节目资讯
刊物:空中英语教室
日期:2012-08-27
难易度:High
关键字:carbohydrate, refine, on the contrary, cardio [cardiovascular], ab
[abdominal muscle]
Welcome back, everybody.
Now you don't want to be on a diet for two or three weeks and then discover that
you were doing it wrong.
Dieting is hard work, and you need to know the time and effort you put into it
will produce the results you want.
Studio Classroom's HEALTH feature this month gives us some cold, hard facts so
you can diet right.
Now let's finish up myth number 2 on line 11.
(Music).
Diet Myths.
And if you know you're going to be eating a big meal later,
don't starve yourself in order to "save your calories." You'll just eat more
during the meal because you're so hungry!
Instead, eat smaller meals a couple days before and after, and exercise more.
3. You can control where your body loses weight.
Bad news - if you want a flatter stomach, just exercising your abs won't work.
You can't target where you lose weight.
Cardio exercises will help burn fat, while weight training helps build muscles.
Your "trouble areas" might not be the first to slim down, but keep exercising!
(Music).
OK. So we're talking about good and bad carbohydrates, these myths about
dieting.
First, you do need to have carbs in your diet, just pick the good ones.
Our second one we've started into is about skipping meals.
You may think: Oh, if I don't eat as much, I should just skip one meal.
Usually we skip breakfast because maybe we're not very hungry in the morning.
But that's not good because we'll eat more calories in the day.
That's right.
Now Kaylah, most people might think: Well, when I eat more, I gain weight.
So then I guess if I eat less, then I'll lose weight. Right?
But we find out that's wrong.
Because if you skip a meal, particularly breakfast, you'll be eating more
calories,
which are the units that we use to measure the amount of energy you get from
food.
That's right.
And if you know you're going to be eating a big meal later, don't starve
yourself in order to save your calories.
Now I know that this happens a lot when you think: Oh, I have a special event
coming up.
Or maybe you're going to a wedding and you're going to eat a lot of food at the
wedding or Thanksgiving or Chinese New Year,
you would think: I'll skip a meal and save those calories, save those points in
my... in my diet for what I want.
But that's not wise.
Right, exactly.
Many people think: Well, I really want to eat something with a lot of calories.
Maybe cake has a lot of calories or some meat and casseroles have a lot of
calories.
So you decide "I won't eat anything now." But you still need to eat.
If you... if you skip a meal in order to eat those meals later, you'll just eat
more during that large meal because you're so hungry.
That's right.
You know, if you skip a meal... for some reason you don't get to eat lunch,
you're too busy,
you don't have enough money, so you skip lunch.
By dinner, you are so incredibly hungry, you eat everything you can find.
And you clean your plate before you realize how much you have eaten.
Now that's what you will do.
If you have the special event coming up, you are like: I want to save my
calories to eat as many dumplings as I can eat,
well, you're going to eat more than you should because you feel so hungry
already.
OK, Kaylah, but if we're supposed to eat before a big meal and during the big
meal, won't we just be eating more anyway?
Well, what should we do?
Well, Ryan, instead of skipping a meal, there's another option.
Eat smaller meals a couple of days before and after, and exercise more!
OK. So here if you want to have a big meal and you know you're going to,
you can plan ahead and just make your regular meals a little bit smaller.
That way you will end up eating less.
And it also says here you should exercise more, do more activities.
That's right.
If you exercise more, you'll burn off those calories that you don't want.
And you can still enjoy the meal that you're eating.
Also, just remember to have self-control.
Control what you're eating.
That's true. OK.
So we see how to prepare, how to not eat too many calories.
What else can you do?
Well, number 3 is you can control where your body loses weight.
Oh. Well, this is a myth.
Now we... most people think that you can choose where your body is able to lose
the certain weight that you want to lose.
Maybe I want to lose weight in my thighs.
Or maybe you want to have a very flat stomach.
Well, bad news - if you want a flatter stomach, don't just exercise your abs.
That won't work.
OK. Well, I sometimes think like this.
I think: Well, I want my arms to look better, so I'll just do pushups and not do
anything else.
But that won't work.
And we see here, if you want a flat stomach, you can also just exercise your
abs.
That's not true.
Your abs. "Abs" is a shortened form of the word abdominals.
Now your abdominals refer to the muscles that are in your stomach.
So you think: Oh. I'll just keep exercising these muscles, and I'll get rid of
all this extra fat.
Bad news, you can't target where you lose weight.
Oh, that's so sad.
Well, what can you do instead?
Well, you can use cardio exercises, and those will help you burn fat.
That's right.
Cardio exercise will help you burn fat.
"Cardio" refers to your heart, exercises having to do with your heart.
So that will get your heart rate up, and usually you're sweating and possibly
out of breath.
These exercises will brun fat while weight training or working your muscles
helps build muscle.
OK. So your trouble areas, or the areas you want to target or choose to work on,
might not be the first to slim down.
But if you keep exercising, eventually they will.
That's right.
And your trouble areas are what you think are probably the worst.
But keep exercising and stay with us tomorrow to learn more myths about dieting
and how you can diet better.
No, no, no.
I am going on a diet.
Again?
Yes. And this time I have plenty of helpful diet tricks.
Some tricks are not so helpful.
They can make dieting even harder.
Harder?
That's right.
Many diet tricks are actually diet myths.
Oh, no.
So get the facts, or your diet may fail.
Fail? Again?
Mmhm.
OK. I'll read you the diet tricks and you tell me what you think.
Number 1. Carbs are bad for you.
Hmm. Carbohydrates are actually an important source of energy.
But there are good carbs and bad carbs.
Which are the good carbs?
Well, the good carbs include whole wheat bread and brown rice.
They're rich in fiber and really good for you.
Oh.
So that diet trick is a myth.
Mmhm.
OK. What's the next diet trick?
Number 2, um, skip meals.
That will help you lose even more weight.
Ah huh.
On the contrary, if you starve yourself to save your calories, you'll eat more
later.
You'll be so hungry.
So what should I do?
Instead, eat smaller meals and exercise more.
So that diet trick is a myth too.
The next tip tells me how to lose weight in my tummy area.
Uh, sorry, but you can't control where you lose weight.
Oh, no. That's another diet trick.
Yeah. You can't target you trouble areas.
This diet is getting harder and harder.
Hi, everyone. I'm Michelle.
(Chinese).
And I guess it's time for us to say goodbye.
And I'll see you next time.
Bye-bye.
Friends, following diet "tricks" or fads that you read about in magazines or on
the Internet,
not only could make losing weight more difficult than it needs to be, it could
be dangerous to your health.
So be careful.
Seek advice from people you trust.
Eat well, and don't stop exercising.
OK. Tomorrow we'll pick up the lesson with three more diet myths and the truth
behind them.
I look forward to seeing you then.
Take care.