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 you’re 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

They’re 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

You’ll 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 you’ll realize that most time when you’re 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 you’re 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 you’re 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 these “BAM” overnight"

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