Fat Loss Simplified | Workout Routines, Lose Weight Fast, Meal Prepping, Macros, Muscle Moms

As the holiday season approaches, are you feeling anxious about maintaining your weight loss progress? Instead of enjoying the season, many of us worry about staying on track with our fitness goals. But what if I told you that you can actually enjoy the holidays without sacrificing your hard-earned results?
In this episode, I'm sharing my top eight strategies for navigating the holiday season while staying on track with your fitness goals. These tips will help you balance indulgence and health, allowing you to fully participate in holiday celebrations without the guilt or setbacks.
What You'll Discover:
How to mentally prepare for holiday eating
Strategies for enjoying treats without going overboard
Tips for making smart choices when dining out
Ways to stay active and maintain your routine while traveling
Key Takeaways:
Decide how you want to feel during your vacation
Practice eating mindfully while treating yourself
Plan your eating around big meals
Modify restaurant meals to fit your goals
Be aware of liquid calories
Maintain a simplified morning routine
Incorporate fun, active activities with loved ones
Stay hydrated to curb unnecessary cravings
By implementing these strategies, you can enjoy the fun of the season without feeling deprived or guilty.
Bonus Gift: As a special holiday treat, I'm offering my entire step-by-step fat loss course for free as a limited series podcast! Click here to access this valuable resource and start your journey towards sustainable fat loss today.
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Let's be honest. Meal plans that don't fit your lifestyle or taste preferences are the worst! Not to mention, a waste of time. In this episode, I'm sharing my personal strategy that will help you create a sustainable meal plan tailored to your unique needs and goals.
Introducing the One Meal Momentum Method
Discover how to build a meal plan that not only supports your fat loss goals but also keeps you satisfied and consistent. This simple yet effective approach allows you to gradually create a variety of meals that fit your calorie and protein targets, ensuring long-term success.
What You'll Learn:
How to calculate your ideal calorie deficit for fat loss
The step-by-step process of creating personalized meals
Why consistency is key to achieving your fitness goals
How to expand your meal options without feeling overwhelmed
Key Takeaways:
Start with your maintenance calories and create a moderate deficit
Focus on one meal at a time to build momentum
Aim for 30-40 grams of protein per meal
Gradually increase meal variety to prevent boredom
By implementing the One Meal Momentum Method, you'll create a sustainable eating plan that fits your lifestyle and preferences. Say goodbye to restrictive diets and hello to a flexible approach that keeps you on track for the long haul.
Ready to Take Action?
Listen to Episode 77 to learn how to calculate your maintenance calories
Determine your ideal meal split based on your preferences
Start building your first breakfast meal that fits your calorie and protein targets
Don't forget to share what you build with me on Instagram! I'm always excited to see the creative meals you come up with and to offer support along the way.
Bonus Gift:
As a special gift to our listeners, I'm offering my entire step-by-step fat loss course for free as a limited series podcast! This limited series podcast contains all the resources we use with our clients, packaged into an easy-to-follow audio format. Click this link to access this valuable resource and start seeing results today.
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Are you your own worst enemy when it comes to reaching your fitness goals? In this eye-opening episode, we're discussing the crucial skill of emotional regulation and its impact on your fat loss journey.
Why Emotional Regulation Matters
Discover why mastering your emotions is the key to avoiding self-sabotage and achieving lasting results. Learn how common pitfalls like emotional eating, skipping workouts, and giving up after small setbacks can derail your progress - and how to overcome them.
Key Takeaways:
Understand the root causes of self-sabotaging behaviors
Learn practical strategies to manage emotional triggers
Develop resilience to stay on track with your goals
Practical Strategies for Success
I'll share my personal experiences and proven techniques to help you:
Identify your emotional patterns and triggers
Implement effective coping mechanisms
Build resilience over time
Bonus Resource:
Don't miss out on my free step-by-step fat loss course, available as a limited series podcast. Click this link to start your transformation today!
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Have you ever lost weight only to gain it all back - and then some? Yeah, me too. In this candid episode, I share my personal experience of losing 20 pounds and regaining 30, a frustrating cycle many of us face, but don't have to.
From misguided workout routines to calorie miscalculations, I break down the factors that led to my weight fluctuations and how I eventually overcame them.
What You'll Learn:
The pitfalls of extreme workout regimens and restrictive dieting
Why understanding your body's energy needs is crucial for sustainable weight loss
The importance of long-term planning in your fitness journey
How misconceptions about metabolism can hinder progress
 
