If You Had 2025 Fat Loss Goals, And Haven't Reached Them.... You Need to Hear This

We’re already 8 months into 2025, and if you started the year with fat loss goals but feel like you’re spinning your wheels, you’re not alone.

Most women start with good intentions but fall into the same trap: eat as little as possible, add more cardio, burn out, and eventually gain the weight back. Sound familiar?

Here’s the truth: quick fixes and extremes don’t work long term. The 2 month challenges and transformations may be tempting, BUT.. Sustainable fat loss comes from dialing in the basics — the habits that actually move the needle.

Let’s break them down.

1. Prioritize Protein

Protein isn’t just for bodybuilders. It’s the most important nutrient for fat loss because it:

• Preserves lean muscle while you’re in a calorie deficit

• Keeps you fuller for longer, reducing cravings

• Boosts metabolism since protein requires more energy to digest

Aim for 25–35 grams of protein per meal, coming from sources like lean meats, poultry, fish, eggs, Greek yogurt, or plant-based blends if you’re vegetarian or vegan.

If you're unsure which foods to eat to get in those 25-35 grams of protein per meal, grab our free protein cheat sheet here!

2. Strength Train Consistently

If your workouts are built around cardio alone, you’re missing out on the one thing that reshapes your body: muscle.

Strength training 2–5 times per week will:

• Build lean muscle, which gives you a toned look

• Increase your resting metabolic rate, so you burn more calories even at rest

• Improve bone density, strength, and confidence

But be smart about it, don’t just waste your time with random workouts — follow a program and repeat the same core lifts for at least 6 weeks before changing things up.

If you're unsure which workouts are best for your goals, read this blog post.

3. Hit Your Step Goal

Your daily movement (often called NEAT, or non-exercise activity thermogenesis) matters more for fat loss than endless hours on the treadmill.

Simple activities like walking, taking the stairs, or doing chores all add up. Completing 8,000–12,000 steps per day can make the difference between losing weight or not.

4. Fuel Your Body!! Don’t Starve

One of the biggest mistakes women make is trying to eat as little as possible. But eating too little only slows your metabolism, increases cravings, and leaves you with zero energy to train.

Instead, focus on eating as much food as possible while still seeing results. That means:

• Whole foods

• Lean protein

• Fiber-rich veggies

• Complex carbs

• Healthy fats

  
  

A small calorie deficit (200–500 calories below maintenance) is plenty for fat loss. The goal is to eat as much as possible, while still seeing results.

5. Stay Consistent on Weekends

This is where many people lose progress. Monday through Friday looks perfect, but then Saturday and Sunday undo it all.

Progress comes from balance and moderation — not an all-or-nothing cycle. Enjoy the meals and social events, but keep portions in check.

6. Track and Adjust

Fat loss isn’t linear. The scale will fluctuate, and that’s normal. What matters are the trends over time.

Use multiple tools to measure progress:

• The scale

• Progress photos

• Measurements

• Strength levels

  
  

Aim for a loss of 0.5–1% of body weight per week. Check your data every 2–4 weeks, and if progress stalls, make small adjustments like lowering calories slightly or adding light cardio.

---

The Bottom Line

If you’ve been stuck in the cycle of crash diets, burnout, and weight regain, it’s not because you’ve failed. The methods you were taught were never designed to be sustainable.

When you focus on the fundamentals — protein, strength training, daily movement, balanced meals, and consistency — fat loss becomes easier, healthier, and sustainable.

💡 If you don’t want to figure out all of this on your own, coaching can help. I offer custom 1:1 coaching plans tailored to your goals, or a budget-friendly group coaching program that gives you structure, accountability, and support.

Both options are designed to take the guesswork out of fat loss and help you build a strong, confident body in a way that’s sustainable.

👉🏼 Click here to learn more and see which option fits best for you!