ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: Belly Fat 101: The 5 Simple Habits That Changed Everything
กำลังสร้างบทเรียน...
1
Hi there, friends.
2
I am so glad you're here.
3
So today we're gonna talk about the most annoying freaking topic that most of us can't get our minds off of, which is belly fat.
4
I swear it's a universal experience, and I think something so many of us are struggling with right now.
5
belly fat, absolutely killed my confidence.
6
during the years of perimenopause and the beginning of menopause, I was doing...
7
everything the same as I always had working out, getting up early.
8
eating right blah blah blah blah and suddenly I had this like, wrap around tire in my middle.
9
Made me feel self -conscious.
10
I would like turn to the side, look at myself in the mirror all the time.
11
Like, what is going on?
12
I started wearing looser clothes, trying to hide it.
13
That made me feel even worse because they're not like what I was wearing.
14
And it was kind of a spiral, really.
15
And then a lot of things weren't fitting anymore.
16
So I'd have like this side of the closet, like, Nothing back here I can't wear.
17
These are the only things I can wear.
18
And I wish somebody had made this simpler for me when I was in the worst of it, because I blamed, blamed...
19
blame myself.
20
I'm not going to sit here and tell you that it's 100 % gone.
21
Far from it.
22
I think a little bit of belly fat at this stage of life is almost a given.
23
And I'm not going to be one of those women with a six pack.
24
It's not how my body carries weight.
25
And I've made peace with that.
26
But I do feel better than I have in a long time.
27
And it's thanks to so many incredible doctors I've interviewed on this podcast, my own personal doctors.
28
It's just, it's made a huge difference because I understand what's going on.
29
It's not my fault every day of my life.
30
The difference is that I actually apply what they tell me in my real life.
31
And sometimes I feel like I'm your guinea pig.
32
I love, I actually love it.
33
I take what I learned from the smartest people in this space and I try it.
34
And today I'm going to walk you through what stuck.
35
And I want to warn you before I get started, a lot of what I'm about to tell you, you might know.
36
But what I found through doing this show
37
and talking to the top experts in the world is that
38
when you pull back all the noise on social
39
and in the press and in the headlines and the critics that are out there, the most simple stuff, back to basic stuff, is what actually works.
40
You don't need another machine.
41
You don't need another...
42
low carb diet, you don't need a special juice cleanse set, blah, whatever.
43
It's not a quick fix.
44
It's going to take a little bit of work.
45
and a little bit of consistency. but it's doable.
46
And you're just going to feel better in general because you're doing something.
47
So I'm going to walk through what has been working for me.
48
Quick disclaimer before I dive in.
49
I'm not a doctor.
50
I'm a journalist who has lived through this.
51
Take what I share to your own doctor because your body and your history are yours.
52
So I'm going to walk through what has been working for me.
53
So I'm Before I get into what I did, I want to tell you why it's happening, because that's the part I didn't know.
54
And so that was a huge hurdle.
55
And I think that understanding it is half the battle.
56
When you don't understand it, that's where you're blaming yourself, saying like, "I'm doing all these things right." This isn't your fault.
57
in perimenopause and menopause our hormones shift specifically estrogen that drops.
58
When estrogen drops, which we've had all along, bodies start storing fat differently the fat that used to live on your hips
59
and your chest in your fertile years has moved to your
60
middle it's not your imagination it's not your fault it is biology which we didn't learn in biology On top of that, you start losing muscle mass,
61
which is your body's calorie burning engine.
62
More muscle, more calories you're burning.
63
If you're storing more, you're burning less, and your sleep is a mess.
64
your stress is probably higher, and your hormones are doing kind of like the cha -cha.
65
You're basically set up for failure.
66
So when you say I'm doing exactly what I did at 35 and it's not working, You're right, it's not.
67
The rules have changed and nobody told us about them.
68
So today I want to tell you, and I'm just going to go through the five things that have moved the needle for me.
69
And I took some time to like really sit down and do this so you're not going, oh, thanks, Tamsen, you gave me another to -do list to do on this Monday.
70
So number one, I started eating way more protein and fiber than I ever had before.
71
I never talked about protein.
72
I never talked about fiber.
73
I didn't care about those things.
74
I cared about calories and fat.
75
So this is the biggest one.
76
I had been eating like I was still in my 30s for years.
77
And at some point, my body was like, no, ma 'am, that's not working.
78
Protein is the most important thing you can put in a plate at this stage in life.
