And today I'll be talking about sort of the experiences I've went through while I was on a diet

今天我將談論排序的經驗 我已經經歷了，而我是在減肥

And basically talk through how I kind of went about going on my diet

基本上講我是怎麼去的 關於去我的飲食。

To give you guys a bit of background of how much weight I lost, I lost 7 kg over the period of 3 months

給大家說一下我減了多少體重的背景，我在3個月的時間裡減了7公斤。

So I'll be talking about how I did that

所以，我將談論我是如何做到這一點。

Keep in mind I'm not a diet expert, I'm not a dietitian, I'm not here to give you any official medical or health advise

請記住，我'不是一個飲食專家，我'不是營養師，我'不是在這裡給你任何官方的醫療或健康建議。

I'm just, pretty much, sharing with you guys my diet story so definitely take it as that

我只是，相當多的，與你們分享我的飲食故事，所以一定要把它作為。

For those of you guys that didn't get to watch part one, I've linked it down below

對於那些你們沒有看第一部分的人，我'''已經把它鏈接到下方

That was pretty much talking through my diet story

這幾乎是在說我的減肥故事

Pretty much what I weight through my life from when I was kind of like a baby, through primary school, high school

差不多就是我一生的體重，從我還是個嬰兒的時候，到小學、高中，我的體重是多少？

So check that out I've you haven't seen it already, I encourage you guys to watch that first

所以，檢查出我've你還沒有'看到它已經，我鼓勵你的傢伙看，首先。

So to give you guys a bit of background about why I started wanting to go on a diet and to lose weight

所以給你們講講我為什麼開始想節食減肥的背景吧

It was pretty much because I suddenly realise I gained a lot of weight

我突然發現自己胖了很多，所以才會這麼做

And you know, I was in a period of my life where I didn't really weight myself regularly

你知道，我是在我的生活中的一個時期 我沒有真正的體重定期

If you watch part one of my story you've realise I have a pretty fast metabolism

如果你看了我故事的第一部分，你就會發現我的新陳代謝非常快。

I've never had any major issues with my weight, I've always been kind of underweight or on the skinny side

我的體重從來沒有什麼大問題，我一直都是那種體重不足或偏瘦的人。

Typically, because I was born that way, is my genes

一般來說，因為我生來就是這樣的，所以我的基因是

And also I have a really small bone structure which makes me weight less as well

而且我的骨架結構非常小，這讓我的體重也較輕。

As you get older, is actually harder to, I guess, eat at the same rate

隨著年齡的增長，其實是很難的，我想，在相同的速度吃。

Now, for those of you guys that actually have a fast metabolism

現在，對於那些你們這些傢伙 實際上有一個快速的新陳代謝。

You'll be lucky enough to experience the fact that you could pretty much eat whatever you want

你'會很幸運地體驗到，你幾乎可以想吃什麼就吃什麼。

Junk food, you can overeat all the time and still remain stick skinny

垃圾食品，你可以一直暴飲暴食，但仍然可以保持棒棒的瘦身效果

Now, that was the case for me but suddenly, you know, without my knowledge, I suddenly out on a lot of pounds

現在，這是我的情況下，但突然，你知道，在我不知情的情況下，我突然出了很多英鎊。

And because you're kind of looking yourself every day you don't really realise the weight you've put on

因為你每天都在看自己，你並沒有真正意識到自己的體重。

You just kind of feel the same and it wasn't until I kind of saw myself

你只是一種同樣的感覺，它是直到我那種看到自己的

You know, like when you look at photos, or videos, or things and you look at yourself

你知道，就像當你看著照片，或視頻，或東西 你看著自己

You look at it more objectively than you do every day in the mirror. I'm not sure why that is

你比每天對著鏡子更客觀地看待它。我不知道為什麼會這樣。

But then I realised I've put on a lot of weight, I step on the scales that haven't step on a lot of time

但後來我意識到我'已經胖了很多，我踩著沒有'踩過很多時間的天平。

And I realised I'd put on like 7 kg since my natural weight

我意識到，我已經把像7公斤，因為我的自然體重

And when I refer to natural weight I'm just referring to how much you weight when you eat healthy

