1. Sleep Is Non-Negotiable

You can’t push through poor sleep and expect great results. If you’re regularly clocking less than 6 to 7 hours a night, your body is likely running on stress hormones like cortisol — and that’s a recipe for cravings, blood sugar dips, slower metabolism, and stalled recovery.

Prioritising sleep is just as important as your workouts. It’s the reset your body truly needs to burn fat efficiently and feel good doing it.

2. Rest Days Are Essential

More is not always better. Your body builds strength, balances hormones, and reduces inflammation during rest — not just during exercise.

Taking a break isn’t falling behind. It’s how your body actually makes progress. Think walking, stretching, foam rolling, breathwork, or even just lying on the couch with no guilt. That’s still part of the process.

3. Weekend Calories Still Count

There’s nothing wrong with treating yourself. But if your weekends are a free-for-all, it’s likely slowing your results. Your body doesn’t forget what you ate just because it’s the weekend.

If your Saturday looks like cocktails, takeout, and snacky grazing, it’s going to show up in your progress.

Enjoy the moment, but stay mindful. Portions, alcohol, and treats still matter, especially when consistency is the goal.

4. Incidental Exercise Matters More Than You Think

Steps aren’t just a number on your watch. They’re one of the most powerful tools in your fat-loss toolkit.

Walking throughout your day improves blood flow, digestion, circulation, and even fat-burning.

You don’t need to smash a workout every day to make progress. A consistent step count around 10,000 a day can be one of the most effective things you do.

So yes, the school drop-off, grocery run, and dog walk all count and they count a lot.

5. Stress Could Be the Missing Piece

If your body is constantly in a state of stress from under-eating, overtraining, emotional pressure, or lack of sleep, your hormones will struggle to regulate and so will your fat loss, especially around the belly.

Your nervous system drives your hormones.
And your hormones drive your results. So breathe. Walk outside. Journal. Let the sunlight hit your skin. Say no when you need to. It’s not just self-care. It’s a strategy for real progress.