间歇性禁食和一份新的热情帮助他减掉了95磅

间歇性禁食和一份新的热情帮助他减掉了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。他打开冰箱，看到四个不同的披萨盒，分别来自四家不同的餐厅。

"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?' "

“这很尴尬，但这是事实，” 斯克拉说。“刚打开冰箱门，我就想，‘我在这里做什么?’”

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)的体重，他会坐在沙发上看电视，在攻克了一天的工作之后就没有精力了。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.

现年27岁的他在加州伍德兰希尔斯从事企业战略销售工作。

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

渐渐地，每次洗衣服的时候他觉得衣服都变小了。

"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."

“当你意识到自己在变大，而不是衣服在变小的时候，”他说。“就是那一瞬间。”

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.

斯克拉怀念他十几岁时做运动时的那种感觉。他家有心脏病史。

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.

他和女友萨马莎·麦克唐纳决定一起改变生活方式。他们以前也说过要这么做，但这次，它坚持了下来。他们不想在20年后回首往事时才意识到，他们本可以做出一些改变，让自己变得更健康。

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，他们会开始去健身房。但是他们不想在没有正确的饮食来补充能量和提高他们的能量水平的情况下就把时间花在健身上。

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

斯克拉研究了间歇性禁食，并决定将其作为一种持续的长期选择。

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.

斯克拉和麦克唐纳每天都在中午12点到晚上8点之间吃饭，在再次吃饭之前有16个小时的休息时间。这帮助他们戒掉了深夜吃零食的习惯。

"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.

“我喜欢限时进食，因为它能让你在不计算卡路里的情况下自然减少食物摄入量，”CNN撰稿人兼注册营养师丽莎·德雷耶说。

"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."

“你在晚上减少了盲目的进食，而且你的饮食也与你的昼夜节律同步，所以你在前面加载你的卡路里，这更有利于减肥。”

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.

他们立刻注意到，当他们把披萨换成蛋白质食物（比如火鸡和蔬菜），用意大利面南瓜代替了意大利面，用希腊酸奶代替冰淇淋时，他们的能量水平开始回升。

"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.

“当你只在8小时内进食时，你需要遵循良好的营养指南，包括蛋白质，纤维，以及饮食中足够的水分，” 德雷耶说。

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.

斯克拉喜欢吃更健康的食物，但有时起床去健身房对他来说很难。对麦克唐纳来说，起床锻炼是件激动的事。

"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.

“总有一些东西在我面前，让我保持动力，确保我不会重回我的旧习惯，” 斯克拉说。

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

斯克拉说，能和女友一起改变这种生活方式，一切都变了。