79
It is what builds and protects your muscle, And your muscle is a thing burning your belly fat in the background while you're doing all the other stuff.
80
The number I was given by Dr. Rocio Salasuelan, who is a triple board certified endocrinologist and one of my favorite humans,
81
is around 90 to 100 grams of protein.
82
And trust me, I sat in her office.
83
I'm like, what?
84
I can't get that.
85
Spread it across your day because you can.
86
not 80 grams at dinner, because your body only uses about 30 per meal for muscle.
87
So think about that.
88
If you're trying to get 90 to 100, it's got to be 30 per meal.
89
So that's three different times a day.
90
I used to try to get...
91
a 50 gram protein meal at the end of the day just to sort of play catch up
92
and it wasn't making a difference and now i know why
93
so you need to spread that out three
94
or four times a day even all day long here's what
95
it looks like for me on a regular day maybe
96
when i'm not traveling and i try to keep it as close to this as i can
97
when i'm traveling
98
but i'm not going to lie to you it doesn't always
99
work i start every morning with what i call my hot girl monoplus smoothie
100
because i thought that was a fun name i pack everything i need into one smoothie it's delicious
101
I'll put the recipe for you on Substack so you have it.
102
It's got the protein in there.
103
And then after that, from there-- so I've done my first one.
104
And then from there, the proteins that I lean on for the rest of the day, because, you know, I don't eat meat.
105
I've not eaten that for a very, very long time.
106
That's just my preference.
107
It has nothing to do with this episode or any of this conversation.
108
Other things I lean on, cottage cheese.
109
greek yogurt tofu which i love cooked a million different ways tuna, eggs, beans, fish.
110
I'm going to give you some of my favorite recipes
111
that are easy because I don't like to spend hours in the kitchen.
112
I'll put them on social.
113
I'll put them on Substack.
114
But you have to find what works for you.
115
And you can interchange if you do chicken, if you do red meat, whatever you want to do.
116
I'll say this.
117
I really hesitate to tell you to track your food because for me, that can get to be obsessive really fast.
118
I don't do it.
119
But here's what I do.
120
When I'm putting a meal together, I center the whole meal around the protein first.
121
Like, what's the protein?
122
That's the anchor.
123
And then everything else is so easy.
124
It gets built around it.
125
Veggies, greens, carbs, fats, all that comes afterwards.
126
But that one shift of building the meal around the protein It felt a lot easier instead of like, oh, yeah, we'll add some protein in at the end.
127
It changed the game because it made it easier to know what I was going to do for every meal.
128
And this was really hard for me at first.
129
I'm a pescatarian.
130
So I've already cut out that big source of protein.
131
And sometimes I get the egg and fish ick.
132
So then I'm like, what am I going to do now?
133
It's happened to me before.
134
It's probably happened to you before in menopause.
135
I get weird, random food aversions out of nowhere.
136
Don't know why.
137
Suddenly something smells weird and I'm not going to eat it for a long time.
138
I can't look at it.
139
And then the thing goes away and then I want it.
140
And I don't know what's going on there.
141
No one warned me about that.
142
So if anybody knows what's going on, Please feel free.
143
I just, that's happened to me.
144
Anyway, the point is, is even with all of that, hitting the protein number is doable.
145
You just have to get a little creative.
146
The other part of this is fiber, which no one told me about.
147
When I thought of fiber, I'm like, "Oh, my grandmother took fiber." That's all I knew about fiber.
148
I started doing this podcast.
149
And I was hearing fiber literally in every single interview with any doctor that came in here.
150
Most of us are barely getting half the fiber we need.
151
Fiber feeds your gut bacteria, and your gut bacteria They're chatting with your hormones all day long.
152
So when your gut's happy and feeling good, your hormones work better.
153
your blood sugar steadier, And then those cravings go down.
154
And belly fat responds to that the target is around 30 grams a day.
155
So I would be like 90 to 100 protein, 30 grams of fiber.
156
Those are those two numbers that I think are important.
157
Let's talk about fiber.
158
Berries.
159
beans, which we also have with protein, leafy greens, oats, chia seeds, which also have protein, Whatever works for you.
160
just way more than you think you And that was the foundation for me because I thought, oh, I had it.
161
I had a little of this.
162
That's a little fiber.
163
I had no idea 30 was a number I needed to look at.
164
So, If you get this part down, I think a lot of the other stuff gets a lot easier.
