This is how I lost four kilos in eight weeks without going hungry or training too hard at the gym – and the biggest fat loss mistake Aussies make

A young fitness coach has listed the four things she did to lose four stone 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, walked 10,000 steps a day and prioritized 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 usual ‘day on a plate’ and debunked common weight loss myths.

1. Eating in a calorie deficit, prioritizing whole foods, healthy fats and proteins

The 22-year-old founder of Bfit Fitness told FEMAIL she ate in a calorie deficit, strength trained up to three times a week, walked 10,000 steps a day and prioritized rest and recovery.

Before and After: While it may not look drastic at first, photos show the noticeable fat loss and toning of her lower body

The weight loss saw her reduce her daily calorie intake by 500, losing about 500 grams per week.

“While maintaining a calorie deficit is crucial, the quality of calories consumed is just as important,” Ms. Raso said.

‘The focus on macro and micronutrients played an important role in my success.’

Eating whole foods kept her full for a long time and ensured that her body received enough vitamins and minerals, while proteins helped maintain muscle mass.

Healthy fats were also a crucial part of her 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 calorie deficit and achieve my weight loss goal in a healthy and sustainable way,” she said.

2. Strength training two to three times a week

Ms Raso said it is a “common misconception” about fat loss that it requires a significant amount of exercise.

To tone her physique, she lifted weights two to three times a week and was in the gym for just 45 minutes.

‘My training sessions emphasize strength training over cardio. This approach is designed to build and maintain muscle mass during the diet phase,” she said.

‘Muscle maintenance is crucial for several reasons: it supports overall strength and functionality and contributes to a leaner appearance by increasing lean body mass.’

To tone her physique, she lifted weights two to three times a week and spent just 45 minutes in the gym

By losing weight, she reduced her daily calorie intake by 500, losing about 500 grams per week

3. Complete up to 10,000 steps per day

In addition to exercising, Ms. Raso opted not to follow a set cardio routine, instead making sure she walked between 8,000 and 10,000 steps daily.

She focused on increasing this step count by walking in the morning before work.

“Incorporating regular walking into my routine has allowed me to stay active without the need for structured cardio training,” she said.

She often ate a pulled pork burger for lunch and pesto pasta for dinner

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 are essential components of any successful fat loss journey,” she said.

‘When I wasn’t training in the gym, I prioritized complete rest days where I was just walking.

‘I also made sure I got at least 7-9 hours of high-quality sleep every night to optimally recover, reduce stress and improve overall performance during my training sessions.’

To further aid her recovery, she had regular sauna sessions two to three times a week, which allowed her to relax, reduce muscle tension and improve overall well-being.