‘I Tried A Sugar-Free Diet And Intermittent Fasting And Lost 65 Pounds’

My name is Ritchell Antonio (@ritchwithlove), and I’m 32 years old. I’m from Mississauga, Ontario, Canada, and I work as a unit clerk in a hospital. By the time I was 30, I weighed 240 pounds and had numerous health problems. By eliminating sugar and practicing intermittent fasting, as well as cycling five or six days a week, I’ve lost 65 pounds.

Before I made the decision to change my life, I wasn’t in the best of health. I was always getting sick, and I had surgery every year. My unhealthy lifestyle at the time was causing my organs to fail. I knew I needed to change because my life depended on it.

On top of that, I was medically obese. Walking became an issue. I would take just a few steps and be out of breath. I also had a lower back injury and knee problem. At 30, my weight hit 240 pounds.

I started this journey not to look like a supermodel, but just to be at a healthy weight.

I was ready to change. I told myself that it’s never too late to take care of my body. I really wanted to live a long life not only for myself, but for my husband and be the best that I can be. I started this journey with a promise to myself that there was no looking back and this would become a part of my new lifestyle.


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The biggest swap I made was cutting out sugar.

For the first time, I started to pay attention to what I was actually eating. I don’t follow a special diet. I just focus on making sure that I have a balance of carbs, protein, greens, and fruit. I’ve also incorporated intermittent fasting, and I follow a 16:8 routine. I fast for 16 hours and then my eating window opens from 12 p.m. to 8 p.m.

I eat balanced meals with healthy snacks in between, and I make sure that I am well hydrated. Usually on weekends I try to give myself some reward, and I call it my “reset” day when I eat breakfast, lunch and dinner at “normal” times.


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Here’s what I eat in a day:

  • Breakfast: Two eggs, two pieces turkey bacon, whole-wheat toast with half an avocado and a teaspoon of peanut butter.
  • Lunch: One cup of rice, a piece of meat such as chicken, and a serving of veggies that’s stir-fried, sautéed, or eaten as a salad.
  • Snacks: Protein bar or a fruit.
  • Dinner: One cup rice, a piece of meat, and veggies.
  • Dessert: Yogurt.

Early in my journey, I got introduced to at-home cycling using my Schwinn bike.

I specifically got into rhythm cycling using the Playbook app. I love taking classes with the instructor Gaby G, @gabrilynn. I’m so happy I found a workout that I love and that kicks my butt at the same time.


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I cycle about five or six times a week now. It feels so great every time I sweat and make it to the end of every ride. It’s also a great way to unwind after a very long day.

Besides cycling, I also love to do yoga and meditation. I also like to get outside for long hikes and nature trips. (Sunday is my active rest day when I do yoga or hikes.) I have more energy at this point, I don’t get tired easily anymore. I can enjoy life so much more and have lots of adventures.


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These three changes made the biggest difference in my weight-loss results.


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I have lost about 65 pounds in two years.

I want to encourage other women to always do what’s best for you and your body. Find a workout that you enjoy. Don’t be scared to nourish yourself with yummy, balanced goodness. Self-love is very important, so do this for you! Enjoy the process with consistency and patience.


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