165
Before we get back to the conversation, I put together a free one -page guide, Hormone Therapy 101.
166
It is everything I wish I had known walking into my first conversation about hormones.
167
What estrogen does, what progesterone does, what testosterone does, what labs to ask for, and also the questions to bring with you to the doctor.
168
I made it for you.
169
It's free.
170
It's all there in the show notes.
171
Download it.
172
Print it out if you want to.
173
Bring it to your next appointment.
174
You deserve to walk in there knowing exactly what to do and also what to ask for.
175
you Number two.
176
I started lifting heavy things.
177
This is one I have a lot of feelings about, so I want to take a minute on it.
178
For most of my life, I worked out to be thin and skinny.
179
And I want to say it out loud because I know a lot of you did too.
180
We have talked about that.
181
We've talked about disordered eating.
182
We've talked about how we thought about these things in the 80s or the 90s.
183
Cardio, cardio, cardio, the treadmill, the elliptical, any new cardio machine there was, soul cycle.
184
I thought cardio equaled fat loss, and that was the math.
185
Not true.
186
Not even a little bit true.
187
Especially not this stage of life.
188
The moment I shifted my mindset was
189
when I started thinking about what I want the next few decades of my life to look like.
190
I want to be one of those badass old ladies who outlifts younger women in the gym.
191
and the men.
192
I had this moment recently on a plane.
193
This woman in her 70s, I posted this.
194
A woman in her 70s, I was trying to get to my carry -on, which was in the overhead bin behind me, so I couldn't reach it.
195
And she's like...
196
"Oh, is this your suitcase?" And I said, "Yeah." And she goes, "I'll get it for you." And I go, "Oh my gosh, no, it's okay." And she goes, "No." ripped it out of the overhead.
197
Her arms were jacked.
198
She popped open the, you know, handle for me and she's like, here you go.
199
And I went, oh my God, I want, I want to be your friend and I want to be you when I'm older.
200
And then the guys were like standing around looking.
201
I'm no longer interested in being skinny.
202
I'm interested in being strong.
203
And the bonus is that being strong is what actually helps get rid of that belly fat.
204
And let me explain why.
205
I know your instinct is going to be that lifting weights instead of cardio doesn't really make sense for fat loss, but it actually does.
206
According to the experts, here's the science.
207
Muscle is metabolically active tissue, which is a fancy way of saying it burns calories all day long, even when you're sitting on the couch.
208
The more muscle you have, the more your body burns at rest.
209
So when you lift, You're not just toning, you're raising the floor of how many calories your body burns when you're doing nothing.
210
And when estrogen drops in perimenopause, your body starts losing muscle faster than it used to, which means your metabolism slows down, which means belly fat.
211
So lifting is actually how I'm fighting back against the biology.
212
And here's what nobody told you.
213
You don't have to live in the gym to do it.
214
You don't have to bench press a car.
215
You just need to start hitting the weights.
216
And I promise you it will pay off.
217
Squats with a dumbbell.
218
deadlifts, a few weighted exercises a few times a week.
219
I started small.
220
I added more over time.
221
and i'm definitely not the same person i was two years ago physically If you can't get to a gym, you can do this at home.
222
You can do this without weights.
223
You can do this with no equipment at all.
224
You can do body weight squats in your kitchen between meetings, during a meeting, just turn your camera off.
225
10 squats every 45 minutes during the workday, There's research that says that adds up to more than a single 30 -minute walk at the end of the day.
226
We've lost our excuses.
227
You don't need a gym, you don't need a trainer, you just need to start picking things up. Or squatting.
228
All right, number three, I stopped dieting harder when things weren't working.
229
Yeah.
230
This has been really hard for me.
231
And it's probably going to be the hardest for a lot of you because this is a mentality shift.
232
everything we have been told our whole lives.
233
is to do the opposite.
234
My instinct, when my belly fat showed up, I was like panicked.
235
Eat less, cut calories harder, get through it, skip breakfast, skip lunch, salad for lunch, salad for dinner, push, push, push, eat less, less, less.
236
It was making it worse.
237
Here's what I learned from Dr. Amy Shaw, who is a double board certified physician with a background in nutrition and immunology.
238
She's amazing at this.
239
When you undereat, Your body's not stupid.
240
Your body knows you're starving it.
241
So it raises your cortisol.
242
which is your stress hormone, And high cortisol signals your body to hold on to the belly fat.
