A banker from Rheinhessen, a well-known wine region in central Germany, wakes up one morning in November and decides to lose weight. And he actually follows through -— 53 kg (117 lbs) in just 10 months. No joke. How did he do it? Get to know his ambitious plan, the beginnings, the difficulties, the aids and the successes.
十一月的一個早晨，來自德國中部著名葡萄酒產區萊茵黑森的一位銀行家一覺醒來，決定減肥。事實上，他在短短 10 個月內就減重了 53 公斤（117 磅）。不是開玩笑。他是怎麼做到的？了解他雄心勃勃的計劃、開始、困難、幫助和成功。

On November 25, 2022, Kay von Dreger, 54, woke up and officially declared war on his excess weight. He decided to lose weight because the physical strain was getting to be too much. At that time, he weighed 151 kg (332 lbs), and his BMI was over 40—extremely obese. He also had high blood pressure, which was already being treated with medication. Kay had always been a big guy, but the amount of excess weight had accumulated gradually over the years, mainly due to snacking, stress eating, lack of exercise, and long working hours.
2022 年 11 月 25 日，54 歲的凱‧馮‧德雷格 (Kay von Dreger) 一覺醒來，正式向自己的超重宣戰。由於身體壓力太大，他決定減肥。當時，他的體重為151公斤（332磅），BMI超過40——極度肥胖。他還患有高血壓，目前正在接受藥物治療。凱一直是個大塊頭，但多年來體重逐漸累積，主要是因為吃零食、壓力飲食、缺乏運動和長時間工作造成的。

Kay knew it wouldn’t be easy. He didn’t believe in miracle diets; he was familiar with the yo-yo effect. He even briefly considered surgery until his wife encouraged him to give it a try on his own. But just giving it a try is not Kay’s style — he is an analyst and realist through and through. He describes himself as a nerd who is very interested in data and also challenges it.
凱知道這並不容易。他不相信飲食療法有什麼神奇功效。他熟悉溜溜球效應。他甚至一度考慮過手術，直到他的妻子鼓勵他自己嘗試。但僅僅嘗試並不是凱的風格——他是一個徹頭徹尾的分析師和現實主義者。他形容自己是一個對數據非常感興趣並且也挑戰數據的書呆子。

So Kay went right into the thick of things on November 25. First, he created a severe calorie deficit by restricting his daily calorie intake. In practice, this meant no carbohydrates, lots of vegetables, lean protein, i.e. only poultry, and an absolute ban on snacking—and all this so close to Christmas! When asked how he managed to get through the holidays with this low-calorie meal plan, he said that a lot of it is a matter of the mind: “You have to really want it. Sure, I could have been tempted by the smell of freshly-baked Stollen. It was already like a kind of gluttony that you first have to get away from. Comparable to smoking.”
因此，Kay 在 11 月 25 日開始著手解決這一問題。實際上，這意味著不吃碳水化合物，吃大量蔬菜，吃瘦蛋白，即只吃家禽，並且絕對禁止吃零食——而這一切都在聖誕節臨近時發生！當被問及他如何透過這種低熱量飲食計劃度過假期時，他說這很大程度上取決於心態：「你必須真的想要它。當然，我可能會被新鮮出爐的史多倫蛋糕的味道所吸引。這已經像是一種你必須先擺脫的暴食。與吸煙相當。

With a clear goal in mind, Kay proved to have an iron will. By the end of December, he had lost the first 15 kilos (33 lbs) — mostly water, as he could tell from his body composition readings on his Withings smart scale. This was also how he explained the rapidity of the weight loss. It was a fantastic first success that also caught the attention of those around him. In particular, acquaintances he hadn’t seen for a while were the first to notice that his face looked thinner.
心中有明確的目標，凱展現了鋼鐵般的意志。到 12 月底，他減掉了最初的 15 公斤（33 磅）——主要是水分，這一點可以從Withings 智慧體重計上的身體組成讀數看出。他也是這樣解釋減肥速度之快的。這是一次巨大的首次成功，也引起了周遭人的注意。尤其是許久未見的熟人，最先發現他的臉瘦了。

To make further progress, Kay introduced more exercise into his daily routine from the end of December. Here, too, he didn’t do it halfway: He set himself a daily goal of 10,000 steps right away. He tried to walk these mainly during the course of the day. If he didn’t manage to make his rounds during his lunch break, he’d do it in the evening. This worked well at first, but the motivation decreased over time, because that many steps took about 1.5 hours to complete. Logging that time in the evening was tough, and he missed the time with his family. So he looked for a more efficient solution.
為了取得進一步的進步，Kay 從 12 月底開始在日常生活中引入了更多的運動。在這裡，他也沒有半途而廢：他立即為自己設定了每天 10,000 步的目標。他嘗試主要在白天步行。如果午休時間他沒能去巡視，他就會在晚上去巡視。一開始這很有效，但隨著時間的推移，動力逐漸減弱，因為許多步驟需要大約 1.5 小時才能完成。記錄晚上的時間很困難，他懷念與家人相處的時光。因此他尋找更有效的解決方案。

He was able to live out his motto “Measure, weigh, assess” in detail with the Withings app—the visual representation of his development and the detailed measurement data showed him exactly where he was. This made it easier for him to plan further steps and to target his efforts effectively.
他能夠透過 Withings 應用程式詳細實踐他的座右銘「測量、稱重、評估」——他的發育情況的可視化表示和詳細的測量數據向他準確顯示了自己的位置。這使他更容易計劃進一步的步驟並有效地確定他的努力目標。

