跟讀練習: Lose Weight Easier -- Stop Doing These 5 Things! - 通過影片學習英語口語
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Are you tired of endless diets and grueling workouts with little to no results?
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Well, it might not be about what you're doing, but what you should stop doing if you want to lose weight.
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In this video, I'm going to share with you 5 surprising habits
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that I realized were sabotaging my progress when it came to achieving the weight I was aiming for.
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And when I finally quit them, they made a huge difference for me.
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Now if you've watched me here on YouTube before, then welcome back, but if you are new to my channel then welcome i'm dr kim foster
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and i'm an md turned coach and wellness expert let's get started
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so the first thing to stop doing is this stop beating
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yourself up this is really important negative self-talk is something
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that many of us struggle with
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and it can be a significant barrier to achieving your goals here's how
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when you constantly criticize yourself you create a cycle of self-sabotage you start to believe
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that you don't deserve to succeed which can lead to behaviors that undermine your efforts.
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I used to be my own worst critic.
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Every time I looked in the mirror or stepped on the scale, I would tell myself things like I'll never lose this weight or what's wrong with you, why can't you make this weight budge?
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All that negative self-talk didn't just affect my mood, it affected my actions.
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When we believe certain things about ourselves, our minds like to prove ourselves right.
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So I would blow off a workout or kind of give myself a pass
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when I reached for a bag of cookies
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because I had created this ingrained truth that it wasn't possible for me to actually lose any more weight.
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It couldn't get any better than this, so maybe I didn't deserve it.
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Or maybe it just wasn't meant to be.
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Either way, why not just eat the cookies and skip the workout?
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Doesn't seem to make any difference anyway.
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See how that works?
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So breaking this cycle wasn't easy, but it had to be done.
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I started by becoming aware of my thoughts and challenging them.
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Whenever a negative thought popped into my head, I would counter it with something positive.
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Instead of, I'll never lose this weight, I'd tell myself, I'm making progress every day.
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Instead of, I'm not good enough, I'd say, I deserve to be healthy and fit.
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It might feel strange at first, but this shift in mindset can make a huge difference.
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By stopping the negative self-talk, you open yourself up to the possibility of success.
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You start to believe that you deserve to reach your goals, and that belief translates into action.
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So take a moment to reflect on how you talk to yourself.
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Be kind and encouraging.
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And remember that you're on this journey for a reason.
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You deserve to feel good about yourself and your progress.
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Stop beating yourself up and start lifting yourself up instead.
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Now let's move on to the second habit that I had to stop, which was to stop eating constantly throughout the day.
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This is when I decided to try intermittent fasting.
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Now I've made several other videos about this topic.
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So if you're interested in learning more about intermittent fasting, then I'll link some of those videos so that you can watch those next.
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But in a nutshell, eating all day long, even if it's just small snacks, can actually work against you when you're trying to lose weight.
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Our bodies need time to rest and digest, and constantly grazing doesn't give your digestive system a break.
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Plus, it's easy to lose track of how much you are actually consuming when you're snacking throughout the day.
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I used to think that eating small, frequent meals would boost my metabolism and help me to lose weight.
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That was the conventional wisdom at the time.
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But what I learned is that intermittent fasting is a much more effective way
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and in fact a more natural eating pattern anyway.
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Our bodies were never designed to eat from the moment
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that we wake up until just before our heads hit the pillows with multiple meals and snacks all day long.
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Intermittent fasting isn't about starving yourself, it's about giving your body a structured eating window.
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For example, you might eat all your meals within an eight-hour hour window
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and then fast for the remaining 16 hours of the day which is what I do.
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This helps to regulate your hunger hormones and can improve your body's ability to burn fat.
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When I started intermittent fasting I noticed that my cravings decreased and I felt more in control of my eating.
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If you're interested in trying intermittent fasting start slow and find a schedule that works for you.
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You might begin with a 12-hour eating window and gradually reduce it as you get more comfortable.