243
Like, oh my gosh, we don't know when we're going to eat again.
244
Hold on to that belly fat.
245
Your body's trying to save you.
246
It thinks there's a famine.
247
It thinks that it's gripping it so tight with both hands.
248
Same thing happens with over -exercising, with bad sleep, with constant stress.
249
All of it is jacking up the cortisol and that's storing fat.
250
So I remember I was doing a lot of that trying to lose the belly fat.
251
And actually, I was telling my body like, hey, hold on to it just in case I don't get anything else.
252
opposite.
253
of what i should be doing so this sounds like you
254
if this makes sense to you i mean i really think about what you're doing to yourself because you shouldn't
255
hurting yourself through all this.
256
Because once I understood it, I stopped.
257
I stopped skipping meals.
258
I started eating real meals with protein.
259
I stopped trying to obliterate myself in the gym on the treadmill.
260
I started adding in walks, especially in the sun, which calmed my body down, made me feel good mentally.
261
And I prioritized sleep, which I had never done in my life.
262
I cover sleep in another episode and it's, when anybody says to me, like, what's the first thing we should work on?
263
Sleep, sleep, sleep, sleep.
264
To me, that's it.
265
And actually, what's ironic is doing less in some areas is what got things moving for me.
266
So if you've been struggling through this and it's not working, Try the opposite.
267
Eat more, the right things, not like more popcorn and raisinets, but the right things.
268
Move differently, not harder.
269
try to get sleep more at least get to sleep at the same time
270
and try to wake up around the same time get out in the sun and walk, your body's not the problem to solve.
271
It's a system to work with it.
272
And that made such a huge difference.
273
And I know we're filled with all these...
274
lists during this time of things to do, but a lot of these can be incorporated into your real life
275
so you don't have to set aside hours and hours and hours for self -care because that's just bullshit.
276
Can we talk about socks for a second?
277
Because I genuinely did not know I was a sock person until Bombas came about.
278
Summer is fully here and between my walks, the gym, traveling to Italy with my dad, I am on my feet constantly.
279
And I'll say the difference between a good sock
280
and a bad sock is something I underestimated for most of my adult life.
281
Bombas has sports socks for literally everything, running, yoga, the gym, soft and cushioned exactly where you want it.
282
airy sweat wicking my feet feel as good at the end of the walk as they did at the start
283
and i know that sounds like something you say in an ad but I actually mean it.
284
The compression socks for travel are also something I will not get on a plane without anymore.
285
They look nothing like those compression socks you're picturing right now.
286
Actual colors, actually cute, and my legs feel completely normal when I land.
287
And for every item you buy, an essential clothing item gets donated to someone facing housing insecurity.
288
Over 200 ,000 donations and counting.
289
So you feel good and you do good, which I love.
290
Head over to bombas .com slash Tamsin and use code Tamsin for 20 % off your first purchase.
291
That's B -O -M -B -A -S dot com slash Tamsin.
292
Code Tamsin at checkout.
293
Number four.
294
I started paying attention to my gut.
295
Not the belly fat cut, but my gut inside.
296
This is the one nobody talks about.
297
And honestly, I think is one of the most important things I've learned through the whole process.
298
Your gut It's such an ugly word, right?
299
Your gut is not just where you digest food.
300
Your gut, bacteria, the trillions of organisms living in your digestive tract, are always in constant conversation with your hormones,
301
your brain, your immune system.
302
When estrogen drops in perimenopause, your gut bacteria shift.
303
The things you used to be able to eat, all of a sudden you're bloated.
304
foods that you could digest just fine sit there.
305
You constantly have a stomachache.
306
I used to hear myself like, oh my God, I have a stomachache every time after I eat.
307
If your stomach is feeling different all the time, it's real.
308
The state of your gut affects your hormones, your inflammation, and your belly fat.
309
Those are all those all touch each other.
310
If you're trying to fix the belly without fixing the gut part, that is a huge missing piece.
311
So, This is what it looks like in real life.
312
Doctors I've interviewed have told me that two things really matter for your gut.
313
eating a wide variety of foods, especially plants, the more different that you eat, the more diverse your gut bacteria.
314
The more diverse your gut is, the healthier it is.
315
So if you eat the same five things every single week, that is working against you.
316
Got to mix it up a little bit.
317
And then second, fermented foods every single day.
318
And I had to force myself to do this.
319
I started with Greek yogurt, which was great live cultures in that.
