about visiting Japan because of their weight. And I really want to address this issue because

而對於要來日本感到非常擔心. 在此我想談談這事

I have a lot of things to say about it.

因為我有不少關於這問題的話想對大家說的

A. You should never deprive yourself an experience because of how you look. You don't know what

第一, 你不應因自己的外表而放棄一次經歷. 你不知道未來會怎樣

the future holds. You might not ever get another chance.

你可能永遠沒有再來的機會

B. People are going to look at you anyway, because you're a foreigner. This will happen

第二, 無論如何人們都會看你的, 因為你是個外國人.

less in the bigger cities, but it's still going to happen no matter what.

你會較少在大城市被圍觀, 不過多少也會有這樣的事的

C. I can't say whether someone will say something mean to you, or laugh, but I can say that

第三, 我不能保證有沒有人會對你刻薄或嘲笑你, 但我可以說

making fun of someone in Japan is such a bad thing that other Japanese people will go so

在日本取笑他人是一件十分壞的事. 其他日本人也不會想承認他是日本人

far as to say that person is not acting Japanese. D. With a little bit of planning you can use

第四, 只需要一點點的計劃

Japan to fairly easily lose weight.

你就可以輕易在日本減重了

Rachel, what on earth do you know about losing weight? Well, the first time I went to Japan

Rachel, 你哪會了解減肥的事? 好吧, 我第一次來日本是在5個月前

I was there for 5 months. And despite already being at a low weight, I lost 20 pounds, or

即使我本來已經偏輕, 來到這裡我仍是減了20磅/9kg

9 kilograms, when I was there. I wasn't even trying to lose weight. It just happened. And

更別提我根本無心減肥, 整件事發生很很自然

despite being skinny, I do have my own struggles with maintaining an active lifestyle and eating

雖然我本來已經很瘦, 但我在維持一個健康的運動和飲食模式上

healthy

有一定困難

But Japan can be a fantastic place for these things, and I will tell you why.

可黎對於轉變你的生活模式而言, 日本是個極佳的地方, 接下來我會告訴你原因

1. The number one reason losing weight is difficult is because it requires a somewhat

1. 減肥的首要困難在於你要有恆久的生活模式改變

permanent lifestyle change. And change is hard. Just getting started is hard enough,

而改變絕非易事. 光是開始有改變也不易了

but even after you get started there is always that day where you come home from work, and

更別提開始後的某一天, 你完成了工作

you're really tired and you just want to relax so you just say, "I really just want to relax

你覺得很累只想休息, 對自己說:「我只是想在今天休息一下下...

today... Just this one time I'm going to skip going on a run and I'll just throw something

只有這一次我不去例行跑步, 把一些食物扔進微波爐裡面」

in the microwave." And then it happens again. And again. And suddenly you can't remember

然後這些"只有一次"就不停不停的發生,

the last time you went running and you find yourself eating 12 bags of flaming hot potato

直接你發現上一次跑步已經是很久的事,你還在聖誕假期吃了12包香辣洋芋片

chips over Christmas break.

不過日本是個與美國相反的地方, 整個城市的構造不一樣

But Japan is a completely different environment from America. The city structure is different,

食物亦然. 搬去日本會強迫你改變自己的

and the food is different. Moving to Japan is FORCING a lifestyle change on you. You

你根本什麼都不用做! 身邊的事物幫你去改變自己的. 最大的減肥難關在你的第一步

don't HAVE to do anything! It's being changed for you. That is your biggest block to losing

如果你保持這個想法去日本

weight out of the way right from the beginning. If you keep that in mind when you move to

你絕對可以建立一個更健康的模式

Japan, you can set up your new lifestyle as a healthy one.

2. 第二大的減肥因素在於你的飲食. 撇開你的荷爾蒙不計

2. The 2nd biggest factor in losing weight is your diet. Regardless of what your hormone

如果你吸收的能源比使用的少, 你就要變瘦

situation is, if you are taking in less energy than you put out, you will lose weight. Period.

這是科學. 再者在日本比美國更容易吃得健康

That is physics. And it's much easier to eat a healthy lifestyle in Japan than it is in America.

日本飲食大部分都是菜,魚,飯,大豆產品和麵食

Japanese meals are heavy on vegetables, fish, rice, soy products, and noodles. And again,

再重新一點,你已經開始了生活模式上的改變,你可以在日本開始新生活

because you're already beginning a lifestyle change, you can start your new life in Japan

只需用那些健康的食材即可. 那麼以下是一些tips

by using those healthy ingredients. So, here are some quick tips:

1. 你永遠都應用"Bunme'' 的方法去減肥,

1. You should always use the "Bunme" system. ALWAYS. In fact, you should start using it

從現在到永遠都用吧. 這個方法

right now and you should be using it for the rest of your life. The "Bunme" system is how

是一餐中你在多大程度上填飽自己. 從1到10分

full your stomach should feel when you're finished eating, on a scale of 1 to 10. In

健康來說, 你只應吃7分或8分飽

a healthy lifestyle, you should aim for 7分目 or 8分目, which is 7 or 8/10ths of the way

這代表你還滿意, 但你應該可再多吃一點點

full. That means you should feel fairly satisfied, but you should still be able to eat more.

