Практика Shadowing: How to Drop Fat Like Crazy (THE REAL WAY) - Изучайте разговорный английский по видео

Выберите режим практики

Каждый режим открывает полноэкранную комнату практики.

172 предложений

Если предложения слишком короткие или длинные, нажмите Edit, чтобы их изменить.

You've probably heard a million different ways to lose weight.

Eat less.

Do more cardio.

Cut carbs.

Stop eating after 6pm.

Drink this tea.

Take this supplement.

And somehow, everyone on the internet has the secret to getting skinny.

But if you're tired of trying random diets, starving yourself for two weeks, and then ending up right back where you started,

you're in the right place.

Because losing weight isn't actually as complicated as the internet makes it seem.

You don't need to starve yourself, you don't need to spend 3 hours in the gym, and you definitely don't need some $200 detox powder.

You just need to understand what actually makes your body lose fat, and build habits that you can realistically stick to.

So if you're ready to stop guessing and actually understand how to lose weight for real, keep watching.

Okay, let's start with the most important thing you need to understand if you actually want to lose weight, a calorie deficit.

If someone tells you that you can lose body fat without being in a calorie deficit, they're lying to you.

Fat loss happens when your body uses more energy than you eat, period.

So if you're eating less energy than your body burns, your body has to get that extra energy from somewhere.

And guess where it gets it from?

Your stored body fat.

That's it.

But here's where it gets important.

This doesn't mean you need to starve yourself.

In fact, if you eat way too little, your body can respond with more hunger, stronger cravings, and higher cortisol.

And I want you to visualize something.

Imagine 30 strawberries on a huge plate.

Now imagine three chocolate cookies.

The cookies have more calories, but they take up way less space and they can leave you hungry again in like 5 minutes.

That's called calorie density.

Foods that are high in volume and lower in calories can help you feel fuller for longer,

while small, calorie-dense foods can leave you hungry much faster.

So it's not about eating less.

It's about eating better.

To start, focus on a diet that's lower in carbs, high in fiber, and high in protein.

Add more fruits, vegetables, and healthy fats to your meals.

And listen, you do not have to completely cut carbs or restrict your favorite foods just to lose weight.

If you're craving something sweet, you can have a sweet treat.

You don't need to completely deprive yourself.

As long as you're not eating those treats every single day in huge amounts, you can still enjoy your favorite foods and lose weight.

The goal isn't to eat as little as possible.

The goal is to create a deficit while still eating enough nutritious, filling food that you can actually stick to.

Now, if you really want to lose weight, you need to move your body.

Cause girl, be so for real, you can't expect to lose fat if your daily movement is just walking to the fridge and back.

Now, do you need a gym?

No. You can work out at home, and it can be just as effective as going to the gym.

What matters is finding something you can actually stick to.

Because the best workout isn't the one that leaves you fighting for your life on the floor.

It's the one you can keep doing week after week without feeling like you're being punished.

And here's something super practical.

You can literally find workouts right here on YouTube.

There are thousands of free options, from 15-minute workouts to full sessions that require absolutely no equipment.

You don't need fancy machines or a gym membership.

You just need your body and a little bit of space in your living room.

Personally, one of the things that worked best for me was dance workouts.

They're basically choreographed workouts set to songs you love or even playlists from your favorite artists.

You're dancing, sweating, laughing, and almost without realizing it, you're doing cardio.

The intensity can be moderate or high depending on the video, but the most important part is that you actually enjoy it.

Because let's be honest, when something is actually fun, you're way more likely to keep doing it.

Try it out.

Search dance workout plus your favorite artist and try doing 20 minutes.

Don't look at it as a workout.

Look at it as a little moment to move your body, have fun, and release some stress.

And if you end up loving it, even better.

It can become a really easy way to stay active

and support your calorie deficit without feeling like you're following some military-style routine.

Stop seeing exercise as punishment and start seeing it as your way of stepping into the hottest version of yourself.

I want to tell you about one of the most underrated methods

that can change your body composition without you even feeling like you're exercising.

NEAT.

It stands for Non-Exercise Activity Thermogenesis, which is basically the energy you burn when you're not actually working out.

Stop looking for the elevator and start looking for movement.

Walk while you're talking on the phone, take the stairs, clean your house with some music on, walk to school or work if you can.

And I'm gonna tell you something really important.