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Drink plenty of water during your fasting periods and make sure that your meals are nutritious and satisfying.
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If intermittent fasting is something
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that you're considering trying then you might be interested in the free guide
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that I put together with my top 10 tips for getting started with intermittent fasting.
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The link to download that guide is in the description below.
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Okay on to the third thing to stop and this is a mistake that a lot of people make especially women.
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You need to stop Stop ignoring strength training.
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Many people think that cardio is the key to weight loss, but strength training is, in my opinion, more important.
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Strength training helps to build muscle, and muscle burns more calories at rest than fat.
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And this means that the more muscle you have, the more calories your body burns even when you're not working out.
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Also, strength training improves your overall body composition, making you look leaner and more toned.
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I used to focus only on cardio workouts, thinking that that was the best way to shed pounds.
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While cardio does burn calories, I found that I wasn't really getting the results that I wanted.
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My body wasn't changing in the way that I hoped, and I was just kind of stuck and had reached a plateau.
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When I started incorporating a lot more strength training into my routine, everything changed.
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I began to see real transformations in my body.
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I felt stronger, more energetic, and my metabolism seemed to kick into a higher gear.
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If you're new to strength training, start with basic exercises like squats and lunges and push-ups and planks.
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You don't need a lot of equipment to get started.
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Bodyweight exercises can be incredibly effective.
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As you get more comfortable though, you can add weights or resistance bands to increase the intensity.
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Strength training sessions don't have to be long or complicated, even 20 to 30 minutes, two to three times a week can make a significant difference.
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The key is consistency and gradually increasing the weight or resistance as you get stronger.
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Let's move on to the fourth habit that you need to break, which is to stop the stress cycle.
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Managing stress is crucial for effective weight loss and it often gets overlooked.
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When you're constantly stressed, your body produces a hormone called cortisol.
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High levels of cortisol can lead to weight gain, especially around the belly area.
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It can also increase cravings for sugary and fatty foods, which makes it harder to stick to your healthy eating habits.
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I used to be stressed out all the time, juggling work and family and personal commitments.
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I didn't realize how much it was affecting my weight loss efforts.
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I found myself reaching for comfort foods and also struggling to stay motivated.
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It wasn't until I started addressing my stress levels that that I noticed a real change.
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Managing stress doesn't mean you have to overhaul your life.
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Small, consistent changes can make a big difference.
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For me, practicing mindfulness and meditation was a game changer.
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Taking just a few minutes each day to focus on my breathing
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and clear my mind helps me to feel more centered and in control.
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But one of the most important things is sleep.
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Poor sleep can increase stress and disrupt your body's natural rhythms, and that is gonna make it much harder to lose weight.
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Aim for seven to eight hours of quality sleep each night.
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Create a relaxing bedtime routine and avoid screens before bed to improve your sleep quality.
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If you want more help with managing stress and improving your sleep, I have created a few other videos about just those topics, so I will link them here and then you can watch them next.
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Finally, let's talk about the fifth thing that you need to stop.
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Stop being obsessed with the outcome.
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Now this one might surprise you, but it is incredibly important for long-term success.
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When you become overly fixated on the end goal, whether it's a specific number on the scale or a particular dress size,
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you can really set yourself up for frustration and burnout.
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This obsession with the outcome can make your goal feel totally overwhelming
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and impossible and can lead to giving up when progress seems slow.
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I used to be completely obsessed with my goal weight.
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Every time that I stepped on the scale and didn't see the number that I wanted, I felt like a failure.
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This constant pressure made the process stressful and unenjoyable.
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It wasn't until I shifted my focus that things started to change.
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Instead of being obsessed with the outcome, I started focusing on consistency and just enjoying the journey.
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I I worked on finding ways to feel good about what I was doing, regardless of the outcome.
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So I focused on enjoying the feeling of my workouts instead of just viewing them as a means to an end.