320
Sauerkraut, I still have to like, you know, raw apple cider vinegar and water.
321
I can get through that one too.
322
I rotate all these things so it doesn't feel boring.
323
In Asia and Europe, fermented foods are built into how people eat.
324
And here we have to be intentional about it.
325
But you can find all those things at the grocery store now, and they're more common than ever before.
326
When I started doing this, the bloating, which was a huge problem for me because I felt, I felt, awful.
327
It was debilitating sometimes.
328
My stomach felt flatter just from less inflammation, not from weight loss or anything, just from less inflammation.
329
And the longer I've done it, I notice the better everything works.
330
My gut is in a good place.
331
Okay.
332
Number five, I'm saving.
333
I'm saving this one for last.
334
I cut way back on alcohol.
335
And And the reason is, is because...
336
it might have made one of the biggest differences out of all five, which I hate to admit that.
337
I did a whole episode on it.
338
I'll put that down in the show notes for you.
339
But here's a short version, because you know a lot about alcohol already.
340
Alcohol is one of the biggest accelerants of belly fat in midlife, and most of us did not ever realize that.
341
The biggest reason that alcohol literally stops your body from burning fat.
342
I'm going to repeat that.
343
The minute alcohol hits your system, your body stops burning fat because alcohol is technically a toxin to your body.
344
Your body prioritizes burning the alcohol off before it does anything else.
345
including burning the food you're eating or the fat that you've been trying to lose.
346
So while the wine is keeping you awake at night, it's still sitting in your system, and the fat burning is on pause.
347
And the food you ate with the wine, the cheese, whatever you did, It's sitting there.
348
It's not burning.
349
It got stored.
350
It just got stored.
351
Thank you.
352
On top of that, alcohol spikes cortisol, again, our friend cortisol, which we just talked about, and then cortisol stores fat in your middle.
353
Alcohol crashes your blood sugar, which means cravings the next day, which means eating things you wouldn't normally eat, like anything you can find, basically.
354
Any package item you can find because you know you guys are not reaching for like an apple.
355
I'm not.
356
Yeah.
357
One glass of wine on a Saturday is potentially affecting your eating on.
358
whatever Saturday night was, Sunday, your sleep Saturday night, your workout on Sunday.
359
So just think about that.
360
That drink can do that.
361
When I started paying attention to this and cut way back, Megali responded faster than almost anything else I did.
362
It was that change that moved the needle, I think, the fastest because it really affected everything.
363
Because then I was starting to go to the gym instead of just like hitting my alarm 100 times the next morning.
364
If you're only going to do one of the five things and that is your prerogative, I would try to cut down on the drinking.
365
And listen, I've not quit drinking.
366
Be clear about that.
367
You see me with a glass of champagne on my social media a lot.
368
There's no one right answer, but I cut way back and the difference was real.
369
If you want to listen to that episode on alcohol, it's a deeper conversation.
370
And I think it's one where we kind of get into all the nuances of it.
371
Talk about mocktails, talk about recipes, talk about other ways to approach it in social situations.
372
Because I think all of that is kind of intertwined.
373
So here's what I want you to take from this.
374
The reason this stuff works is because it's simple.
375
And simple is what holds up over decades.
376
So there's no machine or fad that is going to do for you what consistent protein is.
377
lifting heavy things, eating for your gut, Sleeping enough.
378
walking outside in the sun, And rethinking your alcohol will do.
379
It ain't sexy.
380
I know it's not what social media is trying to sell you.
381
But this is what the actual real experts are saying about the science.
382
And this is what worked for me.
383
And I want to say this one more time because I think it's important to repeat it.
384
I'm not in the business of being skinny anymore.
385
I'm in the business now of being strong.
386
The whole point of taking care of yourself in this stage of life is that the next two, three, four decades, whatever it is, are really kick -ass ones,
387
where you're carrying your own bag, where you're outlifting younger women or men at the gym.
388
You're hiking with your friends.
389
You're enjoying time.
390
You're picking up your grandkids if you have them.
391
You're showing up for the life you actually want.
392
Belly fat was not just about looking different to me.
393
It was about I was a stranger in my body.
394
Like, I didn't have my confidence.
395
And what these five things gave me back was not a flat stomach, because I told you that is not happening.
396
They gave me back feeling like myself.
397
And that is worth watching way more than any number on the scale.
398
I don't even use the scale anymore.
399
I hate the scale.
