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  • Hi, I’m Jenn.

    嗨 我是Jenn

  • This is the video where I’ll tell you guys how I lost 10 pounds.

    我將在這部影片裡和大家分享我是怎麼瘦下十磅的

  • First of all, I want to say that I am NOT a dietitian.

    首先我要說的是我不是營養師

  • Every body is idiosyncratic

    而每一個人都是異質的

  • which means that every body is unique.

    意思就是每個人都是獨一無二的

  • What techniques work for me may not particularly work for you.

    對我來說有用的方式對你不見得會有用

  • We all just have different body types

    我們的體質不同

  • and this is just how I lost ten pounds.

    而這些方法只是我減掉十磅的方式

  • So let me start off with the general stats of my body.

    那就讓我們從我身體的狀況開始談起

  • Late 2011 I was around 115 to 113 pounds.

    在2011年年底 我的體重大概介於115到113鎊之間

  • My weight is always fluctuating most bodies do.

    我的體重總是在上下波動 就像大部份的人一樣

  • And now 2013 I am a hundred pounds or ninety-eight to a hundred pounds.

    現在2013年 我的體重是一百磅或九十八磅至一百磅

  • Before you freak out, this is quite normal for my height.

    在你嚇壞之前我要說這個體重對我的身高來說是非常正常的

  • I am 5’ 1” and my BMI is 18.5.

    我只有154公分 我的BMI是18.5

  • I am not underweight, and I’m actually a lot healthier now.

    我沒有過輕 而且事實上我現在比以前還健康

  • This took me over a year to lose this weight

    這花了我超過一年的時間才減掉這些體重

  • and maintain my weight right now.

    而且現在還一直保持在這個體重

  • So it’s not going to happen overnight.

    所以這不是一夕之間就發生的

  • So don’t expect it too.

    不要期待這會馬上發生在你身上

  • Number one

    祕訣一

  • Take a picture of everything you eat

    拍下你所吃的每一餐

  • I know it sounds ridiculous This is actually really important

    我知道這聽起來有點荒謬

  • because just the conscious effort of taking picture of your food

    因為當你有意識拍下這些食物

  • stopping and hold your appetite for 5 seconds.

    能讓你hold住你的胃口五秒

  • It makes a big difference.

    這會帶來很大的差別

  • You kind of conceive what your diets was like

    你會意識到你的飲食習慣是怎麼樣的

  • I personally use am IPhone app called Eatery

    我個人會用IPhine裡一個叫做eatery的App

  • It’s super, super slow because people created it

    這個app速度很慢 因為製作這個app的人在製作上

  • have kind of left the back burner out

    有一點瑕疵

  • but it’s still functioning, and it’s something I use religiously

    但他還是可以運作 而且我每天都會使用這個app 每分每秒都把它放在心上

  • I took over a thousand meals on that thing.

    我用這個app拍了我每餐吃的食物 已經超過一千次

  • And it’s been helping me a lot to moderate what I eat

    這個app在控制飲食方面幫了我很多忙

  • and so if I eat an donut on Monday I wound remember that

    所以如果我在星期一吃了一個甜甜圈 我會一直記得

  • I ate a donut until Friday when I can eat another donut

    直到星期五我才能再吃另一個甜甜圈

  • You know you start gathering data about yourselves and just truly learning what it is.

    你知道 當你開始搜集關於你自己的資料時 你就會真的瞭解到那些資料的意義

  • Take picture of the good meals that you eat

    拍下你所吃下的好的一餐

  • and the really crappy foods that you are eating.

