If you're feeling stuck and wondering how to lose the last 5kg, you're not alone. It's one of the most common challenges in any weight loss journey. In this article, fashion stylist and accountability coach Stephanie Rumble shares her personal insights and client strategies for breaking through the plateau. With a focus on real health, sustainable routines, and mindset—not dieting—this guide will help you take realistic action.

What Should I Eat to Lose Weight?

Stephanie emphasizes the importance of adjusting your meals for long-term success rather than crash dieting. A balanced meal should include high-protein foods, low-starch vegetables, and smart carbohydrates that provide energy without spiking your blood sugar.

These core nutrition habits form the foundation of any effective daily diet plan to lose weight. Making the right food choices consistently is what creates a long-term shift in your metabolism and weight.

Here’s what Stephanie recommends including in your daily meals:

30g of protein per meal (from sources like eggs, yoghurt, lean meats, or legumes)
Non-starchy vegetables (like broccoli, carrots, and leafy greens)
Smart carbs (like oats or brown rice—but only in small, well-timed amounts)

A woman in a coral wrap top stands in a bright kitchen preparing a healthy meal with grilled chicken, broccoli, and spinach. A digital food scale, nutrition chart, and glass of water are on the counter, suggesting mindful eating and portion control. — A protein-rich, portion-controlled plate can support healthy fat loss.

The daily diet plan to lose weight should avoid unnecessary snacking and aim for three satisfying meals per day. Eating whole, unprocessed foods also supports better energy levels and digestion throughout the day.

If you're looking to overhaul your eating habits in a practical, personalised way, Stephanie’s accountability coaching sessions offer clear, science-backed guidance.

Include More Protein

Many women under-eat protein. Adding protein not only supports muscle but also helps you stay full longer. If you’re vegetarian or vegan, be especially mindful to include plant-based proteins like tofu, tempeh, or legumes. This is particularly important when following a women's weight loss diet plan, which may need to be more closely monitored for nutrient balance.

Limit Evening Carbs

Stephanie recommends reducing carbs at dinner. Instead of rice or potatoes, double your vegetable intake in the evening. This helps keep your energy balanced while supporting fat burning overnight. It's a simple change that often yields noticeable results within just a few weeks.

How Many Calories a Day to Lose Weight?

There is no one-size-fits-all answer to how many calories you need, but most women aiming for fat loss should create a moderate calorie deficit. According to Stephanie:

Aim for slow, steady progress — around 0.5 to 1kg per week
Don’t obsessively count calories; instead, track habits, portions, and mindset

Combined with mindful eating and regular movement, this becomes more sustainable than restrictive plans. For those looking for a women's weight loss diet plan, her coaching focuses on routines, not restriction.

Understanding how many calories you burn each day and adjusting your food intake accordingly is a key step. But even more important is the quality of the food you eat. Stephanie encourages her clients to focus on nourishment over numbers—fueling their bodies in a way that supports both energy and metabolism.

How Much Weight Can I Lose in a Month?

In most cases, it is safe and healthy to aim to lose 2 to 4 kilograms per month. For some clients, Stephanie says how long it takes to lose 5 kgs may depend on factors like:

Hormones
Sleep quality
Stress levels
Past dieting history

Your starting weight, body composition, and metabolism all impact your rate of weight loss. People who are heavier to begin with may notice faster results at the start, but it’s not a race.

"I believe in loving yourself regardless of age, size, or anything else." ~ Stephanie Rumble

Quick fixes often backfire. A 6 week weight loss plan based on real behaviour change is much more effective. Stephanie’s coaching helps you lay the groundwork to keep the weight off—not just lose it.

How Much Weight Can You Lose by Fasting?

Stephanie advocates for moderate intermittent fasting, particularly the 14:10 or 16:8 method, where you fast for 14–16 hours and eat during a 10–8 hour window. Fasting gives your digestive system a break and can positively impact insulin sensitivity and fat metabolism.

Her top fasting tips:

Start with a 12-hour fast (e.g., 7pm to 7am)
Slowly extend the window
Drink water during your fast to support detox and fat metabolism

This can contribute to rapid weight loss—if you remain consistent with nutrition and exercise. However, it should always be done in a way that feels sustainable for your body.

Many clients are surprised by how quickly they adapt to fasting. When paired with protein-rich meals and lower carb intake in the evening, it becomes a powerful tool to help lose the last 5kg without the feeling of constant hunger.