而當我提到自然體重時，我'我只是指你吃健康的時候，你的體重是多少

And you eat the right proportions for your body, so not really putting a BMI sort of average on your weight

而你吃的比例適合你的身體，所以不是真的把BMI排序的平均體重

And I feel like it's really important to know what your natural weight is

我覺得它'的真的很重要 知道你的自然體重是什麼？

And for those of you guys that are keen on the medical stand of your BMI

對於那些熱衷於BMI的醫學立場的人來說。

I don't actually feel that it always applicable to everyone

我其實並不覺得它總是適用於每個人。

I know people that were born underweight

我知道有人天生體重不足

And they pretty much spend their whole life trying to fit into that BMI stand

而他們幾乎一生都在努力適應那個BMI指數的標準。

And it was basically impossible for them because they never put on weight, no matter what they did

而這對他們來說基本上是不可能的，因為他們無論做什麼，都不會發胖的

They went to the doctors and they couldn't help them

他們去看醫生，但他們不能幫助他們'。

So I think it's really important to know what your baseline weight is

所以，我認為它'真的很重要，知道你的基線體重是什麼。

When you eat healthy, you eat the right proportion, you do a regular amount of exercise

吃得健康，吃的比例合適，做的運動量也很有規律

And you don't over or under eat and my weight at that time was 42 kg

而且你不'吃得過多或過少，我當時的體重是42公斤。

And yeah, I pretty much blew up, mainly because I ate a lot more than I should have

是的，我幾乎炸了，主要是因為我吃了很多比我應該有的多

I pretty much ate an extra meal at about 12 am every night

我幾乎每天晚上12點多吃一頓飯

In addition, I always had like chips in the house and I would always have like chips and dip it in avocado

此外，我總是有喜歡的芯片在家裡 我總是有喜歡的芯片，並浸泡在牛油果的

Like really late at night, as an extra meal. That was definitely overeating and not eating right

比如真的到了深夜，作為加餐。那絕對是暴飲暴食，吃得不對。

I would drink a lot of sugary drinks, like soft drinks as well and I hadn't actually done that for a long time

我會喝很多含糖的飲料，比如軟飲料也是，我其實已經很久沒有這樣做了。

I had been relatively healthy but I sort of moved in with my boyfriend at the time

我的身體一直比較健康，但我算是搬到我的男朋友當時

And I think that when you live with someone their, sort of, dietary habits really rub off on you

我認為，當你和別人一起生活時 他們的飲食習慣會影響到你

And he was able to eat everything and still remain skinny because he still had a really great metabolism

他能吃下所有的東西，還能保持瘦弱，因為他的新陳代謝非常好

I didn't. I ate the same and then I definitely gained a lot of weight from that

我沒有'。我吃了一樣的東西，然後我肯定從那以後胖了很多。

When I started dieting, it was the hardest thing ever

當我開始節食的時候，那是最難的事情。

Those of you guys that are looking to go on a diet and have never been or never been able to stick to it

那些想去節食的人，從來沒有或從來沒有能夠堅持下去

I think it's one of those things where we kind of all know what to do

我想這是我們都知道該怎麼做的事情之一。

Like there is a ton of information about how to go on a diet, there's, you know, lots of articles online

就像有一噸的資訊 關於如何去飲食，有's，你知道，很多文章在線。

I don't think that's the hard part, knowing how to diet, I feel it's not the difficult part

我不'覺得那不是難事，知道如何節食，我覺得那不是難事'。

The hardest part about going on a diet, especially for me that had never had to look after what they ate

最難的部分關於去節食，特別是對我來說，從來沒有照顧後，他們吃了什麼。

Was pretty much the self-control I had to have to stick to, you know, the regular meals and the calorie intake

是相當多的自制力，我必須要堅持，你知道，正常的膳食和卡路里的攝入量

That I was supposed to have while losing weight

我本該在減肥時擁有的

That was so hard because I was the kind of person that was like: I feel like eating you know, chips right now