    還有那些你所吃下的很糟的食物

  • I found that documents to my food really make me excited for my meals

    我發現這些關於食物的紀錄讓我對於我接下的每一餐感到很期待

  • because I kind of I view foods as a treat

    因為我會把那些食物視為一種獎賞

  • If you don’t have an iPhone, just take pictures with your cellphone

    如果你沒有IPHONE的話 可以直接用你的手機拍下你所吃的食物

  • Upload that into your laptop maybe every month

    每個月定期上傳那些照片到你的筆電裡

  • and just come to see what you ate

    然後檢視你到底吃了哪些東西

  • It’s no different than writing down the food

    基本上拍照這個方法和寫下來沒有什麼太大的差別

  • but I just think that taking a picture with your cellphone is a lot easier.

    但我覺得用你的智慧型手機拍下他們會比較簡單

  • Number two

    祕訣二 控制你的碳水化合物攝取量

  • Carbs (carbohydrates) to me are the devil

    對我來說碳水化合物就是魔鬼

  • I am quite aware that there are good carbs

    我知道也有所謂的好的碳水化合物存在

  • AKA complex carbohydrates that are good for you

    AK聚合 碳水化合物 對身體好

  • and breakdown slower in your body

    而且分解的比較慢

  • And there’s also bad carbs like refined carbohydrates

    而那些不好的碳水化合物 像是精緻化的碳水化合物

  • That’s a really soft wonder bread Carbs that are freaking delicious

    是非常柔軟的 超好吃的wonder bread麵包

  • As I person just try to avoid carbs as best as I can

    我個人會盡力地避免攝取碳水化合物

  • because I person would rather use my calories on proteins, veggies, fiber

    因為我個人寧願把我的卡路里用在蛋白質、蔬菜 和纖維上

  • You know just other things that aren’t carbs

    你知道就是其他一些不是碳水化合物的東西

  • If I really think about it

    如果仔細想想

  • I probably eat carbs maybe once or twice a meal

    在一天中我大概只會吃一兩次含有碳水化合物的東西

  • I always try to make one meal my day just completely carb-less.

    我總會試圖讓我一天的飲食中至少有一餐是完全沒有碳水化合物的

  • There’s addicting components in carbs

    在碳水化合物當中有一些會讓人上癮的成分

  • I just try my best not to fall into the cravings.

    我會盡力不要掉入想吃的渴望中

  • I found that I gradually wean off carbs

    我發現我漸漸能夠戒掉碳水化合物

  • I stop ordering fries at restaurants

    在餐廳的時候我不會再點薯條了

  • Get a side salads instead

    轉而點一些沙拉取代

  • You already treat yourself out because you are eating that freaking yummy burger

    你已經對你自己很好了 因為你正在吃一個超好吃的漢堡

  • There’s really not need to overindulge in that pile of garlic fries

    所以你真的不需要放縱自己吃另一盤蒜味炸薯條了

  • Even though it’s really good

    雖然那真的很好吃

  • Your body’s going to thank you after

    但你的身體之後會感謝你的

  • When I’m eating pizza I won’t eat the crust

    當我在吃比薩 我不會吃他的邊

  • even though that’s my favorite part especially if there is garlic dipping sauce in it.

    雖然那是我最喜歡的一部分尤其是裡面包著大蒜醬

  • When youre eating sandwich, take a one slice of bread off.

    當你在吃三明治的時候 把一片麵包拿下來

  • So it’s kind an open-face sandwich

    這就有點像是少了一面的三明治

  • And when I am deciding which bread to flip off from the sandwich,

    當我在決定哪塊吐司要被我抽掉的時候

  • I always make sure I keep this side of bread that is soaked with yummy sauces

    我會確定我留下的是沾滿好吃醬料的那片吐司

  • Whether it’s light mayo

    無論是沾了輕美乃滋的

  • Or like honey mustard Something like that

    還是蜂蜜芥末的那片大概像這樣的東西

  • I just keep that side and throw the rest of the carbs away

    我大概就留下那面 然後把其他的碳水化合物都丟掉

  • Theyre very subtle changes but gradually

    這些其實只是很小的改變 但是漸漸的

  • they're going to help you wean off the carbs and just be a lot more healthy.