Key Takeaways:
Short-term solutions often lead to long-term setbacks
Accurate calorie tracking is more important than you might think
Your metabolism isn't necessarily to blame for weight loss struggles
Sustainable weight loss requires a balanced approach to diet and exercise
 
I also discuss a fascinating study that reveals why some people struggle to lose weight despite their best efforts. The results might surprise you and change how you approach your own weight loss journey.
"The real problem was that I viewed the solution as a short-term fix. I had no real plan for what would happen afterwards."
If you've ever felt stuck in a cycle of weight loss and regain, this episode offers hope and practical insights to help you break free. By understanding the science behind weight management and learning from my experiences, you can create a sustainable approach to achieving your fitness goals.
Ready to Transform Your Approach?
Don't miss out on the free resources I mention in this episode:
My step-by-step fat loss course, available as a limited series podcast
Episode 77 of this podcast for an abbreviated guide to understanding your body's needs
These tools can help you avoid the frustration of yo-yo dieting and create a plan that works for your unique body and lifestyle. Tune in now to start your journey towards lasting results!
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Ever wish you could just Google 'perfect weight loss plan' and get the ideal blend of nutrition, exercise, and recovery protocols for quick, effortless results? While that sounds tempting, many people actually struggle because they're caught in that 'one-size-fits-all' mindset, but the truth is, there's no one single plan that works for everyone.
In this eye-opening episode, I'll explain why context is crucial in achieving your fitness goals and why generic recommendations will always fall short.
What You'll Discover:
The importance of personalization in fitness and nutrition
Why cookie-cutter approaches often fail
How to adapt fitness advice to your unique circumstances
The value of understanding your body's signals and responses
Key Takeaways:
Recognize that fitness and nutrition are highly contextual
Learn to interpret and apply general principles to your specific situation
Understand the role of recovery in your fitness journey
Discover the benefits of periodization in your training and nutrition
Why Context Matters:
Your body, lifestyle, and circumstances are unique. What works for one person may not work for you. By understanding the importance of context, you'll be better equipped to make informed decisions about your health and fitness journey.
"There is no shortcut, but there is a way to accelerate your progress: work with someone who can keep you out of your own head and prevent self-sabotage."
Ready to cut out cookie-cutter approaches that don’t serve you and instead follow a plan that was made for you? Tune in now to learn how to contextualize fitness advice and create a sustainable approach that works for you.
Don't Miss Out:
As a special bonus, I'm offering my entire step-by-step fat loss course for free! Click the link here for access.
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Are you worried about losing muscle while trying to shed that stubborn belly fat? It's a common concern because losing muscle makes keeping the weight off so much harder. But with the right approach, you can maintain your hard-earned muscle mass even in a calorie deficit. In this episode, I'm sharing my proven strategies to help you preserve muscle while still achieving your fat loss goals.
As a former schoolteacher who struggled to balance fitness with an 80-hour work week, I understand the challenges of maintaining muscle during weight loss. That's why I've developed a system that works for real people who live real lives.
What You'll Discover:
The science behind muscle loss in a calorie deficit
Why maintaining muscle is crucial for long-term fat loss success
Practical strategies to preserve muscle while losing fat
The role of protein, overall calorie intake, and strength training
How to monitor your body's response and make necessary adjustments
Key Takeaways:
Prioritize protein intake (0.7-1g per pound of goal weight)
Balance calorie deficit to avoid excessive muscle breakdown
Continue strength training to signal muscle preservation
Monitor biofeedback and adjust your approach accordingly
Focus on recovery and adequate sleep
By implementing these strategies, you'll create a fat loss environment that prioritizes muscle retention. This approach not only helps you achieve a leaner physique but also supports your metabolism, strength, and overall body composition.
Ready to lose fat without losing muscle? Tune in now and discover how to make your calorie deficit work for you, not against you!
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Are you tired of the endless cycle of dieting and fat loss? Do you feel like you're constantly chasing a number on the scale, sacrificing your energy, mood, and social life in the process? It's time to embrace a different approach - one that allows you to enjoy life while maintaining your hard-earned progress.
In this milestone 100th episode, I'm sharing my approach to weight management and enhanced overall well-being.
I'm also sharing the principles of periodization so you always know how to have your cake and eat it too. Plus, to celebrate this special occasion, we're giving away six months of free coaching to one lucky listener!
What You'll Discover:
The power of periodization in achieving your fitness goals
Why living at maintenance is crucial for long-term success
How to break free from the constant dieting mindset
The surprising benefits of not being in a calorie deficit all the time
Key Takeaways:
Understand the phases of effective fat loss and muscle building
Learn how to improve your energy, mood, and social life by living at maintenance
Discover why short-term interventions are more effective than constant dieting
Find out how to enter our exciting coaching giveaway
Why This Approach Works:
By embracing periodization and maintenance, you'll create a sustainable lifestyle that supports your goals without sacrificing your well-being. This method allows you to enjoy more food flexibility, improved social interactions, and better overall health.
Whether you're just starting your fitness journey or you've hit a plateau, this episode will provide you with a fresh perspective on achieving and maintaining your ideal body composition. You'll learn how to balance your goals with a fulfilling life, free from constant restriction and deprivation.
Ready to revolutionize your approach to health and fitness? 
Tune in now and discover how living at maintenance can transform your life!
Don't Miss Out:
Enter our 100th episode giveaway for a chance to win six months of free coaching! Even if you don't win the grand prize, you'll still receive either a massive discount or one of our valuable bonuses. Just send me a DM on Instagram or email me with the word "Yes."
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

