Luyện nói tiếng Anh bằng Shadowing qua video: How I Lost 15 Pounds | 10 Easy Diet Tips
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Hi everyone, it's your girl Jen and today I am finally filming the how I lost weight video.
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If I'm going to be completely honest,
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I kind of put this video off because I know diet and nutrition can be a very controversial topic online.
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First off, I am not a dietitian, I am not a nutritionist,
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I just literally used these tips that I'm about to share with you and I lost weight.
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I can't guarantee that it's gonna work for you because everyone's body is unique and Some bodies just react differently
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All I know is that these tips have helped me lose weight
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and that's all I can claim so now that's out of the way
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Let me just give you some stats about my bod
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Last year in 2016 I was the heaviest I ever was I was 120 pounds
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and for my frame that really showed and now today in 2017 I am 100 to 105 pounds.
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This took a full year to lose the weight, so please do not expect this to happen overnight.
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It is a gradual process.
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The only advice I can give you is to start today.
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Start on your next meal and don't look back.
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So I'm gonna run down the 10 tips that have contributed to my weight loss.
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A lot of it is common sense, but sometimes you just need a little refresher.
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My first tip is to find healthy foods that you actually love eating.
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It's not realistic to have a salad for every single meal for the rest of your life.
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It's just unattainable go out there and go on a food tour
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Find the healthy foods that you just freaking love eating
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and create a list so throughout the years I've learned
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that I love broccoli green beans mushrooms tofu I can eat so much of that and never get sick of it
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Don't force yourself to eat that dry kale salad if you don't like dry kale
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And I don't go out of my way to eat healthy foods
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that I don't like for example I don't like cucumbers and I don't like tomatoes.
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And I don't force myself to eat it just because it's healthy.
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I just avoid them and eat other healthy foods.
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And it's really worked out well for me.
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So go out there, create a list, and stick to it.
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The second tip is very important.
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It is to have no distractions while you're eating.
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I know it's like second nature at this point to get your hot pile of food, turn on the TV or laptop,
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and just tune out and eat.
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Your brain takes around 20 minutes to realize that it's full.
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And when you're not paying attention to your body, you don't know when that time comes.
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And I've noticed that whenever I watch something and I'm eating, I tend to eat even more and even faster.
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And a lot of times, I'm finished with my food but the show's still going,
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so I'll go back and get seconds just so I can let the good times roll.
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But if you wanna lose weight, it's easier to know what your body is saying to you when everything is off.
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I always try and stop eating right when I get to the sweet spot, and that is the spot where I'm not hungry anymore,
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but I'm not like completely full like it's that really nice in between
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and I feel like I feel like the Japanese have a word for it
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But I don't know like that's that's the that's where I try
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and stop eating and that's really helped me maintain my figure and It's tricky believe me
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It's really hard to get that spot because it's so tempting to just eat until like your stomach's like oh god
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No, like that's where I used to love being it's been easier to maintain my weight
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because I'm not over over -indulging and over -eating.
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This next tip is something that I've been using since college and it's to have smaller plates and bowls.
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So if you look in our shelves, you'll notice that we have two sizes.
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We've got a normal big one for Ben and we've got a smaller one for me.
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We've nicknamed it the baby plate because it's just little.
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And yeah, when I have a bigger plate, I tend to wanna over -portion myself.
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I wanna cram and fill the plate.
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So with the smaller plate, I can still cram all the food in but it's actually the perfect portion for me.
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Tip number four is to get a water bottle.
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I feel like drinking water is one of the most common diet tips, but it's so true.
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When you are hydrated, you're not really that hungry.
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And for me, I love having my sippy cup because this makes me drink so much water throughout the day.
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And it's the Camelback specifically.
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I love the bite valve and I love to have to suck the water in.
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I go through maybe three or four bottles of this a day.
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And so I make sure that I'm very hydrated.
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Whenever you have a craving, chances are you're just dehydrated or you're bored.
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And so whenever I have like a hankering for some chips or like any sort of like snack or something,
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I will chug half a bottle of this and I'll wait 15 minutes and if I'm still hungry, then I'll go have a snack.
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But most of the time after I drink it, I'm completely fine and I can wait till my next meal.
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I also should mention that I don't drink any juices, I don't drink any soda or like milk.
