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How to lose weight naturally: exercise, intermittent fasting, diet tweaks help teacher shed 14kg in 11 months

  • Charmaine Rangel was spurred to lose weight after being too heavy to sign up for horse riding, whipping herself into shape from 73kg to 59kg in under a year
  • She credits cycling, weight training, intermittent fasting, diet tweaks, a health app and quality sleep for her success, which has also boosted her self-esteem

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(Left) Charmaine Rangel at 59kg in February 2024, and (right) at 73kg in July 2022. The Hong Kong-based teacher lost weight through exercise, intermittent fasting, diet tweaks and a health app. Photo: Charmaine Rangel

Nearly four years after she first tried horse riding in 2019 and fell in love with it, Charmaine Rangel was keen to start learning the sport at a Hong Kong equestrian centre. That plan was dashed when she saw the weight limit for riders: 70kg (154lb).

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“That was the tipping point,” says Rangel, 45, who weighed 73kg at the time, in January 2023.

It spurred the banker-turned-kindergarten-teacher to embark on a fitness journey that led her to shed 14kg – to 59kg – and see a 14.7 per cent drop in body fat, from 35.9 per cent to 21.2 per cent, by the end of that year.

Rangel, who stands 1.73m (5 feet 8 inches), has called Hong Kong home for the past decade. Her weight had crept up over the years, as it does with many women approaching menopause.
Rangel at 80kg – her heaviest weight ever – in 2014. Photo: Charmaine Rangel
Rangel at 80kg – her heaviest weight ever – in 2014. Photo: Charmaine Rangel

She had developed unhealthy eating habits, “snacking on chips, Nutella and ice cream while binge-watching Netflix with my husband,” she says.

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“I didn’t like looking in the mirror and seeing fat on my stomach and thighs. My self-esteem had fallen.”

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