 

 

Thanks to daily use of his smart scale, he noticed that in addition to losing water and fat mass, he was losing muscle mass as well.
由於每天使用智慧體重秤，他注意到除了失去水分和脂肪量外，他還失去了肌肉量。

So, in the summer of 2023, he put his step goal on pause and went to the gym twice a week for 20-minute treadmill sprints and lots of strength training. Kay’s gym had machines that adjusted to his weight and goals, which helped him be his own trainer.
因此，2023 年夏天，他暫停了步數目標，每週兩次去健身房進行 20 分鐘的跑步機衝刺和大量的力量訓練。凱的健身房配備了根據他的體重和目標進行調整的機器，這幫助他成為自己的教練。

 

He then relaxed his calorie restriction a bit which slowed his weight loss down. It was also clear to him that he couldn’t follow an extremely strict regimen forever. It was a successful starting shot that got the kilos rolling, and now it was a matter of readjusting so that his goal remained realistic and sustainable.
然後他稍微放鬆了卡路里限制，這減緩了他的體重減輕速度。他也很清楚，他不能永遠遵循極其嚴格的飲食習慣。這是一次成功的開局，讓體重不斷增加，現在的問題是重新調整，使他的目標保持現實和可持續。

An important milestone for Kay was to get below 100 kg (220lbs), which he reached in June 2023. According to his own statement, this was “a special event that touched my soul.” To his great delight, he went down 8 shirt sizes, and he no longer had to buy his clothes in specialty shops that sold only big and tall sizes. The other day, he was sorting out some clothes and had a jacket in hand that he and his wife now easily fit into together. “Those are the kind of moments that make me proud of myself and motivate me to keep going.”
Kay 的一個重要里程碑是體重低於 100 公斤（220 磅），他於 2023 年 6 月達到了這一目標。令他非常高興的是，他的襯衫尺寸減少了 8 種，他不再需要在只賣大尺碼和高尺寸的專賣店購買衣服。有一天，他正在整理一些衣服，手裡拿著一件夾克，現在他和妻子很容易就能穿上它。 “這些時刻讓我為自己感到自豪，並激勵我繼續前進。”

Looking back, Kay credits two factors for his weight loss: completely cutting out carbohydrates (except for sushi on occasion) and measuring his weight daily with his Withings smart scale, which also analyzed body composition.
回顧過去，Kay 將自己的體重減輕歸功於兩個因素：完全不吃碳水化合物（有時壽司除外），以及每天使用 Withings 智慧體重計測量體重，該體重計還可以分析身體組成。

 

 

Kay told us he didn’t buy a scale when he started this journey… in fact he owned a Withings smart scale for many years, and it was used by the whole family. But for the year that showed him great progress, his scale did play a starring role in Kay’s everyday life.
Kay 告訴我們，當他開始這段旅程時，他並沒有購買體重計……事實上，他擁有 Withings 智慧體重計很多年了，全家人都在使用它。但在他取得巨大進步的那一年，他的體重計確實在凱的日常生活中發揮了重要作用。

When asked how he feels and what has changed in his life, Kay reflects:
當被問及他的感受以及他的生活發生了什麼變化時，凱反思道：
“When I weighed 150 kg, I couldn’t walk 9 km. Now I hop like a young deer, I’m much more agile and my blood values are in the positive range. Soon I’ll have an appointment with a cardiologist, and I’m really looking forward to it.”
「當我體重150公斤時，我連9公里都走不了。現在我像小鹿一樣跳躍，敏捷多了，血液值也在正值範圍內。很快我就會約見心臟科醫生，我真的很期待。

What’s next for Kay? Currently, the scale shows 98 kg and he says he’s on a weight plateau, which annoys him a bit, he’d like to reach his goal a bit faster. He has lost a lot of weight on his face and all over his body, but the fat is holding on in the abdominal area. “I want to get to 80 kg and only when I can keep the weight off for two years, would I call it a success.”
凱接下來要做什麼？目前，體重計顯示98公斤，他說自己正處於體重平台期，這讓他有點惱火，他想更快地達到目標。他的臉部和全身的體重都減輕了很多，但腹部的脂肪卻依然存在。 “我想減到80公斤，只有兩年能保持體重，我才算成功。”

At the same time, Kay also knows that once he reaches his goal, he can’t just stop and go back to old habits, because then the dreaded yo-yo effect can happen. It’s a change for good. However, Kay is positive about this. He is approaching 55 and wants to stay healthy and fit for his family for a very long time. To do this, he is happy to forgo overindulgence in empty calories. Which doesn’t mean he doesn’t indulge at all: “I love pistachio ice cream, and I haven’t given it up in the summer.”
同時，凱也知道，一旦他達到了目標，他就不能停下來，回到舊習慣，因為這樣就會發生可怕的溜溜球效應。這是永遠的改變。不過，凱對此持正面態度。他已年近 55 歲，希望家人能長期保持健康。為了做到這一點，他很高興放棄過度攝取空卡路里。這並不意味著他完全不沉迷：“我喜歡開心果冰淇淋，夏天我還沒有放棄它。”

And that’s a good thing: In life, realistic goals, ambition and effort are just as much a part of life as celebrating and enjoying it. It’s all in the balance!
這是一件好事：在生活中，現實的目標、抱負和努力與慶祝和享受生活一樣是生活的一部分。一切都在平衡之中！

We thank Kay for his story and wish him continued success on his health journey.
我們感謝凱講述的故事，並祝福他在健康之旅中繼續取得成功。