How to Lose Weight Quickly and Stay Healthy

While Stephanie emphasizes sustainable over fast, she does offer methods that help speed results while preserving health:

Drink 2–3 litres of water per day
Eliminate snacking between meals
Increase your vegetable and fibre intake
Avoid highly processed foods

A fit midlife woman in athletic wear sits outdoors on a sunny deck, drinking water beside a table with a healthy meal, resistance bands, and a phone. A pair of sneakers sits nearby, suggesting a balanced approach to fitness and nutrition. — Quick weight loss doesn’t have to mean cutting corners. Stephanie shares smart, sustainable strategies that support healthy results—like hydration, meal prep, and daily movement—without sacrificing your wellbeing.

For those looking to follow a "lose weight fast" diet plan with exercise, these small but critical shifts have the biggest impact. When you’re strategic and consistent, you won’t need extreme dieting. Instead, your body will start responding to your new routine in a matter of weeks.

"You’ve got to ask yourself—do you want this or don’t you?" ~ Stephanie Rumble

These recommendations also support a quick and healthy weight loss mindset, helping you stay grounded while moving forward with purpose.

Best Exercises to Lose Body Fat

You don’t need to overdo it—but you do need to move. According to Stephanie, the best exercises to lose body fat include:

Resistance training (bodyweight, dumbbells, or machines)
Cardio that makes you puff and sweat (like fast walking, spinning, or interval training)
Consistency over intensity — aim for 150 minutes per week

Stephanie notes that many women hit plateaus because their bodies have adapted to the same old workouts. Changing the type, intensity, or duration of your exercise can jolt your system back into fat-burning mode.

This is especially crucial if you're hoping for weight loss without exercise. While food matters most, movement boosts mood, metabolism, and long-term maintenance. It also supports better sleep and mental clarity, both of which can impact your ability to stay on track.

Weight Loss Diets That Actually Work

Stephanie doesn’t promote fad diets. Instead, her approach aligns with evidence-based weight loss diets focused on metabolic health.

This includes:

Whole foods over processed
Regular meals
Controlled portions

Many of her clients find that once they remove refined sugar, reduce carbs at night, and stay hydrated, their cravings reduce significantly. Stephanie’s methods may not be flashy, but they’re effective—and they align with long-term wellbeing.

Forget gimmicks. Stephanie’s accountability clients follow realistic plans that lead to real change. Looking for a diet plan for weight loss that doesn’t feel like punishment? Focus on consistency, not deprivation.

If you’re ready to take the guesswork out of what to wear while transforming your health, her personal styling services can help you feel confident throughout the journey.

New Zealand Physical Activity and Obesity Statistics

To understand the broader context of weight management in New Zealand, it’s important to take a look at recent national health trends:

Only 46.5% of adults in New Zealand are meeting global guidelines for physical activity, a drop of 5% from the previous year (source).
Obesity rates in New Zealand have increased by about 2% annually over the last five years (source).
One in eight children (12.5%) aged 2–14 years were classified as obese in 2023/24, up from 11.4% five years ago (source).
On average, 58% of New Zealanders are physically active, with 61% of men and 55% of women meeting the recommended 2.5 hours of moderate activity per week (source).

Infographic on physical activity and obesity in New Zealand. It shows declining adult activity levels, rising obesity rates, increased childhood obesity, and a gender gap in physical activity. — New Zealand faces a growing challenge in balancing physical activity and obesity. With adult activity levels declining and obesity rates rising, these stats highlight the urgent need for accessible, sustainable health solutions across all ages.

These statistics highlight a pressing need for action—and also underscore the importance of sustainable routines like those promoted by Stephanie. If these numbers resonate, you’re not alone, and real change is absolutely possible.

Sample Meal Plan (Example) for Weight Loss

Here’s a simple day inspired by Stephanie’s philosophy:

Breakfast:

Greek yoghurt (2 serves)
Berries
1–2 tsp flaxseed

Lunch:

Eggs (2–3)
Spinach and broccoli sautéed in olive oil
A slice of wholegrain toast (optional)

Dinner:

Grilled chicken or tofu
Roasted non-starchy veg (carrot, zucchini, leeks)
Leafy salad with lemon dressing

This plan suits a lose weight fast diet plan with exercise approach while still feeling realistic and nourishing. It also fits those wanting to follow a daily diet plan to lose weight without feeling deprived or constantly hungry. Even better, it can be easily customised to your preferences and schedule.