For many women, going from 4,000 to 10,000 steps a day can have a much bigger impact on fat loss than you might think.

For some people, neat can account for around 300-500 calories a day.

No pressure, no gym, no trauma.

And then look at how your waist gets leaner.

Walking has a low risk of injury, helps regulate stress, and doesn't increase your appetite the way extremely intense workouts can.

So start looking for little ways to move more throughout your day.

You don't need to turn your entire life into a workout.

Sometimes you just need to stop sitting around all day and move your body.

It really is that simple.

Look, you can move your body and eat pretty well, but if you're sleeping 5 hours every night you're making things way harder for yourself.

When you don't get enough sleep, your body can have a harder time regulating hunger and cravings,

and being constantly stressed can make it much harder to stay consistent with your habit.

And I know everybody wants to believe they can survive on 5 hours of sleep

and just drink an iced coffee the next morning, but babe, your body is literally begging you to rest.

Sleep is part of the process too.

Aim for around 7 to 9 hours of sleep when you can, and actually give your body time to recover.

Because sometimes the transformation isn't happening on your plate.

It's happening on your pillow.

So relax, get some sleep, and let your body do its thing, babe.

One thing you definitely want to pay attention to when you're trying to lose weight is protein.

And this is something science strongly backs up.

Protein is one of the most satiating macronutrients out there.

This isn't just an opinion, it's backed by evidence.

Increasing your protein intake can help reduce your appetite, maintain muscle while you're in a calorie deficit, and improve your overall body composition.

And here's something pretty cool.

Your body actually uses more energy to digest protein compared to fats or carbs.

100

So you're literally burning more calories just by digesting it.

101

But here's the thing.

102

Maintaining muscle is super important when you're losing fat.

103

You don't just want to see the number on the scale go down.

104

You want to lose fat while keeping as much muscle as possible.

105

And one of the biggest transformations happens when you build muscle.

106

A lot of women spend hours doing cardio, but muscle is what gives your body shape and definition.

107

That round shape in your glutes, those shoulders that make your clothes look so good on you, that's muscle.

108

And if you want to protect it while losing fat, protein is your bestie.

109

You don't need to obsess over hitting some exact number every single day,

110

but try to make sure you have a source of protein in your meals.

111

Eggs, chicken, Greek yogurt, fish, or even protein powder if you need it.

112

Now it's not just about what you eat.

113

The order you eat your food in can matter too.

114

Girl, imagine for a second that your stomach is like a strainer.

115

If you sit down to eat and the first thing you have is bread,

116

rice, or pasta, those carbs get digested pretty quickly and that can cause your blood sugar to rise faster.

117

But here's the thing, if instead of going straight for the carbs, you start with your fiber, your salad, broccoli, veggies, then have your protein,

118

like chicken or fish, and leave the carbs for last, you can slow down how quickly your body digests and absorbs those carbs.

119

You're eating the same foods, but you're helping your blood sugar rise more gradually, which can also help you feel fuller and more satisfied.

120

It's basically a little digestion hack.

121

Now, portion control baby.

122

Because I'm not telling you to starve yourself, but some of you eat like you're in the Hunger Games.

123

You wanna feel satisfied, not stuffed.

124

And here's a little trick.

125

Fill about half of your plate with high fiber vegetables, broccoli, leafy greens, veggies, whatever you like.

126

These foods take up a lot of space for relatively few calories, so you can have a big, satisfying plate without blowing through your calorie budget.

127

Your plate looks huge, you're eating a ton of food, and you're still able to stay in a calorie deficit.

128

So no, you don't need to survive on tiny portions to lose weight.

129

You just need to learn how to make your food work for you.

130

Another little trick is flexible fasting, or what they call closing the kitchen.

131

It's as simple as this.

132

Stop eating three or four hours before you go to bed.

133

If you go to bed at 11, then at 7.30 or 8, the kitchen is closed.

134

Why is this so powerful?

135

Because if you go to bed with a full stomach, your body is spending energy digesting that heavy dinner.

136

But if you give your body that little window,

137

you allow it to use up its glycogen stores and start using fat for energy during the night.

138

Plus, your body gets more time to recover, and you can wake up feeling less bloated and more rested.

139

And let's be real, you're not always actually hungry.

140

Sometimes you're just bored, scrolling on your phone and suddenly you're in the kitchen looking for a sweet treat.