這是很難的，因為我是那種人，是這樣的，我覺得像吃你知道，芯片現在

I'm going to go eat it, or I'm craving KFC and I'm just going to go have it right now

我要去吃它，或者我想吃肯德基，我現在就去吃。

I've never really had to limit myself through my whole entire life

我這輩子都沒有真正限制過自己的生活

So that was like the hardest part for me, being able to curb those craving for junk food

所以，這就像最難的部分對我來說， 能夠遏制那些渴望的垃圾食品。

And what I regularly ate as a habit and then making sure I ate health instead

而我經常吃的東西是一種習慣，然後確保我吃的健康，而不是

And actually, healthy food, when you start going on a diet, healthy food taste so bland

而實際上，健康的食物，當你開始節食的時候，健康的食物味道是如此的平淡無奇

I mean, if your used to eating high sugar, high sodium meals like snacks, or KFC, or junk food

我的意思是，如果你習慣於吃高糖、高鈉的飯菜像小吃，或肯德基，或垃圾食品。

You'll realise that eating healthy is going to be really, really different for you

你'會意識到，健康飲食對你來說，真的，真的不一樣了。

Also I cut a lot of carbs out of my diet

我也減少了很多碳水化合物的飲食

Because carbs were kind of one of those empty calorie things that I could've eaten something nutritious instead

因為碳水化合物是一種那些空的卡路里的東西，我可以'已經吃了一些有營養的東西，而不是

And it's much easier to stick to a limited calorie intake while eating a lot of veggies

而在吃大量蔬菜的同時，堅持有限的卡路里攝入，就容易多了。

And getting your nutrients that way than filling it up with empty carbs like white rice

而且這樣獲取營養，比用白米飯等空腹碳水化合物充飢要好得多

And I think, yeah, for those of you guys all going on diet, that's going to be the hardest thing you'll ever experience

我想，是的，對於那些你們都去節食， 這將是最難的事情你'將永遠經歷

And that's what I experienced, especially when I was in a habit of eating at like 12 am

這就是我的經歷，特別是當我習慣於在凌晨12點這樣的時間吃飯的時候

I was about to go to bed and always loved to eat before I slept and that's so bad for you

我快要睡覺了，總愛在睡覺前吃東西，這樣對你很不好

But every time like I craved it, it was really hard to hold back and not eat

但每次像我想吃的時候，真的很難忍住不吃

I started of basically replacing what I ate

我開始的時候，基本上取代了我吃的東西

So instead of eating chips and avocado I try and eat like a salad or a chicken salad instead

所以，我儘量不吃薯片和牛油果，而是吃沙拉或雞肉沙拉之類的東西

So I didn't really go cold turkey and not eat at all because that would have been way too hard for me

所以我沒有真的去冷火雞和不吃飯，因為這將是對我的方式太難了

Because it was just like a habit that I had

因為這就像我的一個習慣。

So I started doing this "swap it, don't stop it thing"

於是，我開始做這個"交換它，不要'停止它的事情&quot。

Which is a really good idea if you don't really have self-control to go on a diet either

這是一個真正的好主意，如果你不'真的有自制力去節食要麼

It's just swapping slowly the things that you used to have for a healthier version

就是把以前的東西慢慢換成更健康的版本。

And I've been kind of just doing that consistently over time

我一直在做那種只是一致的時間，

If you pretty much swap all the unhealthy things and the high calorie things in your diet

如果你差不多把所有不健康的東西和高熱量的東西都換成了你的飲食。

Over time you'll start to be able to stick to a much lower calorie intake

隨著時間的推移，你'將開始能夠堅持更低的卡路里攝入量。

Without really feeling like you're missing out

沒有真正的感覺，你'錯過了。

There were two major things that I used while I was going on a diet that really, really helped me

有兩個主要的東西，我用，而我要在飲食上，真的，真的幫助我

One, was "My Fitness Pal"; and if you watch my other diet videos I highly recommend going on it

一個，是"我的健身夥伴";如果你看了我的其他減肥視頻，我強烈建議你去看。

And even for research purposes

甚至為了研究目的

The reason why is it pretty much calculates a healthy calorie intake for you, for your weight loss goal

