stick with, so if you want consistently,

then CalAI is a great tool that I personally use all the time.

And for $2 .50 a month, it's a pretty affordable option that can be really useful.

If you're hitting that caloric deficit consistently, over time, you'll start to see weight loss results purely from diet.

One thing that you probably don't want, however, is to lose a lot of your muscle mass.

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This is where hitting proper protein numbers comes into play.

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If you eat enough protein, your caloric deficit will eat away at the fat on your body and not your muscle.

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And if you eat a lot of protein, composition.

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Body recomp for short.

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Bomp for really short.

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To maintain muscle, you should try to hit about 0 .4 grams of protein per pound you weigh.

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I'm 180 pounds, so to maintain muscle, I'd aim to eat about 72 grams of protein per day.

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If you're trying to build muscle, you should aim for about 0 .7 to 1 gram of protein per pound you weigh.

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For me, at 180 pounds, it'd be within the range of 126 grams to 180 grams of protein per day.

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And I already know people are going to think amount of protein.

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And I agree, it is a lot just to be built like a muffin.

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But there have been some reputable studies in the past 10 years

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that outline the health benefits of this higher protein intake for BOMB.

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Eating that much protein is difficult, so the trick is to drink it.

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Every morning, I mix 12 ounces of water with lemon protein powder, which is 20 grams of protein, and collagen powder, which is 20 grams of protein,

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and also helps make my skin glow with the light sugar -free green powder for probiotics.

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And with that, I'm already at 40 grams of protein first thing in the morning.

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And then for coffee, I mix an espresso shot or instant coffee with a can of my favorite protein shake, Nuri, which pairs great with coffee and gets me to 70 grams of protein before I start work.

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From there, if your meals have a prominent protein source in them, you'll probably be right where you need to be protein -wise without having to stuff yourself like crazy, unless you want to.

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I'm still so hungry.

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I'm so hungry I could ride a horse.

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Oh.

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I thought it'd be a different horse.

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This one's so sad.

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Alright, here are some food tips that could help make this whole process of losing weight a lot easier.

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First off, you want to avoid liquid calories.

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You can intake an insane amount of calories without noticing because there's just so much of it in things like soda, juice, bubble tea, and frappuccinos,

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which I'm sure you know is Italian for frappuccinos.

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For me, honestly, if I'm craving a drink like this, I usually just drink a zero sugar liquid IV

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because it has a lot of flavor and it also has healthy salts and helps with hydration.

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I also drink a protein shake like Nuri, which honestly tastes better than most desserts, or I just drink water.

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Because a lot of times when I'm having these cravings, I was actually just thirsty, not specifically for a frappuccino, but just for a drink in general.

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Hop.

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Thank you.

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Some people add chia seeds to their water to help make it extra satiating, but I personally have never done that because I am afraid of the chia seeds growing through my skin.

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Uh, wasn't something supposed to happen right now?

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Hey Trevor, can you check on it to make sure?

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I don't get paid enough for this.

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Another tip is to utilize food swaps.

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Swap high -calorie foods for similar lower -calorie foods like low -carb wrap instead of flour tortillas, Greek yogurt desserts instead of ice cream, lean ground turkey instead of ground beef,

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Greek yogurt instead of sour cream, cauliflower rice instead of white rice,

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chickpea or lentil pasta instead of regular pasta, like Nuri.

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I freaking love Nuri.

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I don't know if you could tell.

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Nuri, if you're listening, I'm a fan of the vanilla flavor, but I'll truly take anything.

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Come on, I have a degree in anthropology.

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That is a cry for help.

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The only way I can make money from anthropology is by working at the store.

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Okay, back to the food tips to distract me from my terrible life decisions.

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To stop yourself from overeating, you can try splitting your meals and putting the other half

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keep going without even realizing that I've eaten enough to feed a family of four.

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But if the other half is already in the fridge, the obstacle of getting the food out is enough to make me realize that I'm not even hungry anymore.

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I'm just eating for the love of the game.

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I like to eat.

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Is that such a crime?

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You also want to make it easier to eat healthy and more difficult to eat unhealthy.

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That means not buying the junk food in the first place.

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You don't have to constantly challenge your willpower to choose healthy food over junk food.

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Willpower doesn't even have to be part of the in your house is like bowling with bumpers.

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It's almost impossible to throw a gutter ball, and if you do, it's almost impressive.

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Overall, you want to figure out what feels easiest for you in the long run.

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Sustainability is the real key here.

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So try some food swaps, split your meals in half, drink more water, turn it into a chia pet, and whatever you like, keep doing, and whatever you dislike, don't do it anymore.

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Because if you hit your diet, you won't do it for long.

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The goal is a lifestyle change for the long term, not a weight loss goal for the short term.

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matters, but maybe not the way that you think.

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Most people think that you have to do a ton of cardio to lose weight.

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This is far from the truth.

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Unless you love running, it's not really recommended to run a lot to lose weight.

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Oftentimes, running makes people way hungrier, so they feel the need to eat a lot more, which can be an issue with their diet.

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Plus, most people just hate running at the core of their being, so it can be unsustainable, especially if you're running backwards.