141

Giving yourself a cut-off time can help you avoid those extra

142

calories without having to constantly think about what you should or shouldn't eat.

143

And no, you don't need to starve yourself or go to bed hungry.

144

If you're genuinely hungry, eat.

145

The goal is to create a routine that makes your calorie deficit easier to stick to, not to make yourself miserable.

146

It's such a simple little habit, but it can make staying in a calorie deficit way easier.

147

Close the kitchen, babe.

148

We need to talk about discipline and consistency.

149

Because you can have the perfect diet, the perfect workout routine, the perfect meal plan, but if you only follow it when you're motivated,

150

you're not getting very far.

151

And I know you want to see results fast.

152

You want to wake up in two weeks with a completely different body.

153

But babe, that's not how this works.

154

Some days you're going to feel motivated.

155

Some days you're going to want to eat everything in your kitchen and skip the workout.

156

And that's normal.

157

The difference is that you don't let one bad day turn into a bad week.

158

You don't need to be perfect.

159

You just need to keep coming back.

160

Missed your workout?

161

Cool.

162

Get back to it tomorrow.

163

Ate way more than you planned?

164

Okay, don't starve yourself the next day to make up for it.

165

Just go back to your normal routine.

166

Consistency is doing the boring things over and over again, even when you don't feel like it.

167

Because the girl who stays consistent for six months is going

168

to get way better results than the girl who goes absolutely crazy for two weeks and then gives up.

169

So stop waiting to feel motivated.

170

Build the habits, stick to them, and let the results catch up with you.

171

Discipline is choosing the version of yourself you want more than the temporary feeling you have right now.

172

If you made it this far, comment, I'm doing this for real and start today.

Скачать приложение

Всё для свободной речи

ИИ-оценка произношенияОценка каждой фразы

Практика IPAОсвойте каждый звук

СловарьСоберите свой словарный запас

Игра со словамиУчитесь играя

Сканировать QR

Download on theApp Store Get it onGoogle Play

FOR YOU

Лексика и советы по произношению к этому уроку

Этот урок разговорной практики построен на видео «How to Drop Fat Like Crazy». Чаще всего повторяются слова: calorie, workout, fat, lose, eat. В этом видео 172 предложений и 2114 слов для шедоуинга. Речь длится 12:12. Говорящий говорит в естественном темпе, около 173 слов в минуту, близком к повседневной речи. 86% слов входят в 3000 самых частых слов английского языка; остальные стоит разобрать перед занятием.

Ключевая лексика этого видео

15 слов из видео, которые стоит выучить, с произношением и значением:

Слово	Произношение	Значение
calorie существительное	/ˈkæləɹi/	кало́рия
workout существительное	/ˈwɝk.aʊ̯t/	трениро́вка, ворка́ут
deficit существительное	/ˈdɛfəsɪt/	дефици́т
muscle существительное	/ˈmʌs.əl/	мы́шца, му́скул
starve глагол	/stɑɹv/	голода́ть, умира́ть от го́лода
hungry прилагательное	/ˈhʌŋ.ɡɹi/	голо́дный
digest глагол	/daɪˈd͡ʒɛst/	перева́ривать, перевари́ть
routine существительное	/ɹuˈtin/	рути́на, распоря́док
habit существительное	/ˈhæb.ɪt/	привы́чка, обы́чай
babe существительное	/beɪb/	мила́шка, красо́тка
meal существительное	/ˈmiːl/	еда́, пи́ща
hunger существительное	/ˈhʌŋɡɚ/	го́лод
satisfy глагол	/ˈsætɪsfaɪ/	удовлетворя́ть, удовлетвори́ть
motivate глагол	/ˈmoʊ.tɪ.veɪt/	мотиви́ровать
craving существительное	/ˈkɹeɪ.vɪŋ/	влече́ние, жа́жда

Фразовые глаголы, которые вы услышите

Слово	Произношение	Значение
end up глагол		зака́нчиваться, зако́нчиться
take up глагол		поднимать
back up глагол		дава́ть за́дний ход
come back глагол		возвраща́ться, возврати́ться
cut off глагол	/ˌkʌt ˈɔf/ [ˌkɐɾ ˈɔf]	отреза́ть, отре́зать
give up глагол		сдава́ться, сда́ться
go down глагол		спуска́ться, спусти́ться
slow down глагол		замедля́ть, заме́длить

Фразы, которые стоит повторять

Короткие законченные фразы из видео, которые пригодятся в повседневном разговоре:

This doesn't mean you need to starve yourself.
You don't need to completely deprive yourself.
You don't need fancy machines or a gym membership.
Because sometimes the transformation isn't happening on your plate.
Ate way more than you planned?