原因是它幾乎為你計算了一個健康的卡路里攝入量，為你的減肥目標。

So it does that for you as soon you sign on, you tell them your height, your weight

所以，它為你做，只要你簽署， 你告訴他們你的身高，你的體重，

And they'll tell you how many calories you need to eat per day to get to your goal

他們會告訴你每天需要吃多少卡路里才能達到你的目標

I don't condone drastic weight loss methods either so they pick a healthy sort of calorie intake for you too

我也不縱容劇烈的減肥方法，所以他們也會為你挑選一種健康的熱量攝入方式。

And give you expectations that it will take, you know, a certain amount of months before you reach that goal weight

並給你的期望，它將採取，你知道，一定量的幾個月之前，你達到目標體重。

I feel like crash diets are really bad way to go because you're going to gain it really, really quickly afterwards

我覺得像崩潰的飲食是非常糟糕的方式去，因為你'要獲得它真的，真的很快之後。

Changing your overall eating habits will be a way to stick to your new ideal weight as well

改變整體的飲食習慣，也是堅持新的理想體重的一種方法

So crash diets and fat diets, to me, aren't really, something I liked to use

所以，速成飲食和脂肪飲食，對我來說，並不是真正的，我喜歡用的東西。

Or something I actually even considered while losing weight

或者說，我在減肥的時候其實也考慮過

What I learned from My Fitness pal was basically how many calories all the food I ate was

我從 "我的健身夥伴 "那裡瞭解到的情況是，我吃的所有食物基本上都有多少熱量。

That's really, really, important if you want to go on a diet

如果你想節食的話，這真的很重要。

It's really just to get the knowledge about what you're putting into your body

它真的只是為了獲得關於你把你的身體的知識'。

And you'll be like super surprised at the amount of calories some things you eat

你會像超級驚訝的卡路里量 有些東西你吃了

It really, it feels insignificant when you eat it

真的，吃的時候覺得無足輕重啊。

But the amount of calories is simply crazy compared to maybe like a healthy alternative

但是，卡路里的數量是簡單的瘋狂相比，也許像一個健康的替代品

So one example I really love to share it's pretty much you can have 11 doritos chips

所以有一個例子，我真的很喜歡分享它'的差不多，你可以有11個多利托斯芯片。

Or you can pretty much have an egg, a fried egg on toast combination if you do it healthy

或者如果你做得健康的話，你幾乎可以吃到一個雞蛋，一個煎蛋和吐司的組合。

That's kind of like the same calories but you get a lot more for with the egg on toast than with 11 doritos chips

這是一種像相同的卡路里，但你得到了更多的與雞蛋吐司比11多裡託斯芯片。

So you can see that without knowing how much calories you're eating

所以你可以看到，在不知道你吃了多少卡路里的情況下，你'。

You can actually overeat in terms of calories without even knowing and still feel hungry at the end of the day

其實你可以在不知不覺中攝入過多的卡路里，到最後還是會感到飢餓

The first thing I did when I was dieting was learn how much calories each, you know, food item has

我節食時做的第一件事就是了解每一種食物的卡路里有多少

Until this day, I pretty much learned so much that I can just look at something now

直到今天，我差不多學到了很多東西，現在可以隨便看點東西了。

I kind of guesstimate the amount of calories in that particular meal

我猜測了一下那頓飯的卡路里含量。

You also find the importance of serving sizes

你也會發現食用量的重要性

You realise that in most western countries serving sizes are way too big for you, especially if you're of a small build

你意識到在大多數西方國家的服務尺寸對你來說太大了，特別是如果你'是一個小的構建。

Like if you think about it they serve the same serving size to men and women

就像你想想看，他們給男人和女人提供的服務是一樣大的

Even though women have a much lower calorie intake than men do

儘管女性的卡路里攝入量比男性低得多。

And that's just something that you need to know and be aware of

而這正是你需要知道和注意的事情。

So don't eat everything that you're given, just know how much you're supposed to eat

