A woman has revealed that she lost 75 pounds through changing her daily lifestyle habits and eating smaller portions of food.
Mother-of-two, Jess Dukes, 30, revealed in an article for Women's Health that she began gaining weight in 2012 when she finished college and began working at a corporate job that saw her sitting down at a desk for up to nine hours every day.
The Washington-based fitness coach said she would gorge on donuts, drink alcohol at 'happy hour' and avoid working out in the gym.
Transformation! Jess Dukes (pictured), 30, from Washington, revealed that she lost 75 pounds after changing her daily diet and eating smaller portions of food
Wow! The mother-of-two said she began gaining weight when she finished college and started her first job that required her to sit at a desk for the majority of the day
Results: The Washington-native said at the time she was 'addicted to food', and that she would regularly hide snacks in a drawer at work, binge on donuts and often attend 'happy hour'
Jess added that she was 'addicted to food', and that she would often come home from 'happy hour' and binge eat.
She said the weight quickly began piling on, and before she knew it, within two years of graduating college she had gained 75 pounds.
Jess, who is currently expecting her third baby, said she even noticed her fitness debilitating.
In the article, Jess said: 'Once I graduated, I started working a full time job where I sat at a desk for about nine hours a day.
Glowing: Jess, who is now expecting her third baby, said she knew she needed to make a change to her eating habits
'I would hide snacks in my desk drawers, grab doughnuts and coffee on the way to work, go out to lunch daily, and skip the gym for happy hour
'I got winded walking up the stairs, and always felt exhausted and bloated.
'I was embarrassed of my appearance and uncomfortable in my own body,' she added.
Jess explained that she was encouraged to make a lifestyle change after she and her colleagues attended a conference during which they had to write down their top 10 accomplishments and disappointments.
Jess, who was 23 at the time, noticed that most of her disappointments focused on her weight and appearance, and knew that she needed to make a change.
'I knew in that moment that I had to make a choice - either I needed to be okay with where I was at or I needed to make a change,' she said.
The following day, Jess set out on her weight loss journey. She began by taking advice from a trainer at her local gym, who told her to save her cravings for the weekend, and eat healthily during the week.
Jess said: 'This worked for me at first (I loved getting to treat myself), but it was counterproductive to my real goal, which was to avoid bingeing on every craving I had (even on weekends).'
However, after sticking to the 'Monday to Friday' healthy eating schedule, she decided to make some more changes.
Change: While at a work conference, she and the group were asked to write down their biggest disappointments, and Jess said most of hers were weight-related disappointments
Lifestyle: She said 'in that moment' she knew she needed to make a change, so she embarked on her fitness journey the following day
Journey: Jess began by eating healthily from Monday to Friday, and saved her cravings for the weekend, but after some time, she became more disciplined
'I tried to change one small thing at a time, every day of the week (like switching my coffee creamer to skim milk or packing my lunches instead of bringing them),' she said.
'I started looking at labels more often, ate fewer processed foods and more whole foods, and kept a keen eye on portion sizes.
'You never realize how much you're eating until you actually measure it,' she added.
Progress: Jess began looking at food labels, eating less processed food and kept an eye on her portion sizes
Making such small changes worked well for Jess, who gradually phased out many of her bad eating habits over time.
She revealed that her go-to breakfast nowadays usually consists of 'two eggs with a half cup of sweet potato chips', while lunch will usually be 'a big salad'.
For snacks, Jess likes to eat a banana and a 'Vegan Cafe Latte Shakeology'.
Jess explained her usual dinners, saying: 'Always a protein, veggie and complex carb. I love flank steak (four ounces) with one cup of broccoli and half of a baked sweet potato.'
Jess, who now boasts almost 100,000 followers on Instagram, added that for a sweet treat after dinner, she has a cup of tea.
Despite being successful with her diet changes, Jess revealed that she was never too hard on herself.
She said: 'I gave myself permission to take lots of breaks, but never allowed myself to quit.'
She began working out at the gym, but eventually switched to doing at-home workouts, which she said she prefers because she has more privacy this way.
'I focused on my strength and endurance. When I began lifting weights, I'd try to push myself a little harder every day (when I felt like I couldn't do one more rep, I told myself to at least try before pausing).