400
Before I let you go, if you're finding this conversation helpful, if you want to go deeper, my book, How to Menopause, covers a lot of what we talked about.
401
It's why I said in that book, it's about taking charge of your health and reclaiming your life because you deserve to.
402
It's on sale right now, by the way.
403
It's linked in the show notes.
404
You can also get the audio version.
405
So you can just listen to me drone on all day.
406
I hope this episode gave you something you can actually use.
407
And if you have any more questions, my email is always open.
408
Me or someone on my team will do our best to get back to you ASAP.
409
We can't answer specific medical questions, but we can try to give you the resources you need.
410
Email me at podcast at TamsinFidel .com.
411
If you want to leave a voicemail or text, the number is 917 -822 -722.
412
917 -382 -4277.
413
The number again is 917 -382 -4277.
414
My team loves hearing what you think.
415
I love hearing what you think.
416
We read all of your reviews.
417
If you could leave one, if you have the time, I would love it.
418
It helps us build out every episode.
419
And I can't wait to hear what you thought about this one.
420
Make sure to subscribe so you don't miss any of our upcoming.
421
We drop episodes on Mondays and Thursdays.
422
We have a lot of incredible guests coming on for you
423
to make sure this next chapter is your most confident and healthiest ones yet.
424
I love you all, and I'll see you in the next episode.
✨ วิดีโอแนะนำ
B21
263 ประโยค
Your Belly Fat Isn’t Going Away Because of THIS One Mistake — Fix It Before You Train Harder
Daily ConversationWorking Adults
B21
416 ประโยค
This Is All About You With Dr Shauna Watts
Daily ConversationWorking Adults
B21
317 ประโยค
5 Simple Ways To Crush Negativity in Your Mind
Daily ConversationWorking Adults
B21
303 ประโยค
how it feels to be fat
Daily ConversationWorking Adults
B22
159 ประโยค
9 DAILY HEALTHY HABITS that Changed My Life
Daily ConversationWorking Adults
B21
979 ประโยค
A Longer Life Isn't a Better One — Iman Hasan on Longevity and the Optimization Trap
Daily ConversationWorking Adults
B21
327 ประโยค
I Studied Nutrition for 30 Years. Here’s What Actually Matters.
Daily ConversationWorking Adults
B2363 ประโยค
How to Feel Beautiful When You Don’t Feel Pretty
Daily ConversationWorking Adults
B21
147 ประโยค
How To Lose Belly FAT!! (SIMPLE GUIDE)
Daily ConversationWorking Adults
B22
45 ประโยค
Welcome to the Doctor Fit and Fabulous YouTube Channel! | Dr. Jaime Seeman, M.D.
Daily ConversationWorking Adults
B21
164 ประโยค
Throw Away These 4 Things For A Peaceful And Fulfilled Life | Over 60 | Sandra Hart
Daily ConversationWorking Adults
B21
301 ประโยค
10 Traditional Chinese Health Habits My Mom Taught Me (What Science Says)
Daily ConversationWorking Adults
คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้
บทเรียนฝึกพูดระดับ B2 นี้ใช้วิดีโอ “Belly Fat 101: The 5 Simple Habits That Changed Everything” เป็นสื่อ วิดีโอนี้มี 423 ประโยค และ 4810 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 24:31 ผู้พูดพูดเร็ว ประมาณ 196 คำต่อนาที จึงมีการเชื่อมเสียงและลดเสียงค่อนข้างมาก 82% ของคำอยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ ส่วนที่เหลือควรดูไว้ก่อนเริ่มฝึก