Ever start a diet full of excitement, only to have your motivation fizzle out after a few weeks? Yep, I’ve been there too!
In this episode, we’re getting real about how to keep your fat loss efforts consistent AND enjoyable, so you can finally get off the diet roller coaster for good.
If you’ve ever felt frustrated by a diet, this episode is for you!
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

In today's episode, we're flipping the script on traditional fat loss strategies. Are you tired of the 'eat less, move more' mantra? Well, it's time to talk about why eating enough is crucial for boosting your metabolism and reaching your fitness goals.
We've all been bombarded with diet ads promising quick fixes, right? But here's the thing: sometimes, the key to progress is actually fueling your body properly. I recently had a heart-to-heart with some folks who were even scared to enjoy family meals because they were worried about eating too much. If that sounds like you, this episode is a must-listen!
So go ahead and settle in, I know you're going to love this one!
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton

In today's episode, we're getting into a simple yet powerful strategy that is proven to boost your weight loss success by 33%. Yes, you heard that right! Imagine becoming 33% more successful overnight.
If that sounds intriguing to you, then give this episode a listen. I know you're going to love it!
Resources for You
Join the Fat Loss Simplified System: Start your journey with our comprehensive program designed to help you achieve sustainable fat loss.
Become a Fat Loss Simplified Insider: Get exclusive tips, updates, and support by joining our insider community.
Free Resources, Community, and More: Access our free tools, connect with like-minded individuals, and find additional support to reach your goals.
Send Bryce an email at support@hamiltonfit.com
Follow Bryce on IG at @rbryce_hamilton