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A young fitness trainer named the four things she did to lose 10 pounds in eight weeks and explained why it’s important to focus on the “quality” of calories to lose fat, not just the quantity.
Isabel Raso, from Sydney, said he ate at a calorie deficit, strength trained up to three times a week, took 10,000 steps a day and prioritized rest and recovery.
The Bfit Fitness founder, 22, told FEMAIL she tracked calories using the MyFitnessPal app to make sure she was eating enough protein and maintaining a calorie deficit.
She also revealed her common “day at the plate” and debunked common weight loss myths.
1. Eat with a caloric deficit prioritizing whole foods, healthy fats and proteins
Fitness trainer 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, took 10,000 steps a day and prioritized rest and recovery.
Before and after: While it may not seem drastic at first, the photos show the noticeable fat loss and toning in her lower body.
To lose weight, he reduced his daily calorie intake by 500 to lose approximately 500g per week.
“While maintaining a calorie deficit is crucial, the quality of calories consumed is equally important,” said Ms. Raso.
“Focusing on macro and micronutrients played a big role in my success.”
Eating whole foods kept her full for long periods and ensured her body received enough vitamins and minerals, while the protein helped preserve muscle mass.
Healthy fats were also a critical component of their diet to support energy levels and hormone production.
“By balancing my macronutrient intake and emphasizing nutrient-dense foods, I was able to maintain a consistent caloric deficit and achieve my weight loss goal in a healthy and sustainable way,” she said.
2. Strength train two or three times a week
Raso said it’s a “common misconception” about fat loss that it requires a significant amount of exercise.
To tone his physique, he lifted weights two or three times a week and was in the gym for only 45 minutes.
‘My training sessions emphasize weight training over cardio. This approach is designed to build and maintain muscle mass during the diet phase,” she stated.
“Muscle preservation is crucial for several reasons: it supports overall strength and functionality and contributes to a leaner appearance by increasing lean body mass.”
To tone his physique, he lifted weights two or three times a week and was in the gym for only 45 minutes.
When losing weight, he reduced his daily calorie intake by 500 to lose approximately 500g per week.
3. Complete up to 10,000 steps a day.
In addition to exercising, Raso decided not to follow a set cardiovascular routine, but instead made sure to complete between 8,000 and 10,000 steps daily.
He focused on increasing the number of steps he walked in the morning before work.
“Incorporating regular walking into my routine allowed me to stay active without the need for structured cardio,” she said.
For lunch, I often ate a pulled pork burger and dinner was pesto pasta.
4. Rest and recovery
When she wasn’t exercising, Ms. Raso made sure to rest to help her body recover.
“Rest and recovery are often overlooked, but they are essential components of any successful fat loss process,” he said.
‘When I wasn’t training in the gym, I prioritized complete rest days when I just walked.
“I also made sure to get 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 engaged in regular sauna sessions two to three times a week, which helped her relax, reduce muscle tension and improve overall well-being.