    他們會幫助你戒除碳水化合物 而且讓你變得更健康

  • Number 3 remix your meals

    祕訣三 混搭你的餐點

  • that means that recipes are unconfined to what it says on the paper

    意思是說 你的食譜是沒有限定的 不管它原本在書上寫的是什麼 或者已經在你餐點裡的食材

  • or what already comes to your meal

    或者已經在你餐點裡的食材

  • remember you can modify your recipes

    要記得 你是可以修改你的食譜的

  • you can add things in and take things out

    你可以加東西進去 也可以把東西拿出來

  • For example, instant noodles are one of my favorite meals

    舉例來說 泡麵是我最喜歡的餐點之一

  • You know it’s kind of a staple of a college student

    你知道對大學生來講 這是一種必需品

  • But I do with my meals is that I break off half of the noodles

    但我會把泡麵分成兩半

  • So I just use one-half

    我只吃其中一半

  • And then I put everything in on and you know

    然後把所有的東西放進去 你知道的

  • I'll add zucchini or I'll add broccoli or spinach, kale or tofu

    我會加櫛瓜 或是花椰菜 菠菜 甘藍菜 或豆腐

  • just anything to add more nutrients to my meal

    就是加一些能讓我的餐點變得更營養的東西

  • All that veggies and fibers

    蔬菜啊 或是纖維的

  • Just gonna fill you up faster

    會讓你更快覺得飽足

  • Youll realize that you don’t really need all the noodles

    然後你會發現你不需要吃那麼多麵

  • So Although you are eating a sodium-packed meal

    所以雖然你吃的是很鹹的一餐

  • My personal things is I just try to avoid carbs and that’s what worked for me

    我個人會盡量去避免碳水化合物

  • Whatever mediocre meal I am cooking at night

    無論當天晚上我吃的是再什麼普通的一餐

  • I’ll just add some broccoli on the side or some steamed veggies.

    我就是會加一些花椰菜在上面 或是一些煮過的青菜

  • It just makes the components of a meal just a lot healthier

    這樣就是會讓這一餐的成分變得更健康一點

  • You will feel a lot better about yourself seeing some color in your meals

    看到碗裡的一餐有這麼多的顏色 你會覺得好多了

  • And just those baby steps that are gonna help you

    這些小撇步會幫助你

  • Don’t really worry about the calories.

    不要擔心卡路里的問題

  • I never count calories

    我個人是沒有在計算卡路里的

  • I used to count calories in high school,

    我在高中的時候曾經計算過

  • and thats when i was the biggest

    那是我最胖的時候

  • It was so bizarre

    但是這樣真的很奇怪

  • Focus on what kind of nutrition you are eating, you just make everything a lot smoother and easier

    其實只要把重點放在所攝取的營養種類 你就能讓一切變得更順暢 更簡單

  • Four Water is your best friend

    祕訣四 水是你最好的朋友

  • I have this canteen for probably a year now

    我帶著這個水瓶大約一年了

  • And it’s kind of my safety blanket

    對我來說它就像是我的安全毛毯

  • It’s always around 24/7

    總是二十四小時形影不離

  • It’s always next to me when I am filming

    我在拍攝影片的時候他也總是在我身旁

  • I am at school Next to my bedstand

    不管在學校 或在床邊的小桌子上

  • when i wake up you know

    當我起床的時候

  • I get thirsty in the middle of the night

    我半夜睡到一半時會口渴

  • I just start chugging the water

    我就會開始灌水

  • Try to sip water maybe three or four times an hour

    試著每小時喝三四次水

  • And youll realize that most time when youre hungry,

    你就會發現其實大多數你覺得餓的時候

  • You either just thirsty or you just bored

    其實只是覺得口渴 或覺得無聊而已

  • So water can be your best friend

    所以水可以是你最好的朋友

  • Ditch the soda and ditch the juice and

    丟掉汽水丟掉果汁吧

  • I stopped drinking soda probably in high school and that helped a lot

    我從高中的時候開始就不喝汽水了 而這個習慣真的幫了我很多

  • You might as well just eat the actual fruit because although some juices have some vitamins in it