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And I focused on enjoying the feeling of finding healthy, delicious ways of preparing food, rather than just something that I had to do to achieve my end game.
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This was such a key mindset shift.
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Think about it this way.
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Weight loss is not a sprint, it's a marathon.
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It's about making sustainable changes that you can maintain for the rest of your life.
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By focusing on the daily habits and the actions that can lead to weight loss, you create a healthier relationship with the process.
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It's also important to practice self-compassion and patience.
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Understand that progress can be slow and that setbacks are a normal part of the journey.
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When you focus on being consistent and kind to yourself, you're more likely to stick with your healthy habits and reach your goals.
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Okay, so there you have it.
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Those are the top five things to stop doing to lose weight.
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If you found these tips helpful, I would love to hear about it.
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Which one of these common habits are you guilty of?
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I would love to know.
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Drop me a note in the comments.
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And as I mentioned, if you want to download my free intermittent fasting guide, don't forget to just click the link in the description box and I will send it right to you.
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If you liked this video, I think that you are going to love the one
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that I am linking on the screen right now where I talk about the top 10 foods to eat
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to help you lose weight.
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I will see you there.
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Well, it might not be about what you're doing, but, well, it might not be about, okay.
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Instead of, I'll never lose this weight, I'd say, what did I say?
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Plus, it's hard.
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No, it's not hard.
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It's easy.
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There we go.
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All done.
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Yay.
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背景與上下文
在現代生活中，減肥的挑戰常常讓許多人感到沮喪。很多時候，我們會為了追求完美的身材而經歷無休止的節食和艱苦的鍛鍊。然而，這段影片中，演講者分享了五個意想不到的習慣，指出了這些習慣如何阻礙了她的減肥程序。通過停止這些負面行為，她成功地取得了顯著的成果。因此，這不僅是關於減肥的技巧，也為我們提供了自我反省和成長的機會。
日常交流的五個關鍵短語
- 停止自責 - 要意識到負面自我對話會導致自我破壞的迴圈。
- 我在每天進步 - 用積極的自我對話替代消極想法。
- 我值得健康與美麗 - 確認自己的價值與自我期許。
- 給予自己空間 - 認識到消化系統需要休息，而非持續進食。
- 選擇間歇性禁食 - 理解這種飲食模式可能更適合我們的身體。
逐步模仿指導
對於希望在英語學習中提升口語技巧的你，可以通過模仿影片中的內容來提高你的英語能力，尤其是在觀看這樣的心理與健康主題時。在這個過程中，可以採用以下步驟：
- 選擇句子：從影片中選擇你覺得有意義的句子，尤其是關於改善自我對話的內容。
- 重複模仿：嘗試在看的影片中反覆朗讀這些句子，模仿發音與語調。
- 結合時長：逐步學習適應不同的說話節奏，選擇影片的不同片段進行練習。
- 互動練習：利用“看YouTube學英語”這個平臺，和夥伴進行反饋與溝通，加深學習效果。
- 金句摘錄：將重複練習的句子整理成自己的“雅思口語練習”集，以便日後複習。
通過這種“shadowspeak”的練習方式，你將能夠有效提升語言表達能力，在溝通中更加自信，也能在生活中應用這些積極的心態。無論是在日常對話還是在公眾表達中，積極的自我對話將會顯著提高你的表現，助力你在英語學習的道路上飛速進步。可以嘗試在合適的“shadowing site”上進行更多的練習，體驗不同主題的演講與討論。
影片中的語法
說話人最常用的結構，並附上影片中的原話：
| 結構 | 影片中的用法 |
|---|---|
| “used to” used to + 動詞 — 過去的習慣或狀態，現在已不再如此 | used to be · used to think · used to focus |
| 被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的 | wasn't meant · be done · were never designed |
| 定語從句 who / which + 從句 — 補充說明人或事物 | succeed which can · stop, which was · day which is |
| 現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事 | you've watched · I've made · have created |
什麼是跟讀法？
跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。