Грамматика в этом видео

Конструкции, которые говорящий использует чаще всего, с точными словами из видео:

Конструкция	В видео
Пассивный залог be + причастие прошедшего времени — важно, что происходит, а не кто это делает	being punished · is closed
Глагол + -ing enjoy, keep, stop… + -ing — глаголы, после которых идёт форма на -ing	Stop eating · stop guessing · Stop seeing
Превосходная степень the -est / the most … — самое большое или малое в группе	the most important · the best · the hottest
Сравнительная степень -er than / more … than — сравнение двух вещей	more energy than · less energy than

Произношение, на которое стоит обратить внимание

Говорящий использует 66 сокращённых и редуцированных форм, например you're, don't, isn't. Произносите их коротко, так, как слышите.

Звуки «sh» и «zh»: composition /ˌkɑm.pəˈzɪʃ.ən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, punishment /ˈpʌnɪʃmənt/, punish /ˈpʌnɪʃ/, nutritious /nuːˈtɹɪʃəs/
Длинные слова — следите за ударением: composition /ˌkɑm.pəˈzɪʃ.ən/, transformation /ˌtɹæns.fɔɹˈmeɪ.ʃən/, consistency /kənˈsɪs.tən.si/, temporary /ˈtɛmp(əˌɹ)ɛɹi/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/

Звуки, трудные для русскоязычных:

/w/ — губы округлены, это не /v/: workout /ˈwɝk.aʊ̯t/, sweat /swɛt/, waist /weɪst/
/h/ — лёгкий выдох, а не русское «х»: hungry /ˈhʌŋ.ɡɹi/, habit /ˈhæb.ɪt/, hunger /ˈhʌŋɡɚ/
Звонкие согласные в конце слова — не оглушайте их: starve /stɑɹv/, babe /beɪb/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, egg /ɛɡ/, depend /dɪˈpɛnd/

Как заниматься с этим видео

Прослушайте всё видео один раз молча и выпишите незнакомые слова.
Начните со скорости 0,75×, повторяйте предложение за предложением и вернитесь к обычной скорости, когда станет легко.
Запишите себя и сравните с оригиналом, обращая внимание на такие слова, как calorie, workout, deficit.

Что такое техника Shadowing?

Shadowing — это научно обоснованная техника изучения языка, изначально разработанная для подготовки профессиональных переводчиков и популяризированная полиглотом доктором Александром Аргуэльесом. Метод прост, но эффективен: вы слушаете аудио на английском от носителей языка и немедленно повторяете вслух — как тень, следующая за говорящим с задержкой в 1–2 секунды. В отличие от пассивного прослушивания или грамматических упражнений, Shadowing заставляет мозг и мышцы рта одновременно обрабатывать и воспроизводить реальные речевые паттерны. Исследования показывают, что это значительно улучшает точность произношения, интонацию, ритм, связную речь, понимание на слух и беглость речи — что делает его одним из самых эффективных методов для подготовки к IELTS Speaking и реального общения на английском.

Техника шедоуинга: читать полное пошаговое руководство →

Практика Shadowing: How to Drop Fat Like Crazy (THE REAL WAY) - Изучайте разговорный английский по видео

Выберите режим практики

Скачать приложение

Рекомендуемое видео

10 Habits That Can Improve Your Routine

How I Bulked Up FAST As a Skinny Guy (The Lazy Way)

Ozempic Explained Like You're 5

How To Lose Belly FAT!! (SIMPLE GUIDE)

Eat Like This to Lose Fat | Dr. Andrew Huberman & Alan Aragon

HOW DOES FASTING AFFECT CANCER?

VEGAN NUTRITION BASICS » the plate method

10 Weight Loss Mistakes That Kept Me Fat (Until I Fixed Them)

Comment éviter les pics de glucose ? Avec Glucose Goddess | Wellness Check | Vogue France

getting lean is easy, actually

Your Body Burning Calories

THE GREAT LOCK IN | how to transform your life & become unrecognizable before 2026 ends ✨