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I only stick to water, unsweetened tea, black coffee, and like soda water.
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That's pretty much it.
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My favorite is La Croix.
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It is so delicious.
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It has zero calories and it just gives you that carbonated kick if you are missing it.
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My fifth tip is to never skip any meals, especially breakfast.
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I feel like I have kind of programmed my body to just like wake up hungry, so I always, always have breakfast.
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Like there's a reason why it's called the most important meal of the day.
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It's because it kicks off your metabolism.
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And I've noticed that when I skip like breakfast, By the next meal, I am so hungry, I end up making really stupid food decisions.
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So I'll just like end up overeating or I'll order something like really gnarly, like nachos or something.
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It's easier to make mindful food choices when your body is not starving.
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Personally, I only eat three meals a day.
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I know some people like to have four to five smaller meals a day,
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but for me, it's just too much effort to think of like that many meals to eat,
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so I like to keep it simple, breakfast, lunch, and dinner.
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For my breakfast, that's when I have most of my carbs.
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I'll have beans on toast or I'll have an egg wrap.
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For lunch, I can treat myself, I'll have a sandwich, a burger, whatever.
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But for dinner, that's when I'm kind of the most strict.
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When I was at my most motivated to lose weight, for dinner I would never have any refined carbohydrates.
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So I wouldn't have any pasta, I wouldn't have big fried rice dishes.
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I would probably stick to veggies and a protein and that's it for dinner.
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And then for breakfast, I'll have my carbs.
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This next tip is something that I really struggled with when I first moved back to LA in 2015,
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I was eating out at restaurants all the time and I was ordering Postmates all the time.
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When you go to restaurants, even if you order the healthy dish, you don't actually know what the restaurant's putting into it.
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Sure, there's like a list of ingredients, but you don't know how much butter they put, you don't know how much oil they put, or MSG.
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The restaurant's objective is to make the food taste as good as possible and keep you coming back.
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And it's a business, so it makes sense.
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So that's why it's just easier to just cook your own meal, you know exactly what you put in it.
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And I know it's like easy to say like, oh, I'm not a good cook, I can't cook, but you just need to cook three recipes.
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Learn how to make three healthy recipes and then you can build from there.
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It's impossible to just completely avoid restaurants for the rest of your life, it's not gonna happen.
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So when I do eat out, I like to have a balance.
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So I have this rule called the two rule.
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So I'll either pick an appetizer, an entree, or an entree and a dessert.
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I'll never get all three, or if I do get all three, It's like you know a special occasion,
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but yeah, you don't need all three you don't need an appetizer entree and dessert
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That's just you know, that's you know, that's the full package
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You just need two tip number seven is to reduce your alcohol intake
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when I was at my heaviest I was probably drinking maybe two
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or three times a week and it definitely showed there's a lot of empty calories and alcohol
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And the problem with me was I would always have drenchies
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when I would come home drunk I would just open up my cupboard, make a snack, throw it in the microwave,
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and I would just eat all of it to soak up the alcohol and then go to sleep.
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But, I mean, I don't even know if that's scientifically proven, but basically I would eat all that shit
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and then I would wake up the next morning hungover and I would always order my burrito.
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Yeah, it was like a vicious cycle.
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Obviously I still drink, I like to go out and have a good time, but I only drink once a week now.
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If I'm gonna drink more than once a week, then I'll only have one drink, that's it and every time I go out,
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I only have a vodka soda with fresh lime, that is my favorite drink of choice.
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Ben and I call it the Skinny Mini because it only has the calories of the vodka.
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Like, and I think a shot of vodka is what, like 100 calories?
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And that's it.
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This next tip is about snacking.
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I don't keep any snacks that tempt me in my house
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because I'm the type of person where if I have like hot cheeto fries or just any form of hot cheetos,
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I have to eat the bag.
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It's kind of like calling my name as I'm just like in the house.
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So I just like to cut the temptation and not have any of it in my house.
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If I really, really want them, then I'll have to get off my ass and go buy them.
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But if they're not in the house, then I'm not thinking about it.
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So I know I've been blabbing a lot about food and diet, so I'm gonna talk about the next obvious thing, which is exercise.
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I like to exercise around three to five times a week, and when I was training super hard, I was going five times a week.
