Name: 我是如何減掉15磅的｜10個簡單的飲食技巧 (How I Lost 15 Pounds | 10 Easy Diet Tips)
Uploaded: 2021-01-14T07:07:35.000Z
Duration: 13 min 25 s

00:00:05,013 --> 00:00:05,918
嗨大家好!

情態副詞

It's your girl Jenn and
today I am finally filming

我有點拖延拍這部影片，因為我知道涉及到有關飲食的議題

I kinda put this video off
because I know diet and nutrition

can be a very controversial topic online.

前情提要，我並不是什麼營養學家

First off, I'm not a dietician,
I'm not a nutritionist,

that I'm about to share
with you and I lost weight.

我不能保證我的小撇步對你來說也很有用

I can't guarantee that
it's gonna work for you

畢竟每個人的身體都是獨一無二的

我所知道的是我靠著這些小撇步瘦了下來

All I know is that these tips
have helped me lose weight

也因為這樣，這是我唯一能聲稱的

let me just give you
some stats about my bod.

去年2016年是我人生中最胖的時候

Last year in 2016, I was
the heaviest I ever was,

你們可以在框框中看到，那時候我120磅(約54公斤)

I was 120 pounds and for my
frame, that really showed.

現在2017年，目前我100磅到105磅(約45到47公斤)

And now today in 2017, I
am a 100 to a 105 pounds.

所以千萬別指望能夠一覺醒來就瘦這麼多

so please do not expect
this to happen overnight.

我唯一能給你的建議就是，瘦身，從今天開始

The only advice I can give
you is to start today.

或從你的下一餐開始，且絕不要放棄

Start on your next meal
and don't look back.

好，我要開始列出我瘦身的10個小撇步

00:01:09,770 --> 00:01:11,558
很多都是常識

我的第一個建議就是，吃健康的食物

but sometimes you just
need a little refresher.

那更不可能說在你接下來人生的每一餐

for every single meal for
the rest of your life.

就盡情的開始一段食物探索之旅

去找出那些你真的超熱愛的健康食物

所以，經過了好幾年，我已經知道

just freakin' love
eating and create a list.

我愛花椰菜，綠豆，蘑菇，豆腐

我可以吃很多很多而且絕不吃膩

that I love broccoli, green
beans, mushrooms, tofu,

所以千萬不要強迫自己吃充滿蔬菜的沙拉

I can eat so much of that
and never get sick of it.

Don't force yourself to
eat that dry kale salad

我不會去吃我不喜歡的食物，就算它很健康

例如說，我就是不喜歡小黃瓜啊，我討厭番茄啊

For example, I don't like
cucumbers, I don't like tomatoes,

我會避開它們然後吃其他也很健康的食物

I just avoid them and
eat other healthy foods

所以說，就踏出去去找你愛吃的，然後將他們列成表，並堅持下去

so go out there, create
a list, and stick to it.

我知道吃東西分心是件很自然的事

it is to have no distractions
while you're eating.

我們都會一邊吃著熱騰騰的食物一邊搭配電視或電腦

I know it's like second
nature at this point

to get your hot pile of food,
turn on the TV or laptop

大腦意識到飽足感需要花費大約20分鐘

Your brain takes around 20
minutes to realize that it's full

就會錯過大腦通知你已經飽了的那個訊息

and when you're not paying
attention to your body,

而且我有發現到，我只要一邊看電視或電腦

然後一邊吃東西時，我會變得吃更多且吃更快

And I've noticed that
whenever I watch something

而且很多時候，我明明已經吃完了

and I'm eating, I tend to
eat even more and even faster

但我看的那個節目還沒播完，所以我又去盛第二次

and a lot of the times,
I'm finished with my food

為了可以繼續坐在那享受我快樂的電視時間

but the show's still going so I'll go back

and get seconds just so I can
like, let the good times roll.

你身體傳送出你已經飽了的訊息

But if you wanna lose
weight, it's easier to know

what your body is saying to
you when everything is off.

I always try and stop
eating right when I get

to the sweet spot and
that is the spot where

I'm not hungry anymore but
I'm not like, completely full.

日文中好像有個字可以用來形容這樣的狀態

但我不知道怎麼說，總之那就是一個我知道我該停止吃了的點

and I feel like the
Japanese have a word for it

but I don't know, that's
where I try and stop eating

相信我，到達八分飽真的很難控制

and that's really helped
me maintain my figure

因為吃東西這件事真的太誘惑人了

我以前很喜歡吃到我的腸胃對我大叫

藉由不放縱自己吃，不讓自己過度吸收熱量

現在的我已經能輕鬆維持我的體重

接下來的撇步是我在大學時就開始實行的

because I'm not
overindulging and overeating.

This next tip is something
that I've using since college

and it's to have smaller plates and bowls.

你會發現我們家有兩種尺寸的餐盤

那些小尺寸的被我們暱稱為，給嬰兒用的餐盤

但也是因為，人之常情嘛，當我用大一點的盤子時

會想要把食物裝到沒有空位為止

所以若我用小一點的盤子吃飯的話

雖然我一樣可以把盤子盛得滿滿的

so with the smaller
plate, I can still cram

但那些份量對我來說是剛剛好的

喝水在瘦身中算是很常見的重點

Tip number four is to get a water bottle.

若你含水量夠的話，你就不會那麼飢餓

of the most common diet
tips but it's so true.

像我就很喜歡隨身帶著我的水壺

When you are hydrated,
you're not really that hungry

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我是如何減掉15磅的｜10個簡單的飲食技巧 (How I Lost 15 Pounds | 10 Easy Diet Tips)

stick

basically

positive

completely