A young fitness coach has named the four things she did to shed 4kg in eight weeks – and explained why it’s important to focus on the ‘quality’ of calories for fat loss, not just the quantity.
Isabella Raso, from Sydney, said she ate in a calorie deficit, strength trained up to three times a week, hit 10,000 steps a day and prioritised rest and recovery.
The 22-year-old founder of Bfit Fitness told FEMAIL she tracked calories using the MyFitnessPal app to ensure she was eating enough protein and maintaining a calorie deficit.
She also revealed her common ‘day on a plate’ and debunked common weight loss myths.
1. Eating in a calorie deficit prioritising wholefoods, healthy fats and protein
Fitness coach Isabella Raso (pictured) shared how she lost 4kg in eight weeks
The 22-year-old founder of Bfit Fitness told FEMAIL she ate in a calorie deficit, strength trained up to three times a week, hit 10,000 steps a day and prioritised rest and recovery.
Before and after: While it may not look drastic at first, photos show the noticeable fat loss and toning across her lower body
The lose weight she reduced her daily calorie intake by 500 to lose approximately 500g per week.
‘While maintaining a calorie deficit is crucial, the quality of the calories consumed is equally important,’ Ms Raso said.
‘Focusing on macro and micronutrients played a significant role in my success.’
Eating wholefoods kept her full for long periods and ensured her body was receiving enough vitamins and minerals, while protein helped preserve muscle mass.
Healthy fats were also a critical component of her diet to support energy levels and hormone production.
‘By balancing my macronutrient intake and emphasising nutrient-dense foods, I was able to maintain a consistent calorie deficit and achieve my weight loss goal in a healthy and sustainable manner,’ she said.
2. Strength train two to three times per week
Ms Raso said it’s a ‘common misconception’ about fat loss that a significant amount of exercise is required.
To tone her physique she lifted weights two to three times a week and was in the gym for just 45 minutes.
‘My workout sessions emphasise weight training over cardio. This approach is designed to build and maintain muscle mass during the dieting phase,’ she said.
‘Muscle preservation is crucial for several reasons: it supports overall strength and functionality, and contributes to a leaner appearance through increasing lean body mass.’
To tone her physique she lifted weights two to three times a week and was in the gym for just 45 minutes
The lose weight she reduced her daily calorie intake by 500 to lose approximately 500g per week
3. Complete up to 10,000 steps a day
In addition to working out, Ms Raso chose not to follow a set cardio routine but instead ensured she completed between 8,000 to 10,000 steps daily.
She focused on increasing this step count by walking in the morning before work.
‘Incorporating regular walking into my routine allowed me to stay active without the need for structured cardio workouts,’ she said.
For lunch she would often have a pulled pork burger and dinner was often pesto pasta
4. Rest and recovery
When she wasn’t exercising Ms Raso ensured she was resting to help her body recover.
‘Rest and recovery are often overlooked but essential components of any successful fat loss journey,’ she said.
‘When I wasn’t training at the gym, I was prioritising complete rest days where I only engaged in walking.
‘I also ensured I got at least 7-9 hours of high quality sleep each night to optimally recover, reduce stress, and improve overall performance in my training sessions.’
To further enhance her recovery, she had regular sauna sessions two to three times a week which helped her relax, reduce muscle tension and improve overall wellbeing.