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And that, in combination with all the tips that I said, like made me really shredded.
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Like for the first two months, like a lot of that weight came off because of those.
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I know the ratio is something like 80 % diet and 20 % fitness, but when you put the exercise in,
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that 20 % goes a long way.
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And when you are just combining both those forces, a lot of it just melts off.
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So it's really important to find a form of exercise that you hate the least.
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So whether it is kickboxing, Pilates, swimming, running, whatever, for me, it is to train alone.
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I love going to the gym by myself.
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It's become my own little sanctuary.
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Each of my workouts are around 50 minutes long.
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I am obsessed with this app called Seconds.
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I have talked about it in a previous video.
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It's basically like my little personal trainer.
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So I like to start off with 20 minutes of cardio.
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I'll use my high intensity interval training workout.
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So I'll be on the StairMaster for five minutes just walking normally, and then I'll run on the StairMaster for 30 seconds,
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and then I'll walk again for a minute and 30 seconds, and then I'll run again for 30 seconds.
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And I'll do this six times
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and then I'll cool off with five minutes of walking on the Stairmaster
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And by the end of this I am literally drenched in sweat and now I am ready for my strength training
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For my 30 minutes of strength training, I won't get too into it,
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but I basically have created a bunch of playlists that work different parts of my body out.
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So I have three full body workouts.
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I have one for the waist, one for the abs and arms.
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It all depends.
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I feel like I'm just going to do a separate video on that workout because if I incorporated that into this video,
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I feel like it'd be way too long.
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So be prepared for my workout video in the future.
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These days, I only work out three times a week.
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It's because I'm not trying to lose any weight.
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I'm only trying to maintain the body I have right now.
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I'm really happy with my weight and I'm not trying to change anything.
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I've noticed that since I've been doing the strength training and the weights, it's been easier to just keep my body the way it is.
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My last tip is to find motivation that really resonates with you.
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Back in the day, I feel like a lot of my weight loss inspiration was quite superficial.
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It was just about like, I wanna be skinny for my birthday or I wanna be skinny for Coachella.
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Once I found a deeper reason of why I wanted to be fit, it just propelled me to stay in shape.
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The reason why I exercise and I tried my best to stay in shape is for my mental health.
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I've noticed that back in the day when I wasn't working out consistently, I had a lot more breakdowns, I had a lot of meltdowns,
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and I was just very sensitive to stress.
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Now that I work out three to five times a week, I don't really have that issue that much anymore,
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like I'm not perfect, but I am so much better than how I was last year.
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Some days I just wake up and I am just bummed.
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But before I would just kind of be bummed and just let it be like a sad day.
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Now if I'm feeling sad or I'm feeling anxious or stressed,
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I hit the gym because 95 % of the time I come back after a workout and I feel better.
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Ben is the most important person in my life and he lives with me.
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And I hated being the Debbie Downer.
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Ben is generally a super positive person and having a bad attitude is just
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so contagious and I hated bringing him down and so I knew
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that this is something that I really needed to work on and exercise has helped me so much.
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So find a reason that really sticks with you, whether it's because you wanna be stronger, you want to be able to lift something,
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whether you wanna run a marathon or you wanna have inner peace with yourself.
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Once you find a deeper goal, it's easier to stick with it.
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All right, guys, those are my top 10 tips on how I lost weight.
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Honestly, the first month is the hardest, I swear, But once you pass that hurdle, it's all downhill from there
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And then once you start seeing like physical changes in your body and once like pants started to feel loose
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Then it becomes even easier
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if you'd like to leave any diet tips in the comments down below or words of encouragement I'd love to hear them.
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I just want this to be like a positive
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Place for people to talk about fitness and nutrition if there's something that you don't agree with me
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It would be awesome if you just said it in a constructive way as opposed to a way of just attacking me
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My point is not to shame people into losing weight
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It's just for the people that need that extra kick to want to live a healthier lifestyle
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So I hope you guys enjoy the rest of your day.
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Thank you so much for watching and I'll see you guys in the next one
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Bye Thank
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you.