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Like a fool.

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Low impact cardio for up to 30 minutes per day can work really well.

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This can be inclined treadmill, stairmaster, taking a long walk outside, or doing the worm at the beach.

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Wait, no, I'm not a real worm.

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There's been a misunderstanding.

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Walking 10 ,000 steps a day can have a huge impact on your life.

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If you walk 10 ,000 steps per day for just three months, believe it or not, you will ask actually be over 400 miles away from your home.

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Help.

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Is anyone there?

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I recently got a walking pad, which I really like

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because now I can always get my steps in without losing contact with all of my friends and family.

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Also, when I'm feeling lazy, the walking pad doubles as a food transportation device.

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Lifting weights is also important if you want to lose weight, avoid losing muscle, and overall have a better physique.

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It increases metabolism, burns more calories, and having larger muscles makes you look leaner because the fat becomes more spread out.

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I already have a video about lifting weights, which I'll link here, but a good place to start is to focus on dynamic lifts, like bench press, squat, and deadlifts, about three times a week.

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sets of five squats and incline treadmill for 15 minutes, and Fridays you do five sets of five deadlifts and take a 20 -minute walk outside, that's a great place to start.

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Of course, you can add on more to each workout and use alternate workouts if you don't have access to a gym, but if you're pretty beginner or intermediate in your fitness journey,

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keep it as simple as possible so you can build consistency and then you can just add on more over time.

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I know a lot of women out there feel like they don't want to lift weights

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because they don't want to get too buff,

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but I will say It's the same reason I don't want to learn more about science because in my apartment,

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there's not enough room on the shelves for a Nobel Prize.

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Overall, to put it very simply, if you eat less and move more, you'll lose weight.

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If you eat less, move more, and eat enough protein, you'll lose body fat.

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And if you eat less, move more, eat enough protein and strength train, you'll lose fat and build muscle.

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Do all of these things and get good sleep, and you'll unlock Super Saiyan mode.

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for my anthropology degree please subscribe to the channel.

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In the end, it's not about avoiding food.

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You're still allowed to eat really good.

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You don't have to count everything that you've chewed.

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Just be consistent with what you do and there will be a high likelihood

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that you'll conclude your beautitude will be as good as you thought it would.

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If you thought you couldn't, well, you could.

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Diets are always misconstrued to be about what you exclude, which can totally ruin your mood and make you think that

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know you should do it over

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and over you'll feel deja vu your progress will build results are accrued you'll feel confident

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and become proud of your body your mind your nips

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that protrude you used to hate mirrors and avoid being viewed

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but things have changed and you look really good now even if there is a crowd you're totally fine going completely

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Butt naked.

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About This Lesson

In this lesson, you will focus on english speaking practice by exploring the topic of weight loss and the common misconceptions surrounding it. You will observe how the speaker emphasizes the importance of identity change and sustainable habits over short-term goals. By shadowing the speech, you'll not only improve your speaking skills but also gain insights into making lasting lifestyle changes. This engaging content will help you learn English with YouTube in a fun and relatable context.

Key Vocabulary & Phrases

Caloric deficit: Consuming fewer calories than you burn.
Fad diets: Popular diets that promise quick results but are often unsustainable.
Sustainable lifestyle: A way of living that promotes health over the long term.
Identity-based habits: Behaviors that align with the type of person you want to become.
Two-day rule: A guideline to avoid missing healthy habits two days in a row.
Mindset shift: A change in your thought patterns regarding health and behavior.
Behavior change: Modifications in actions to promote better health outcomes.

Practice Tips

To effectively utilize the shadowing technique, follow these expert tips:

Listen Carefully: Start by watching the video once without trying to repeat anything. Pay attention to the speaker's tone and pace.
Slow it Down: If the speech is too fast, use playback settings to slow it down. This way, you can catch every word clearly.
Repeat and Imitate: Try to mimic the speaker's tone, expressions, and rhythm as closely as possible. This practice will enhance your fluency in the language.
Segment Your Practice: Break the video into smaller parts. Focus on one segment at a time before moving on. This allows for deeper engagement and improves retention.
Record Yourself: After shadowing, record your own voice and compare it with the original. This helps you identify areas to improve further.
Daily Practice: Incorporate a few minutes of shadow speech into your daily routine. Consistency is key in making progress.

By using these methods, you can improve your speaking skills while understanding the content more deeply. Remember, sustainable learning takes time, and with practice, you will see growth in your English speaking abilities.

Grammar in this video

The structures the speaker uses most, with the exact words from the video:

Structure	In the video
Conditional sentences if + clause, will/would + verb — a condition and its result	if you hit your diet, you won't do
Passive voice be + past participle — the focus is on what happens, not who does it	is inclined · was meant · be expected
Relative clauses who / which + clause — extra information about a person or thing	those who participated · person who takes · people who say
Present perfect have/has + past participle — a past action that still matters now	we've discussed · have been · have never done

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 →

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About This Lesson

Key Vocabulary & Phrases

Practice Tips

Grammar in this video

What is the Shadowing Technique?