跟讀練習: losing weight is easier than you think - 通過影片學習英語口語

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

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

which by the way, Great show, Highly Recommend.

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

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

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

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

and not simply goal -based behavior change.

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

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

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

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

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

Goal -based behavior is like cramming for an exam.

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

And after a couple years, Apology.

God, I hope this YouTube thing works out.

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

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

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

I think I was meant to be a rapper.

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

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

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

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

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

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

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

Don't go crazy.

Two steps forward, one step back is totally normal.

But don't start sprinting backwards.

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

You also want to follow the two -day rule.

Never miss twice in a row.

One off day is totally fine.

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

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

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

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

We get back on.

Sorry, Maury.

I'm not a gymnast.

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

Weight loss really boils onto four things.

Food, protein, exercise, and sleep.

That's the core of it all.

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

The most important aspect of weight loss is food.

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

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

That's just the truth of the matter.

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

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

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

If you're sedentary, 14.

Active, 18.

Average, 16.

Square root of 69, eight some.

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

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

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

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

So just multiply by 0 .8.

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

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

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

Then go fast.

What the heck are you doing?

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

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

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

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

carbs.

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

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

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

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

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

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

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

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

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

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

Overall it's pretty accurate

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

and then I add in anything it missed.

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

and are cool with roughly 90 % accuracy.

Consistency is the name of the game

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

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

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

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

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

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

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

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

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

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

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This is where hitting proper protein numbers comes into play.

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

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And if you eat a lot of protein, composition.

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Body recomp for short.

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Bomp for really short.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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I'm still so hungry.

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I'm so hungry I could ride a horse.

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Oh.

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I thought it'd be a different horse.

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This one's so sad.

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

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First off, you want to avoid liquid calories.

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

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

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

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

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

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

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Hop.

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Thank you.

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

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

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

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I don't get paid enough for this.

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Another tip is to utilize food swaps.

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

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

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

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I freaking love Nuri.

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I don't know if you could tell.

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

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Come on, I have a degree in anthropology.

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That is a cry for help.

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

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

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

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

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

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

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I like to eat.

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Is that such a crime?

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

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

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

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

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

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

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Sustainability is the real key here.

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

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

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

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matters, but maybe not the way that you think.

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

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This is far from the truth.

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

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

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

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Like a fool.

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

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

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

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There's been a misunderstanding.

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

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

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Help.

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Is anyone there?

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I recently got a walking pad, which I really like

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

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

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

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

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

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

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

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

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

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because they don't want to get too buff,

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

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

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

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

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

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

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for my anthropology degree please subscribe to the channel.

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

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You're still allowed to eat really good.

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

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

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

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

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

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know you should do it over

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

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and become proud of your body your mind your nips

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that protrude you used to hate mirrors and avoid being viewed

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

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Butt naked.

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背景與概況

在這個影片中，講者探討了減肥的常見誤區和成功的關鍵因素。他強調大多數流行飲食法並不能在長期內有效，真正的減肥需要從飲食、鍛鍊和生活方式等多個方面進行徹底的轉變。講者提到，改變自我認知是實現持久減肥的重要一步，而不是僅僅設定短期目標。這些內容不僅適用減肥，還可以為學習英語提供啟示——例如，通過改變思維模式來提升語言能力。

日常交流的五個常用短語

我想減肥。 (I want to lose weight.)
我會注意飲食。 (I will watch my diet.)
一天只吃一餐不夠。 (Eating one meal a day is not enough.)
健康生活方式很重要。 (A healthy lifestyle is important.)
兩天規則很有效。 (The two-day rule is effective.)

逐步跟讀指南

為了幫助英語學習者掌握影片中所討論的內容，以下是逐步影子跟讀的指南：

選擇合適的片段：從影片中選取你覺得有挑戰性的短句進行影子跟讀，關注講者的語調和發音。
反覆聆聽：多次聆聽這段話，以便熟悉內容。可以利用英語影子跟讀（shadowspeak）的概念，模仿講者的語音和語調。
逐句跟讀：先從影片中跟讀短句，注意節奏和重音，逐漸增加整段的長度。
調整語速：在跟讀時，可以先放慢語速，然後逐漸恢復到正常速度，增強自信。
記錄進步：最後，定期記錄自己的跟讀效果，以瞭解你的雅思口語練習（IELTS speaking）進步情況和存在的問題。

通過以上方法，你不僅能提高英語會話能力，還能體會到健康生活理念與學習英語的相似之處。運用shadow speak和shadowspeaks的元素，你會發現學習英語的過程變得更加輕鬆有趣。

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
條件句 if + 從句，will/would + 動詞 — 條件及其結果	if you hit your diet, you won't do
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	we've discussed · have been · have never done
定語從句 who / which + 從句 — 補充說明人或事物	those who participated · person who takes · people who say
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	was meant · be expected · be built

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。

影子跟讀法: 閱讀完整分步指南 →

跟讀練習: losing weight is easier than you think - 通過影片學習英語口語

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背景與概況

日常交流的五個常用短語

逐步跟讀指南

影片中的語法

什麼是跟讀法？