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Từ vựng và ghi chú luyện nói cho bài học này
Bài luyện nói này dựa trên video “How I Lost 15 Pounds”. Những từ được nhắc lại nhiều nhất trong bài: tip, weight, eat. Video này có 201 câu và 2822 từ để luyện shadowing. Phần lời nói dài 13:16. Người nói nói nhanh, khoảng 213 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 82% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.
Từ vựng quan trọng trong video
15 từ đáng học trong video, kèm phiên âm và nghĩa:
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| meal danh từ | /ˈmiːl/ | bữa, bữa cơm |
| hungry tính từ | /ˈhʌŋ.ɡɹi/ | đói |
| calorie danh từ | /ˈkæləɹi/ | ca-lo, ca-lo-ri |
| skinny tính từ | /ˈskɪni/ | gầy, ốm |
| vodka danh từ | /ˈvɑdkə/ | vodka, vôtca |
| dish danh từ | /dɪʃ/ | đĩa |
| nutrition danh từ | /njuːˈtɹɪʃ.ən/ | sự dinh dưỡng, dinh dưỡng |
| bean danh từ | /ˈbi(ː)n/ | đậu |
| fry động từ | /fɹaɪ/ | chiên, rán |
| dessert danh từ | /dɪˈzɝt/ | tráng miệng |
| topic danh từ | /ˈtɑpɪk/ | chủ đề |
| pants danh từ | /pænts/ | quần lót dài, quần |
| package danh từ | /ˈpæk.ɪd͡ʒ/ | kiện hàng, gói |
| sensitive tính từ | /ˈsɛn.sɪt.ɪv/ | nhạy cảm |
| guarantee danh từ | /ˌɡæɹ.ənˈtiː/ | sự bảo đảm |
Cụm động từ bạn sẽ nghe
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| go out động từ | ra, chết | |
| wake up động từ | /ˌweɪk ˈʌp/ | thức dậy, dậy lên |
| come back động từ | trở lại, trở về | |
| go back động từ | trở lại | |
| open up động từ | mở | |
| run down động từ | chạy xuống |
Những câu đáng luyện lại
Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:
- Start on your next meal and don't look back.
- It is to have no distractions while you're eating.
- When you are hydrated, you're not really that hungry.
- It's because it kicks off your metabolism.
- It's become my own little sanctuary.
Ngữ pháp trong video
Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:
| Cấu trúc | Trong video |
|---|---|
| Thì hiện tại hoàn thành tiếp diễn have/has been + -ing — việc bắt đầu từ trước và vẫn đang tiếp tục | I've been using · I've been blabbing · I've been doing |
| Câu điều kiện if + mệnh đề, will/would + động từ — điều kiện và kết quả | if you look in our shelves, you'll notice · if I'm still hungry, then I'll go |
| Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại | have helped · have contributed · I've learned |
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | are hydrated · be bummed |
Phát âm cần chú ý
Người nói dùng 108 dạng rút gọn, ví dụ I'm, don't, I'll. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “sh” và “zh”: dish /dɪʃ/, nutrition /njuːˈtɹɪʃ.ən/, inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, occasion /əˈkeɪ̯ʒən/, ratio /ˈɹeɪ.ʃoʊ/
- Từ dài — đặt trọng âm cho đúng: inspiration /ˌɪn.spɪˈɹeɪ.ʃən/, consistently /kənˈsɪstəntli/, controversial /ˌkɑn.tɹəˈvɝ.ʃəl/, differently /ˈdɪf.ə.ɹənt.li/, motivation /ˈmoʊ.tə.veɪ.ʃən/
Những âm người Việt thường gặp khó:
- Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: pound /ˈpaʊ̯nd/, pants /pænts/, strict /stɹɪkt/, react /ɹiːˈækt/, valve /ˈvælv/
- Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: package /ˈpæk.ɪd͡ʒ/, occasion /əˈkeɪ̯ʒən/, juice /d͡ʒuːs/, objective /ɒbˈd͡ʒɛk.tɪv/, chip /t͡ʃɪp/
- Âm /æ/ — mở miệng rộng hơn âm “e”: snack /snæk/, calorie /ˈkæləɹi/, salad /ˈsæl.əd/, pants /pænts/, package /ˈpæk.ɪd͡ʒ/
Cách luyện với video này
- Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
- Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
- Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như meal, hungry, calorie.
Phương Pháp Shadowing Là Gì?
Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.