How one can shed pounds naturally: train, intermittent fasting, eating regimen tweaks assist instructor shed 14kg in 11 months
- Almost four years after Charmaine Rangel first tried horse riding in 2019 and became enamored, she eagerly anticipated starting lessons at a Hong Kong equestrian center. However, her excitement was dampened when she discovered the weight limit for riders: 70kg (154lb).
“That was the turning point,” recalls Rangel, 45, who weighed 73kg in January 2023.
This prompted the former banker, now a kindergarten teacher, to embark on a fitness journey that resulted in shedding 14kg – reaching 59 kilograms – and experiencing a significant 14.7 percent reduction in body fat, dropping from 35.9 percent to 21.2 percent by the year’s end.
Standing at 1.73m (5 feet 8 inches), Rangel has been a resident of Hong Kong for the past decade. Like many women approaching menopause, her weight had gradually increased over time.
She had developed unhealthy eating habits, indulging in chips, Nutella, and ice cream while binge-watching Netflix with her husband. Seeing fat on her abdomen and thighs in the mirror made her dislike her appearance and lowered her self-esteem.
She also had concerns about her 14-year-old son, Mikhail, who she noticed was developing unhealthy eating habits by observing her.
Furthermore, she worried about the hereditary risk of cancer, mainly due to her mother’s death from endometrial cancer at 64 years old in 2017.
Rangel’s weight loss journey wasn’t a first-time endeavor. At her heaviest in 2014, she weighed 80kg and dropped 15kg over six months by skipping meals, reducing carbohydrates, and engaging in mountain climbing.
“I fell in love with the trails of Hong Kong,” she recalls. This passion led her to start the blog Hong Kong Mountain Climbing Lover, where she shares her experiences and organizes group hikes, particularly for women new to the city. Her favored trails include those around Tai Tam Reservoir, Mount Parker, and Tai Mo Shan.
Despite making lifestyle changes, her weight gradually increased to 73kg by the end of 2019, where it remained until early 2023.
“My weight loss efforts were unsustainable as I deprived myself of foods I craved without following a balanced diet. This led me back to unhealthy eating habits,” she admits.
She began strength training at the local gym Square Fitness, where a personal trainer guided her through various exercises such as chest presses, deadlifts, lat pulls, leg presses, and squats. Continuing this routine with her son at their residential building’s gym, she experienced increased strength, flexibility, and the ability to perform new exercises.
Growing up in Mumbai, India, Rangel spent her childhood cycling around her neighborhood. She rediscovered her love for cycling and started biking on Caine Road in 2022. Initially struggling due to her weight and fear of heavy traffic, she overcame these challenges after moving to Lohas Park in mid-2023.
Rangel enjoys cycling in Lohas Park in Tseung Kwan O, capturing moments of her rides through picturesque scenes. She and her husband invested in new road bikes, leading her to explore the area’s bicycle tracks. Gradually building her endurance, she cycles three to four times weekly, covering an impressive weekly average of 150 kilometers (93 miles).
In January, she completed a challenging 100km ride. In April, celebrating her 45th birthday, she achieved another milestone with a ride of over 100km, setting a new personal record. Inspired by professional road racing cyclist Mark Cavendish, she aspires to tackle the Tour de France mountain stages in the future.
Even though she now meets the weight requirements for the equestrian center she previously considered, she has shifted her focus entirely to cycling, embracing it as her preferred fitness activity.
Rangel found a game-changing tool in the MyFitnessPal health and fitness tracking app, which has been instrumental in helping her manage her food intake.
“I set my target weight to 65kg, and based on the data, the app recommended that I should consume 1,750 calories a day for three months,” she explains.
Following the app’s guidance, she achieved her target weight by May 2023. She further reduced her calorie intake to 1,640 calories per day, eventually reaching 59kg by the end of the year. Currently, she maintains her weight by consuming about 1,500 calories daily.
She made significant changes to her diet, cutting out processed and fried foods and opting for fruit and nuts instead. In addition, she switched to drinking four cups of black coffee daily and increased her water intake, aiming for up to 3 liters of water each day.
She practices intermittent fasting most days, maintaining a fasting window of 14 to 16 hours between dinner and breakfast.
For lunch, she opts for an egg and beef sandwich, scrambled eggs with toast alongside a bowl of hot minestrone, or a generous serving of Greek yogurt topped with blueberries, strawberries, and raisins.
At dinner, her meals may include a popular Parsee dish featuring mutton or goat meat with lentils and vegetables or a plate of rice accompanied by chicken or salmon.
Post-dinner, she satisfies her sweet cravings with fruits and two squares of dark chocolate. Reflecting on her journey, she shares, “My husband and I are food enthusiasts, exploring new restaurants every weekend. I treat myself to favorites like doner kebab wraps, chocolate cake, Japanese seafood, chips, or popcorn every week.”
Through this process, she learned the importance of portion control and healthier food choices. “I’ve realized I can enjoy any food as long as I manage portion sizes. Now, I feel satiated with my meals and no longer crave or indulge in unhealthy foods,” she concludes.
In January 2023, Rangel weighed 73kg, marking when she committed to her long-term weight loss journey. Alongside her fitness routine, she supplements her diet with magnesium, vitamin D3, B12, collagen, and calcium.
After lunch, she takes a 30-minute walk near her teaching school on workdays. Her nightly routine includes going to bed around 10:30 p.m., and she aims for a restful seven-hour sleep.
Consistent daily weigh-ins help Rangel stay focused and accountable. Her dedication to a healthier lifestyle has inspired her family members. Over the past year, husband Nigel has shed 9kg, while son Mikhail has dropped 6kg in the last eight months.
“I’m thrilled to witness their progress towards better health,” she shares. Mikhail’s commitment even extends to installing a pull-up bar in his room.
Friends have noticed positive changes in Rangel’s physique. “They mention that my face has a healthy glow, I appear more toned, and my abdomen looks visibly flatter,” she acknowledges.
“I prioritize looking and feeling good for myself. It’s the ultimate gift I can give to myself.”