所以，不要把給你的東西都吃了，只要知道自己應該吃多少就可以了。

Eat that much and take it away; you can turn one meal into two meals and save a lot of money at the same time

吃那麼多就帶走，可以把一頓飯變成兩頓飯，同時還能省下不少錢。

And yeah, those are the kind of things that I started learning

是的，這些都是我開始學習的那種東西

And the other thing that I really used a lot was a diet tea that I heard was really good

而另一件事，我真的用了很多 是減肥茶，我聽說是真的很不錯的。

So I just ordered it of the internet. It was called Lou, Lou long tea, I think

所以我就從網上訂了。它叫樓，樓長茶，我想。

But anyways, it was endorsed by Oprah and diet tea and I pretty much drank that religiously

但無論如何，它是由奧普拉和減肥茶代言，我幾乎喝了，虔誠的

And normal tea can actually reduce the amount of calories you have by like 70 per meal

而普通的茶葉其實可以減少你的熱量，每頓飯可以減少70卡路里左右的熱量

Just because it increases your metabolism and it does good thing to your body

只是因為它增加了你的新陳代謝和它對你的身體好的東西

Keep in mind that there are a lot of comments as well

請記住，也有很多評論。

You guys also mentioned that tea can reduce the amount of iron that your body absorbs

你們也提到了，茶葉可以減少人體吸收的鐵量

So be careful not to use this method for a long period of time or take iron supplements while you're doing it

所以要注意不要長期使用這種方法，也不要在你'做的時候服用鐵劑

But I basically did this for three to six months

但我基本上做了三到六個月的時間

And you'll find that when you drink it actually makes you flush things out of your system

你會發現，當你喝它實際上使你衝出你的系統的東西。

So be prepared to go to the toilet a lot, this is one side effect of drinking the tea regularly, like 3 times a day

所以要做好經常上廁所的準備，這是經常喝茶的一個副作用，比如一天3次

You'll find that you'll be going to the toilet a lot more and flushing all the food out of your body

你'會發現你'會更多地去廁所，並將所有的食物衝出你的身體

And you might be quite runny as well while you're doing it, so that's not really the best image I can give to you

你可能會很流涕，以及而你'做，所以這'不是真的最好的形象，我可以給你。

And I wouldn't actually use this tea that frequently for a long period of time

而我其實不會長期那麼頻繁地使用這種茶葉的

I think it's a good thing to use initially to get the ball rolling, getting some momentum with your weight loss

我認為它'是一個很好的東西，最初使用讓球滾動，得到一些動力與你的減肥

I definitely don't drink this tea that regularly anymore

我肯定不會再經常喝這種茶了。

While I was trying to reach my goal weight I pretty much used it religiously

當我試圖達到我的目標體重時，我幾乎虔誠地使用它

And I guess when you flush the food out of your system quickly

我想當你把食物從你的身體裡快速排出時

Like you'll feel lighter and you'll feel like much slimmer

就像你'會感覺更輕，你'會感覺像更苗條的

Anyways as a side effect I think it might be good if you're going to an event

反正作為一個副作用，我認為它可能是好的，如果你'要去一個事件。

And you want to, you know, slim out for that event

而你想，你知道，瘦出來的事件。

But yeah, not a long-term solution, definitely works as a short-term solution

但是啊，不是長期的解決方案，絕對可以作為短期的解決方案。

So that's something else I did while I went on a diet

所以這就是我在節食時做的其他事情。

In terms of the actual diet, in three months I actually lost all the weight

在實際的飲食方面，三個月的時間裡，我居然把所有的體重都減掉了。

And I got to my goal weight of 42 again and I was really, really excited about that

我又達到了我的目標體重42，我真的，真的很興奮。

And you'll find that during the diet process it'll be hard

而且你會發現，在減肥過程中，你會發現，在減肥過程中，你會很難

Because, one you won't notice any, like weight loss

因為，一個你不會注意到任何，如減肥

I think that weight loss it's so subtle that it takes a period of time for you to realise

我認為，減肥它'是如此的微妙，它需要一段時間你才會意識到。

But while you're in the zone of losing weight you won't realise you're losing weight

