I hear this ALL the time:

“Coach Steph… I don’t get it. I’m working out. I’m eating better. Why is nothing changing?”

And honestly?
I get why you’re frustrated.

Because from the outside, it looks like you’re doing everything right.

But here’s the truth…

Fat loss isn’t just about effort. It’s about doing the right things for your body, especially as we get older.

Let’s break down what might really be going on.

1. You’re Not Eating Enough Protein
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This is the biggest one I see.

You might be eating “healthy”—salads, smoothies, light meals—but where’s the protein?

Without enough protein:

• Your body struggles to build and maintain muscle
• Your metabolism slows
• You stay hungry and snack more
  
  

What to do:

• Aim for protein at every meal
• Think eggs, Greek yogurt, chicken, turkey, protein shakes, cottage cheese
• Rough target: 20–30g per meal

Coach tip: If your meal doesn’t include protein, it’s not a complete meal.

2. You’re Not Lifting Heavy Enough

I know a lot of my clients especially women still feel unsure here.

But light weights equal light results.

Especially after 35–40, we need to challenge our muscles.

Why it matters:

• Muscle supports your metabolism
• More muscle means more calories burned at rest
• It shapes your body
• Don’t worry you will not bulk up

What to do:

• Choose weights that feel hard by the last 3–4 reps
• If you can do 15 or more reps easily, it’s too light
• Focus on strength training 2–4 times per week

Coach Steph truth: Strength training is your fat loss secret weapon.

3. You’re Doing Too Much Cardio and Not Enough Strength

This one surprises people.

Yes, cardio is great. I love running. You all know that.

But too much cardio without strength can stall fat loss.

Why:

• You burn calories but don’t build muscle
• Your body adapts quickly
• It can increase stress hormones if it’s too intense all the time

What to do:

• Keep cardio
• Balance it with strength training
• Think 1-2 runs and 2–3 strength sessions per week

4. Your Body Is Stressed and Holding On

This is huge for women, especially over 40.

Between work, family, hormones, and lack of sleep, your body can go into survival mode.

High stress leads to higher cortisol, which makes fat loss harder.

What to do:

• Prioritize sleep
• Add recovery days
• Walk more instead of always pushing intensity
• Slow down when needed

Real talk: More workouts is not always the answer.

5. You’re Being On Track, But Not Consistent

This one is sneaky.

You’re good Monday to Thursday, then the weekend hits and things shift.

And without realizing it, progress gets cancelled out.

What to do:

• You don’t need to be perfect
• But you do need to be consistent

Try:

• Being mindful on weekends
• Balancing alcohol and food choices
• Staying active with walks or light movement

Final Thoughts From Me to You

If you feel stuck right now, you’re not broken.
Your body just needs a smarter approach.

Fat loss is not about eating less, doing endless cardio, or punishing yourself.

It’s about:

• Fuelling your body properly
• Building strength
• Managing stress
• Staying consistent

And remember this:

We’re not chasing skinny. We’re building strong, confident, and healthy for life.

The rest will fall into place.

Coach Steph