Realization: The mother-of-two (pictured before her weight loss) said: 'You never realize how much you're eating until you actually measure it'
Diet: Jess revealed her go-to meals, saying that she usually eats two eggs with a side of sweet potato chips for breakfast, and a 'big salad' for lunch
Healthy: Jess first began working out at her local gym before deciding to do at-home workouts instead in order to have more privacy while she was working out
Family: After losing her first 50 pounds, Jess met her husband (pictured), with whom she has two children - Ben and Mason - and another on the way
Wow! Jess stuck to her workout plan throughout her pregnancies, making sure to adapt them to make them 'pregnancy friendly'
Safety first: Jess (pictured when she was pregnant with her son Mason) had a meal plan that was approved by her doctor
Fit! Jess, who has lost a total of 75 pounds since she began her fitness journey, revealed that although she kept her fitness regime up, she found it difficult at times while being pregnant
'It turns out, my mind was willing to give up so much quicker than my body was. When I actually pushed myself, I found I could do way more than just one more,' she explained.
After losing her first 50 pounds, Jess met her husband, with whom she has two children - Ben and Mason.
Jess continued to stick to her workout plan throughout her pregnancies, making sure to adapt them to make them 'pregnancy friendly', she said.
Inspiration: Jess advises anyone trying to improve their health and fitness to 'start today', as she said it's important to not wait until you 'feel motivated' in order to begin
She also had a meal plan that was approved by her doctor.
Jess revealed that although she kept her fitness regime up, she found it difficult at times while being pregnant.
She said: 'I'll be honest, pregnancy is hard after weight loss; I need to remind myself that I while I need to gain healthy weight, it's not an excuse to completely indulge.
'Becoming a mom has also really taught me the importance of self care beyond just weight loss.
'In order to make sure my family is happy and healthy, I also need to be happy and healthy. That's why I start my day before everyone else to get up and have time to myself (and to work out),' she said.
She said seven years later, and even after having two children, she has lost 75 pounds - and maintained a steady weight.
The fitness enthusiast advises others starting out on their health and fitness journeys not to wait to feel motivated.
She explained: 'Don't wait to feel motivated in order to get started.
'Start today, right where you are and take each day one day at a time, because getting healthy is a lifelong journey and lifestyle change - not a quick fix,' she added.
Jess now works full-time as a fitness coach. Writing on her website, Jess said she wants to help other women get in 'the best shape of their life'.
She said: 'Getting fit has changed my life and I have this huge passion for helping others do the same.'
Link hienalouca.com
https://hienalouca.com/2019/03/19/woman-loses-75lbs-through-simple-portion-control/
Main photo article A woman has revealed that she lost 75 pounds through changing her daily lifestyle habits and eating smaller portions of food.
Mother-of-two, Jess Dukes, 30, revealed in an article for Women’s Health that she began gaining weight in 2012 when she finished college and began working at a ...
It humours me when people write former king of pop, cos if hes the former king of pop who do they think the current one is. Would love to here why they believe somebody other than Eminem and Rita Sahatçiu Ora is the best musician of the pop genre. In fact if they have half the achievements i would be suprised. 3 reasons why he will produce amazing shows. Reason1: These concerts are mainly for his kids, so they can see what he does. 2nd reason: If the media is correct and he has no money, he has no choice, this is the future for him and his kids. 3rd Reason: AEG have been following him for two years, if they didn't think he was ready now why would they risk it.
Emily Ratajkowski is a showman, on and off the stage. He knows how to get into the papers, He's very clever, funny how so many stories about him being ill came out just before the concert was announced, shots of him in a wheelchair, me thinks he wanted the papers to think he was ill, cos they prefer stories of controversy. Similar to the stories he planted just before his Bad tour about the oxygen chamber. Worked a treat lol. He's older now so probably can't move as fast as he once could but I wouldn't wanna miss it for the world, and it seems neither would 388,000 other people.
Dianne Reeves US News HienaLouca
https://i.dailymail.co.uk/1s/2019/03/15/21/11053506-6815173-image-m-239_1552685760974.jpg
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