但當你'在減肥的區域，你不會意識到你'正在減肥。

So it might feel hard because you have to change all these life style habits that you had

所以可能會覺得很難，因為你要改變你的這些生活方式習慣

And were comfortable with and that made you happy

而且是舒適的，這讓你高興

But you don't notice anything different about your body for a while

但你不會注意到你的身體有什麼不同的一段時間。

So that's something that I went through that I thought was really hard

所以，這'的東西，我經歷了，我認為是非常困難的。

And you guys might experience it as well in terms of going on a diet

而你們可能也會有這樣的經歷，在去減肥方面

The other thing you realise it's sometimes you can't actually be like a normal social person with friends

另一件事你意識到它'的有時你可以'實際上是不喜歡一個正常的社會人與朋友的

Because I became really, really obsessed with losing weight

因為我真的，真的迷上了減肥。

And people don't want to hear, you know, all this weight loss talk from someone that they think looked skinny

人們不'想聽到，你知道，所有這些減肥的談話 從別人的人，他們認為看起來很瘦的

So that's one thing that you'll get as well

所以，這也是你會得到的一件事。

You might feel, I guess, socially awkward

你可能會覺得，我猜，社交上的尷尬。

The second thing is eating out is not going to be good for you during this time when you want to lose weight

其次就是在外面吃飯對你想減肥的這段時間是不會有好處的。

When I was losing weight I never ate out, I made all my meals, I bought my meals to work

減肥的時候我從來不在外面吃，我的飯菜都是自己做的，我買了飯菜去上班。

If I ate out I would only limit it to once per week

如果我在外面吃飯，我每週只吃一次。

Because when you eat out you realise you don't know what they put in the food

因為當你在外面吃飯的時候，你會意識到你不知道他們在食物中放了什麼。

Like it could just take one tablespoon of oil extra in your meal to throw you off your calorie count

就像它可能只是在你的飯菜中多加一湯匙油，就能讓你的卡路里數下降一樣。

And you don't know when you got to a restaurant, you don't know what they put in it

你不知道當你到了一家餐館，你不知道他們把在它的什麼。

You don't know how much sugar they put in it

你不知道他們在裡面放了多少糖。

So it's actually really, really scary to eat out when you're trying to go on a diet and lose weight

所以，其實當你想節食減肥的時候，在外面吃飯真的很可怕'。

And you'll find that when your friends invite you out it's going to be very difficult for you to go and eat the same amount

而且你會發現，當你的朋友邀請你出去的時候，你會很難去吃同樣的量

They might look at you funny. I basically had not much of a social life for a while

他們可能會看你笑話。我基本上沒有太多的社交生活一段時間。

Because or I avoided situations where we ate as social thing

因為或者我避免了我們把吃飯當做社交活動的場合

But I started switching everything to coffees instead of dinner or lunch

但我開始把所有的東西都換成咖啡，而不是晚餐或午餐。

Because then I could just have a coffee and not really have to eat a meal outside

因為那樣我就可以只喝咖啡，而不用真的在外面吃東西了

So that was a bit difficult for me as well

所以，這對我來說也是個難題。

Made you feel really socially awkward during that period of time, if you really want to stick to your diet

讓你在那段時間裡覺得自己的社交能力真的很差，如果你真的想堅持減肥的話

And I think that's something that I realised about dieting, made me a lot more self disciplined

我想，'的東西，我意識到節食，讓我更多的自律性

And you have to give up a lot of things that you're comfortable with to pretty much, get to your goal

你必須放棄很多東西 你很舒服，幾乎，得到你的目標。

And I think that's with any goal

而我認為，'的任何目標。

If you want to do something, I think you will have to be willing to give up some things in the process

如果你想做一些事情，我想在這個過程中，你必須願意放棄一些東西

And I think a few of things that will help, is to let your friends know ahead of time why you're being antisocial

我想有幾件事會有幫助，就是讓你的朋友提前知道你為什麼要反社會的原因'。

Or that you can't eat out with them

或者說你不能和他們一起出去吃飯