I was ‘baby fat' teen for years but totally transformed in just WEEKS without jabs after shock moment changed everything
The Kerry lad, 19, had struggled with confidence and consistency in the
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Jack Diggins told how he had spent most of his life overweight
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The teen has now lost almost 60 pounds in just 16 weeks
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The fitness fanatic is sharing his routine and weight loss tips with others on social media
Jack had been going to the gym for over four years in an effort to improve his fitness and feel more confident.
But regardless of undertaking lengthy diets, playing sports and spending hours in the gym daily, he struggled with his weight throughout his teens.
Jack told the Irish Sun: "I was always overweight - my mam kept on telling me it's baby fat, but I kept on saying, you don't get baby fat at 15-years-old.
"I'd spend hours training, but with the nutrients I was just barely getting my protein, because that's all I cared about. The rest of it didn't matter.
"I was losing weight before but then I gained a ball of weight - it has kind of been a toxic cycle ever since of just gaining and losing weight."
Spending years caught in a cycle of losing weight, feeling hopeful and then regaining it all again, Jack said he was never able to find a routine that truly worked for him long-term.
WAKE-UP CALL
And he told how the moment that changed everything for him happened on
Jack said it was a shock and made him realise he was significantly overweight and needed to change his lifestyle for good.
Calling it a wake-up call, he decided he simply couldn't keep living the way he was living and had to take responsibility.
When he returned home, Jack started working with a personal coach who helped him design a daily plan to break the cycle once and for all.
'No shortcuts exist' I'm an Irish teen who lost almost 60 pounds in 16 weeks following a routine that works wonders
He said: "The moment I realised was when I was on holidays with my girlfriend and we were going on a little fancy dinner, and I tried to put on my jeans.
"I couldn't even tie my top button - these were a pair super oversized jeans and they were stuck to me.
"That was when I realised 'ok, I need to make a change here'."
Now 57 pounds down in 16 weeks, his new meal plan became incredibly structured, with every single portion measured to keep his calories consistent.
TRAINING & MEAL PLAN
Jack usually kickstarts his day with a healthy breakfast oats mixed with honey and protein powder.
Later meals include Greek yogurt with blueberries for a balance of protein and micronutrients along with dinners like jasmine rice, chicken and broccoli.
To support his diet, Jack now has an intense training schedule that begins with a 30 to 60 minute morning walk to get his metabolism going before he hits the gym.
After waking up, he also waits about two hours before eating his first meal which he says helps him control his hunger throughout the day.
And after years of following a range of
On top of his strength training, the fitness fanatic now does an additional 30 minutes of cardio daily, which he swears is essential for fat loss.
Every meal is timed carefully, and he eats multiple times throughout the day to keep energy steady and to avoid overeating later.
His evenings also end extremely early, as he goes to bed well before midnight to allow his body to recover from the physical demands of training.
But Jack has a word of warning about such a strict approach.
He said: "To lose that amount of weight in that time frame - I wouldn't recommend it for anybody.
"It really does take everything out of me, every moment of the day is dedicated to weight loss.
"It's a full time job - people could lose weight a bit slower than me and not put in as much effort as I am, they wouldn't have to sacrifice so much."
And Jack admits it doesn't come without its challenges.
DAILY BATTLE
One of the hardest parts of this entire process has been how much it has forced him to cut back on social interactions and miss out on events with friends.
Low energy levels were another challenge, and he often felt exhausted even during normal activities that used to feel easy - admitting he actually felt better when he was overweight.
Despite all of these obstacles, Jack has no regrets because the transformation gave him a huge sense of achievement and confidence.
The
He said: "Before losing the weight I was not confident in myself whatsoever - like I'd be walking with my head down all of the time.
"Now that I've lost the weight, I can genuinely say that I've never felt better about myself in my life.
"I now walk into a room now and be like, I know exactly what I've done to get where I am. I'm so proud about the progress I made, I will never be going back to what I was."
Although he recommends taking it slower than he has, Jack now shares his top weight loss tips to others on
Up first, Jack said to always prepare meals ahead of time - weigh everything you eat carefully and stick to a consistent meal plan.
He also advises keeping workouts simple with a push, pull, legs routine and making cardio a major priority if
HSE HEALTHY EATING ADVICE
THE HSE recommends that "if overweight, lifestyle changes including diet or physical activity are the first steps to manage weight".
Their three key healthy eating guidelines messages are:
Limit high-fat, sugar, salt foods/drinks from the top shelf
Eat more vegetable/fruit: five-seven servings
Know your serving sizes
And health bosses say "changes to physical activity in conjunction with dietary changes are the first steps to managing weight".
And they understand that it's totally normal if you find it hard to change your habits and routines.
But it can help to plan what changes you will make, keep a diary of your habits - for example your sleep, mood, eating habits and to set goals - make two or three small changes at a time.
Other key activities include getting better quality sleep and increasing exercise.
Sleep is important for your health and your weight. Not sleeping well impacts your metabolism and hunger levels.
You're more likely to eat higher energy foods and be less active when you sleep badly.
Tips for better quality sleep:
Routine - try to go to sleep and get up at the same time every day.
Daylight - getting daylight can help you sleep at night.
Smartphones, computers and TVs - do not look at screens for a few hours before going to bed.
Food and exercise at night - avoid eating large meals 1 to 2 hours before bedtime.
Physical activity - being physically active during the day may help you sleep better at night.
Caffeine - avoid caffeine in the evenings.
Drink less alcohol - taking a break from or cutting down on alcohol can help improve your sleep quality.
Physical activity can:
help you lose weight and stop you gaining weight - it works alongside a healthy diet
improve your fitness and strength
improve your mood
reduce anxiety and stress
lower your risk of heart disease, stroke, type 2 diabetes and some cancers
And Jack said he can't stress enough that mental preparation is just as important as training and that no shortcuts exist if you want real results.
Lastly, he said it's essential to have a good support system, as his mum played a huge role in helping him stay motivated and focused on the bigger picture.
And with his newfound confidence, Jack now plans to compete in a bodybuilding show and hopes to become an online fitness coach, using everything he's learned to help others succeed.
Jack added: "I know 16 weeks is going to pass. It's either I'm going to be 16 weeks in the future and I'm still going to be fat or I'm going to be 16 weeks in the future and I've made a huge transformation.
"My plan now after the show was to go into online coaching - I'll have that transformation to show, and I won't have to be focused on myself.
"I love helping people and if I can help anyone with improving their own confidence, that is a huge win for me."
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Jack now is too small for the jeans that once wouldn't fit him
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He plans to do a bodybuilding show and become an online coach
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