คำศัพท์สำคัญในวิดีโอนี้
คำที่ยากที่สุด 15 คำในวิดีโอ พร้อมคำอ่านและความหมาย:
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| belly คำนาม | /ˈbɛli/ | ท้อง, พุง |
| hormone คำนาม | /ˈhoɹmoʊn/ | ฮอร์โมน |
| sock คำนาม | /sɑk/ | ถุงเท้า |
| bacterium คำนาม | /bækˈtɪəɹ.ɪəm/ | แบคทีเรีย, บัคเตรี |
| calorie คำนาม | /ˈkæləɹi/ | แคลอรี |
| gram คำนาม | /ˈɡɹæm/ | กรัม |
| inflammation คำนาม | /ɪnfləˈmeɪ̯ʃən/ | การอักเสบ |
| skinny คำคุณศัพท์ | /ˈskɪni/ | ผอม |
| podcast คำนาม | /ˈpɑdˌkæst/ | พอดแคสต์, พอดคาสต์ |
| ferment คำกริยา | /fɚˈmɛnt/ | หมัก |
| smoothie คำนาม | /ˈsmuːði/ | สมูทที |
| stomachache คำนาม | /ˈstʌməkˌeɪk/ | ปวดท้อง, ปวตท้อง |
| yogurt คำนาม | /ˈjɒɡ.ət/ | โยเกิร์ต, นมเปรี้ยว |
| digest คำกริยา | /daɪˈd͡ʒɛst/ | ย่อย |
| instinct คำนาม | /ˈɪn.stɪŋkt/ | สัญชาตญาณ |
กริยาวลีที่คุณจะได้ยิน
| คำศัพท์ | คำอ่าน | ความหมาย |
|---|---|---|
| get up คำกริยา | ลุก | |
| pick up คำกริยา | ยก, หยิบ | |
| show up คำกริยา | โผล่ | |
| sit down คำกริยา | นั่ง | |
| wake up คำกริยา | /ˌweɪk ˈʌp/ | ตื่น, ตื่นนอน |
ประโยคที่ควรฝึกพูดซ้ำ
ประโยคสั้น ๆ ที่สมบูรณ์จากวิดีโอ ซึ่งนำไปใช้ในบทสนทนาประจำวันได้:
- I am so glad you're here.
- It's not how my body carries weight.
- It's not my fault every day of my life.
- You don't need another machine.
- Can we talk about socks for a second?
ไวยากรณ์ในวิดีโอนี้
โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:
| โครงสร้าง | ในวิดีโอ |
|---|---|
| Present perfect continuous have/has been + -ing — การกระทำที่เริ่มก่อนหน้านี้และยังดำเนินอยู่ | has been working · you've been struggling · you've been trying |
| “used to” used to + กริยา — นิสัยหรือสภาพในอดีตที่ตอนนี้ไม่เป็นแล้ว | used to live · used to try · used to be |
| Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน | I've made · I've interviewed · has lived |
| Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ | was given · were jacked · have been told |
การออกเสียงที่ควรระวัง
ผู้พูดใช้รูปย่อและรูปลดเสียง 136 ครั้ง เช่น I'm, you're, don't ให้พูดแบบสั้นตามที่ได้ยิน
- เสียง “th”: smoothie /ˈsmuːði/, grandmother /ˈɡɹæn(d)ˌmʌðɚ/, mathematics /mæθ(.ə)ˈmæt.ɪks/
- เสียง “sh” และ “zh”: inflammation /ɪnfləˈmeɪ̯ʃən/, compression /kəmˈpɹɛʃ.ən/, gosh /ɡɑːʃ/, intentional /ɪnˈtɛnʃənəl/, champagne /ʃæmˈpeɪn/
- คำยาว — ลงเสียงหนักให้ถูกพยางค์: inflammation /ɪnfləˈmeɪ̯ʃən/, organism /ˈɔɹ.ɡəˌnɪz.əm/, intentional /ɪnˈtɛnʃənəl/, mentality /mɛnˈtæləti/, metabolism /məˈtæb.əˌlɪz.əm/
เสียงที่คนไทยมักออกเสียงยาก:
- เสียงท้ายคำ — ออกเสียงให้ครบ ไม่เปลี่ยนเป็นตัวสะกดแบบไทย: cortisol /ˈkoɹ.tɪˌsɔl/, menopause /ˈmɛnəpɔːz/, doable /ˈduː.ə.bəl/, treadmill /ˈtɹɛd.mɪl/, gosh /ɡɑːʃ/
- /v/ — ไม่ใช่ /w/ ให้ฟันบนแตะริมฝีปากล่าง: craving /ˈkɹeɪ.vɪŋ/, overhead /ˈəʊvəˌhɛd/, starve /stɑɹv/, dive /daɪv/
- /z/ — เสียงก้อง ไม่ใช่ /s/: menopause /ˈmɛnəpɔːz/, organism /ˈɔɹ.ɡəˌnɪz.əm/, metabolism /məˈtæb.əˌlɪz.əm/, hesitate /ˈhɛz.ə.teɪt/, pause /pɔːz/
วิธีฝึกกับวิดีโอนี้
- ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
- เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
- อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง belly, hormone, sock เป็นพิเศษ
เทคนิค Shadowing คืออะไร?
Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