如果你要瘦很多的話, 你可以減吃到6分飽

If you have a lot of weight to lose, you can take that down to 6/10ths.

2. 不要喝湯底. 你可以吃拉面, 可是不要喝湯

2. Don't drink the soup bases. You can eat your ramen noodles, but don't drink the soup.

湯底往往納極高鹽, 尤其餐廳的, 他們不健康

They're really high in salt, and especially in restaurants, they're not healthy.

3. 餐廳裡賣的餐點大多不健康, 這點全世界通用

3. Restaurant meals are generally not healthy, just the same as anywhere else in the world.

所以少些出外吃. 4. 日本最常用的油之一是紫蘇油

So go easy on eating out. 4. In Japan one of the big oils they use for

煮食時用這種油吧. 他的Omega-3 fatty acids就像魚油一樣

cooking is called perilla. Use perilla oil when you are cooking. It's really high in

5. 吃光你的菜和魚. 即便你在自己本屬的地方不愛他們

Omega-3 fatty acids, just like fish oil. 5. Eat your vegetables and fish. Even if you

你也在日本試一下, 你可能會眼前一亮

don't like vegetables and fish in your home country, try them in Japan. You might be surprised.

我在美國時也不吃的, 但在日本的我卻非常喜歡, 反正對我來說嘗起來完全不同就是了

I didn't eat them in America, but I love them in Japan. They taste completely differently

健康餐點的其中一些例子是: 沙津, 魚料理, 火鍋料理(有加菜和面的)

to me. Some examples of healthy meals are: Salad dishes, fish dishes, nabe pots with

炒飯(有菜的)

vegetables and noodles, and fried rice with vegetables (also called chahan).

6. 當然你不能碰油炸的食物囉. 可惜日本有不少的...

6. Of course stay away from deep fried food. Japan unfortunately has a lot of deep-fried

3. 好吧, 最後一樣是變得好動. 在美國

food.

我從沒在一個有方便交通的城市生活過. 店鋪離我家非常的遠

3. Okay, and the third and final factor I'll talk about is being active. In America I've

但在日本不同喔! 你們大部分都會生活在城市

never lived in a city that has had decent public transportation. Stores are miles and

可以買到任何你需要的東西, 只需走路,騎單車或搭交通工具

miles from my house. But not in Japan! Most of you will be living in cities where you

可是你還是需要走/騎單車去的 所以要多動真的不難, 我同時建議

can get everywhere you need to go by walking, riding your bike, or taking public transportation,

你們一到那裡就開始多走路, 無論是在你住所附近(如果你不住在繁忙地區)

which you will walk or ride your bike to. It's so easy to be active. I also recommend

或到公園之類的地方走走

taking up jogging right away once you get there, either right out your front door if

在日本快步走非常非常的安全, 你真的不需要擔心太多

you're not in a super busy area, or if you are go to a park or something like that. Jogging

請記住, 最難的是改變生活模式

in Japan is SO safe; you really don't have much to worry about.

記住這一點你就可以在搬去日本時開始新而健康的生活模式了

Okay, so remember that the hardest part about getting healthy is making that lifestyle change.

我個人在日本比以前活很健康太多了.

So keep all of this in mind when you move to Japan, and you can start out your new lifestyle

我吃得健康,動得多了, 也常常運動. 但那完全不難喔

as a healthy one. I personally am SO much healthier when in I'm Japan. I eat healthy,

雖說我還未困在一個不健康的日常裡..

I'm active, and I exercise all the time. And it wasn't difficult for me despite being a

我在美國的時候總會胖10磅, 來日本時又會瘦回去

lazy person because I wasn't already stuck in an unhealthy routine. I usually gain about

所以請不要讓你的體重障礙你來日本. 你的體重不代表你的身份

ten pounds when I'm in America, and I always lose it when I'm back in Japan.

雖然在日本超重和痴肥的人不多,但他們還是存在的

So please don't let your weight hold you back from visiting Japan. Your weight does not

你不會是唯一一個. 搬來日本可是會是

define who you are. And while it is certainly less common to see overweight or obese people

對你健康來說最好的選擇. 至少對我來說是這樣的

in Japan, they are still there. You will not be alone. Moving to Japan could potentially

感謝你們!

be one of the greatest decisions you make about your health. It was for me. Thanks for

watching guys!