    你也可以吃真的水果因為雖然果汁裡有維他命

  • You lose all the fiber which is what burns the calories when you are digesting it

    但已經失去了在消化的時候可以幫助你燃燒卡路里的纖維

  • Juice is essentially just liquefied sugar

    基本上果汁就是一種液態的糖

  • So if you are looking for the vitamins or nutrients

    所以如果你想找維他命或其他營養的話

  • I would say you just to eat actual fruit because then you get filled up

    我會建議你直接吃水果 然後你也能因此而感到飽足

  • You get vitamins and it’s just nice to chew on something rather than

    妳攝取到維他命 而且其實咀嚼它們滿好的

  • just you know just shoveling and drizzle down your mouth

    比起你讓他們直接流進嘴巴裡

  • I prefer chewing it

    我比較喜歡咀嚼它們

  • Five Exercise

    祕訣五 運動

  • Of course you need it

    當然你一定需要它

  • I’ve heard somewhere I don’t remember where that losing weight is eighty percent

    我曾經在某些地方聽過但我忘了在哪 基本上是說減重包含了

  • of your diet and twenty percent of exercise

    百分之八十的飲食和百分之二十的運動

  • I think exercise is important if you want to have a toned sexy body

    我認為運動是很重要的 如果你想要有古銅色性感的身材的話

  • If I am not going to do cardio I’ll just stay indoors and do Blogilates

    如果我不去做心肺有氧運動的話 我會就待在室內做 Blogilates

  • which is one of my favorite Youtubers

    這是一個我很喜歡的Youtuber

  • Her name is Cassey Ho and she has great workout videos

    她的名字叫Cassey Ho

  • that are around five to nineteen minutes long some of them

    他有很棒的健身影片 從五分鐘到十九分鐘都有 其中一些

  • And I just do it at my room and I try to do that probably four to five times a week

    我就是在房間裡做 然後試著每個星期做四到五次

  • That’s for strength training

    是為了力量訓練

  • And I absolutely love her

    我真的超愛她的

  • She has this vivacious and bubbly energy

    她非常的熱情而且很有活力

  • And she does the work out with you and she talks with you entire way and she just I just love her

    她會和你一起健身 而且從頭到尾都會和你聊天 我就是很喜歡她

  • I think she’s the one who keeps me going to exercise

    她是那個激勵我讓我持續運動下去的人

  • So youre ever watching this Cassey I want to say thank you for molding my body to what it is right now

    所以Cassey如果你有在看這部影片的話 我想和妳說 謝謝妳 幫我雕塑我的身材 讓他維持在現在這樣

  • I used to cardio in the summer so that’s why I was using treadmill all the time

    我以前在夏天通常會做心肺有氧運動 那就是為什麼我總是在跑步機上的原因

  • I would run maybe two to three miles three to four times a week

    我一次會跑大概兩到三哩 然後三到四次一個禮拜

  • but I stopped doing that because it’s so cold to go onside to the gym

    但是我後來就沒有這麼做了 因為到戶外的健身中心實在太冷了

  • I know it’s a stupid excuse but I think holiday really kind of fatten me up and make me a little bit more lazy

    我知道這聽起來是個很蠢的藉口 但我覺得放假真的會讓人變胖而且讓我變得有點懶散

  • I probably back into the group that once weather warms up

    一旦天氣轉暖 我大概會回到體育館吧

  • But I find that listening to music and exercising didn’t help me at all.

    但我發現邊聽音樂邊運動對我的幫助實在不大

  • Music just wasn't enough of a distraction to me

    音樂對我而言還不足以讓我分心

  • That’s how much I hate working-out

    這就是為什麼我很討厭健身

  • I would usually just put a youtube players on my smartphone

    我會在我的智慧型手機裡放一個Youtube播放清單

  • and I just watch youtube videos as I working out.

