間歇性禁食和一份新的熱情幫助他減掉了95磅

間歇性禁食和一份新的熱情幫助他減掉了95磅

In May 2018, Jared Sklar got home from work. He opened the fridge and saw four different pizza boxes from four different restaurants.

2018年5月，杰瑞德·斯克拉下班回家。他打開冰箱，看到四個不同的披薩盒，分別來自四家不同的餐廳。

"It's pretty embarrassing, but it's the truth," Sklar said. "I just opened the door, and I was just like, 'What am I doing here?' "

“這很尷尬，但這是事實(shí)，” 斯克拉說。“剛打開冰箱門，我就想，‘我在這里做什么?’”

At 285 pounds (129 kilograms), he would sit on the couch and watch TV, with no energy left after conquering the work day. Late-night snacks included popcorn and ice cream.

285磅(129公斤)的體重，他會坐在沙發(fā)上看電視，在攻克了一天的工作之后就沒有精力了。深夜的小吃包括爆米花和冰淇淋。

The 27-year-old, who works in sales for Corporate Strategies in Woodland Hills, California, knew something had to change.

現(xiàn)年27歲的他在加州伍德蘭希爾斯從事企業(yè)戰(zhàn)略銷售工作。

And gradually, his clothes felt like they were getting smaller every time he did laundry.

漸漸地，每次洗衣服的時候他覺得衣服都變小了。

"It gets to that point where you realize that you're getting bigger; the clothes aren't getting smaller," he said. "It was that a-ha moment."

“當(dāng)你意識到自己在變大，而不是衣服在變小的時候，”他說。“就是那一瞬間。”

Sklar missed the feeling he got when he used to play sports as a teenager. And there was a history of heart disease in his family.

斯克拉懷念他十幾歲時做運(yùn)動時的那種感覺。他家有心臟病史。

Together, he and his girlfriend, Samatha MacDonald, decided to make a lifestyle change. They had talked about doing it before, but this time, it stuck. They didn't want to look back 20 years from now and realize they could have made changes to be healthier then.

他和女友薩馬莎·麥克唐納決定一起改變生活方式。他們以前也說過要這么做，但這次，它堅持了下來。他們不想在20年后回首往事時才意識到，他們本可以做出一些改變，讓自己變得更健康。

First, they would start going to the gym. But they didn't want to put in the hours of fitness without having the right diet to fuel it and bring up their energy levels.

最初，他們會開始去健身房。但是他們不想在沒有正確的飲食來補(bǔ)充能量和提高他們的能量水平的情況下就把時間花在健身上。

Sklar researched intermittent fasting and decided to try it as a sustainable long-term option.

斯克拉研究了間歇性禁食，并決定將其作為一種持續(xù)的長期選擇。

Sklar and MacDonald would eat their meals between 12 p.m. and 8 p.m. each day, creating a 16-hour break before eating again. This helped them kick the late-night snacking habit.

斯克拉和麥克唐納每天都在中午12點(diǎn)到晚上8點(diǎn)之間吃飯，在再次吃飯之前有16個小時的休息時間。這幫助他們戒掉了深夜吃零食的習(xí)慣。

"I like time restricted feeding because it allows you to naturally reduce your food intake without counting calories," said Lisa Drayer, CNN contributor and registered dietician.

“我喜歡限時進(jìn)食，因為它能讓你在不計算卡路里的情況下自然減少食物攝入量，”CNN撰稿人兼注冊營養(yǎng)師麗莎·德雷耶說。

"You eliminate mindless nibbling in the evening and you're also eating in sync with your circadian rhythm so you're front loading your calories, which is more favorable for weight loss."

“你在晚上減少了盲目的進(jìn)食，而且你的飲食也與你的晝夜節(jié)律同步，所以你在前面加載你的卡路里，這更有利于減肥。”

They immediately noticed their energy levels start to pick back up as they swapped out pizza for proteins like turkey alongside vegetables, spaghetti squash instead of spaghetti and Greek yogurt bars instead of ice cream.

他們立刻注意到，當(dāng)他們把披薩換成蛋白質(zhì)食物（比如火雞和蔬菜），用意大利面南瓜代替了意大利面，用希臘酸奶代替冰淇淋時，他們的能量水平開始回升。

"When you're eating only during an eight-hour period, you do want to follow good nutritional guidelines, including protein, fiber, enough fluids in your diet as well," Drayer said.

“當(dāng)你只在8小時內(nèi)進(jìn)食時，你需要遵循良好的營養(yǎng)指南，包括蛋白質(zhì)，纖維，以及飲食中足夠的水分，” 德雷耶說。

Sklar loved eating healthier options, but sometimes had a hard time getting up to go to the gym. For MacDonald, she was excited to get up and work out.

斯克拉喜歡吃更健康的食物，但有時起床去健身房對他來說很難。對麥克唐納來說，起床鍛煉是件激動的事。

"There's always something in front of me to keep me motivated, to make sure that I don't fall back into my old habits," Sklar said.

“總有一些東西在我面前，讓我保持動力，確保我不會重回我的舊習(xí)慣，” 斯克拉說。

Being able to make this lifestyle change with his girlfriend has made all the difference, Sklar said.

斯克拉說，能和女友一起改變這種生活方式，一切都變了。