Final Thoughts: A Mindset-First Approach

Above all, Stephanie encourages a mindset shift. If you’re serious about finding the fastest weight loss method that works for you, it starts with:

Prioritising health over numbers
Getting professional support
Staying consistent over time

Stephanie Rumble stands confidently in athletic wear against a teal background. To the left, a flat lay of wellness items including oranges, a notepad, tape measure, water bottle, and dumbbells appears. — Stephanie’s message goes beyond weight loss—it’s about self-worth.

This article has outlined how to lose the last 5kg, but it's not just about cutting calories. It’s about rewiring your routines, listening to your body, and being kind to yourself in the process. Whether you're experimenting with fasting, following a meal plan for weight loss, or adjusting your mindset, the most important thing is staying aligned with your goals.

Stephanie also offers workshops on stress and resilience for the workplace, which can support your wellbeing as you transform your health and habits.

Whether you're searching for a quick and healthy weight loss fix or building a long-term lifestyle, Stephanie’s accountability coaching can help you rewire habits for life—not just a season.

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Frequently Asked Questions

How can I break through a weight loss plateau?

Plateaus are a natural part of any weight loss journey. As your body adapts to a lower weight or reduced calorie intake, it may resist further fat loss unless something changes.

Stephanie recommends reviewing your eating habits, hydration levels, and especially your exercise routine. Small adjustments in these areas—especially increasing resistance training or switching up cardio—can often help you get past the plateau.

What is a healthy timeframe to lose 5kgs?

A realistic and healthy timeframe to lose 5kgs is typically between 5 to 10 weeks. This pace supports long-term sustainability and gives your body time to adjust.

Stephanie advocates for slow, steady progress rather than crash diets. Her accountability coaching is designed to help clients stick to consistent routines that align with this approach.

Should I track calories to lose weight?

Stephanie doesn’t promote obsessive calorie counting, but being aware of portions and food choices is important. The focus should be on meal quality—especially protein intake and reducing processed carbs.

Instead of strict tracking, she encourages mindful eating and routine-based changes, which are easier to maintain and customise over time.

How much protein should I eat per meal?

Stephanie suggests aiming for around 30 grams of protein per meal, especially for women in the 60–75kg range. This supports muscle maintenance and helps with satiety throughout the day.

Good sources include lean meats, eggs, dairy, tofu, and legumes. This advice is based on both her experience and nutritional research.

What kind of exercise helps with stubborn weight?

To shift stubborn weight, Stephanie recommends a mix of resistance training and cardio that gets you puffing and sweating. She emphasises that it's about movement that challenges your body, not necessarily intensity.

Whether it’s walking uphill, spinning, or lifting weights, the key is consistency and tweaking your routine when progress stalls.

Does intermittent fasting work?

Yes, intermittent fasting can support weight loss when done correctly. Stephanie prefers moderate approaches like 14:10 or 16:8 fasting windows, combined with nutritious, protein-rich meals.

The goal is not deprivation, but giving your body time to rest and digest. Fasting can also support gut health and energy regulation.

How important is hydration for fat loss?

Hydration plays a critical role in fat metabolism. Stephanie stresses drinking 2–3 litres of water per day to support your body's natural ability to release fat and stay energised.

If you're not drinking enough water, weight loss may stall—regardless of how well you're eating or exercising.

Can I lose weight without giving up carbs?

Yes, you can still eat carbs and lose weight, but timing and portion control are essential. Stephanie recommends eating complex carbs earlier in the day and reducing them at dinner.

This helps with energy balance and fat burning overnight. Pairing carbs with protein and fibre also improves results.

What role do hormones play in weight loss?

Hormones can affect how your body stores fat, how hungry you feel, and how your metabolism functions. Stephanie talks openly about her experience with hormone replacement and encourages women to get tested if they feel stuck.

Balancing hormones may take time, but it's often a crucial step—especially during menopause or periods of high stress.

What makes accountability coaching effective?

Stephanie’s coaching is built around practical habit change, emotional support, and a focus on long-term outcomes. It's not about diets or unrealistic goals—it's about building trust in your body again.

For many clients, that structure and encouragement makes all the difference. Learn more about Accountability Coaching.