Let’s be real. Losing weight isn’t always about willpower. If you’ve hit a wall, you’re not alone and it has nothing to do with being lazy, unmotivated or broken.

In fact, over 60% of Australian women aged 25 to 55 say they’ve struggled with maintaining weight loss , according to the Australian Bureau of Statistics. And the reasons have far more to do with biology, burnout, and misinformation than with how many steps you hit.

So if you’re feeling frustrated like your efforts aren’t matching your results here are two simple, science backed hacks to help you break through the slump without obsessing over calories or pushing your body to the edge.

1. Eat More Protein, Especially at Breakfast

You’ve probably heard it before. But here’s what most people don’t realise: protein is key to regulating your hunger and fat burning hormones, particularly leptin and ghrelin , which control appetite, satiety, and metabolism.

When you’re stressed or sleep deprived (hello motherhood), your body becomes even more sensitive to blood sugar crashes. And if your first meal of the day is coffee and toast, your body responds by holding onto fat. A CSIRO study showed that Australian women typically consume only 70% of their recommended protein intake , particularly in the earlier part of the day when your metabolism is most active.

Even Rebel Wilson, who has spoken openly about her 30kg weight loss journey, credited increasing protein, balancing hormones, and working with her body as some of the most transformative changes she made. Her journey wasn’t about cutting calories, it was about retraining her body to feel nourished and supported .

Your hack:
Start your day with a protein based meal. Think eggs, a protein smoothie, or Greek yoghurt with chia and nuts. It balances blood sugar, curbs cravings, and fuels your metabolism long before the snack cravings kick in.

2. Stop Overtraining and Start Moving Smarter

It’s a myth that more cardio means more weight loss. In fact, doing back to back HIIT sessions while juggling a million other responsibilities can do the opposite, spiking cortisol and telling your body to store fat, especially around your belly.

Exercise & Sports Science Australia recently found that women who trained smarter, not harder, saw better, longer lasting results. This included strength training, walking, and lower impact sessions like Pilates.

And guess what? That’s exactly the shift many celebrities are now making too. Instead of endless hours in the gym, they’re embracing hormone conscious movement. Rebel Wilson, again, has spoken about trading high stress workouts for walks, moderate strength sessions, and rest days, and how her body responded better when she slowed down.

Your hack:
Aim for 3 to 4 quality sessions per week with rest days and walking in between. Use movement as a way to nourish your nervous system, not punish your body. When cortisol is low and your metabolism is supported, fat loss becomes easier and more sustainable.

Bonus tip: On non training days, walk. Just 20 to 30 minutes of gentle walking lowers cortisol, balances blood sugar and supports digestion, three major players in your body’s ability to burn fat.

The Bottom Line

If your body isn’t responding like it used to, it’s not failing, it’s adapting. And the solution isn’t doing more, it’s doing smarter. These two simple shifts can make all the difference. Nourish your body with protein. Train with your hormones, not against them. Rest as much as you move. The results will follow without burnout, confusion, or self blame.

Ready to take the guesswork out of your health journey? Our proven program supports women exactly where they are, whether you’re postpartum, peri menopausal or simply stuck in a slump.

Feel like yourself again with less stress, more results, and a plan that finally makes sense.