    在健身的時候我會一邊看這些Youtube影片

  • Another trick is to walk everywhere if you park your car somewhere

    另外一個訣竅是走路到任何地方 如果你要停車

  • Forget the parking lot that’s right next to CVS

    你就不要考慮在CVS旁邊的停車場

  • Go and park all the way to the end where the trees are

    去停在這條路的盡頭 那個有樹的地方

  • Or where I don’t know some giant cow plantation is

    不然就停在 我不知道 就什麼牧牛場之類的地方

  • Just park as far as you can and walk to the drug store

    就能停多遠就停多遠 然後你就走到藥局

  • Every step counts

    每一步都算數

  • It’s all about gradual build-up

    就是逐漸累積的過程

  • Usually if I’m craving something on in workout

    通常如果我在健身的時候渴望某樣東西

  • I’ll start painting my nails or something

    我就會開始擦指甲油 或做一些事

  • I'll do my homework I’ll pound a really long sip of water

    我會做我的功課 我會緩緩的喝下一壺水

  • I think your body is always playing tricks on you

    我覺得你的身體總是在戲弄你

  • It’s always saying that oh youre so hungry

    他總是告訴你說 噢你現在好餓喔

  • You want this cupcake

    你想吃這個杯子蛋糕

  • No you don’t need that cupcake

    不 你並不需要那個杯子蛋糕

  • You are in control of your own body

    你是可以控制你自己的身體

  • And if you want to lose ten pounds you can do it

    如果你想要減掉十磅 你就可以

  • You know how to lose weight

    你知道要怎麼減重的

  • No one wants to hear it but it’s essentially the same thing

    沒有人想聽到 但基本上這就是同一件事

  • You gotta change your diet and you gotta exercise

    你需要改變你的飲食 你需要運動

  • Those are the main two things

    這是兩件最主要的事

  • These are the little small changes I made to my life

    這些都是一些我替我的生活做的小改變

  • I’m not saying that I did theseBAMovernight"

    我並不是說我在一夕之間碰就做到這些了

  • I think I start developing each rule around

    我開始養成這些習慣大概花了

  • I don’t know five to six months apart

    我不知道 大概是分別是五到六個月

  • If you mess up one day it's ok

    如果你搞砸一天 那是沒有關係的

  • It’s okay to mess up

    搞砸是沒關係的

  • You know you are human you have needs and cravings

    你是人啊 是人都會有需求和渴望

  • But just don’t give up

    但你不要放棄

  • Every meal is another chance to you know fix your diet I suppose

    每一餐都是另一個機會讓你重新固定你的飲食 我想

  • If you have any diet tips down below

    如果你有任何飲食的小撇步 可以留言在下方

  • Feel free to let us know

    請不要拘束讓我們知道

  • and remember if you don’t agree with something I am saying

    然後記得 如果你不同意我說的某些話

  • I am saying to you guys that I am not a dietitian

    我再和你們說一次 我不是營養師

  • I am not a doctor not a physician

    我也不是醫生或內科醫師

  • I am just a normal girl who did these things to lose weight

    我只是一個平凡女孩 一個用了這些方法瘦下來的普通女生

  • If you have instagram

    如果你有instagram

  • My user name is IMJENNIM

    我的使用者名稱是 IMJENNIM

  • You can follow me if you’d like

    如果想要的話你可以追蹤我

  • So I’ll talk to you in my next video

    我會在下一個影片裡和你聊聊

  • and see you later Bye

    下次見 掰掰

Hi, I’m Jenn.

嗨 我是Jenn

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B1 中級 中文 美國腔 碳水化合物 飲食 健身 餐點 祕訣 體重

我如何減掉十磅 & 超實用飲食小撇步 (How I Lost 10 Pounds + Diet Tips)

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    田兒 發佈於 2014 年 07 月 02 日
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