Fat Loss Simplified | Strength for Women, Burn Fat, Build Muscle, Lose Weight Fast, Meal Prepping, Tone & Define

If you’ve ever felt like you’re doing all the right things—tracking your food, hitting your workouts, drinking your water—but the scale still keeps bouncing around like a toddler on a sugar rush... this episode is for you. Today, I break down one of the most common and confusing frustrations people face when trying to lose fat: why the scale goes up and down even when you’re sticking to the plan. More importantly, you’ll learn what those shifts actually mean, how to tell if you’re truly making progress, and how to focus on what really matters. Spoiler alert: it’s not the number you saw this morning.
What You’ll Learn in This Episode
Why your weight can fluctuate even when you’re doing “everything right”
The top reasons the scale spikes overnight (and why you shouldn’t worry about it)
What you should be tracking instead of daily scale weight
How to know if you’re actually in a calorie deficit
Why obsessing over one weigh-in can sabotage long-term progress
Key Takeaways
Scale fluctuations are normal. Things like salt, carbs, workouts, stress, sleep, hormones, digestion, and even clothing can all influence what you see on the scale—none of which mean you’ve gained fat.
Look for trends, not moments. One weigh-in doesn’t mean anything on its own. Zoom out and look at the average over time.
Progress isn’t always visible on the scale. Fat loss can be happening even if the number doesn’t drop. The scale isn’t the only marker of success.
Maintenance calories matter. If the trend isn’t going down, it might not be a motivation issue—it might be that you’re simply not in a deficit.
More consistency > more restriction. Most people don’t need to cut harder—they need to stay consistent longer.
So, the next time the scale throws you a curveball, don’t panic. Don’t slash your calories. Don’t throw in the towel. Remind yourself that your body is doing exactly what it’s supposed to do—and you’re still in control. Keep showing up, collect the data, watch the trends, and trust the process. And hey—if you’ve got a fat loss or nutrition question you want answered on the show, head over to hamiltonfit.com/ask and send it my way. I’d love to tackle it in a future episode.
Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask
Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

In this episode, I welcome Megan Hardy, the founder of Fitness Uncharted, for an in-depth discussion on reverse dieting—what it is, how it works, and how it can help you eat more while still achieving your fat loss goals.
If you've ever wondered how some people seem to be able to eat more food while still losing fat, this episode dives into the nuanced science behind metabolism, calorie deficits, and strategic calorie increases to support long-term, sustainable fat loss.
What You’ll Learn in This Episode:
What reverse dieting actually is (and what it is not)
How eating more can sometimes help you lose weight
The three most common responses people experience when reverse dieting
Why long-term calorie restriction can slow down your metabolism—and how to fix it
The impact of chronic under-eating on energy, hormones, and fat loss
How to reverse diet properly without unwanted weight gain
Key Takeaways:
Reverse dieting isn’t magic, but it’s a powerful tool. Gradually increasing calories can help restore metabolism, energy, and performance without unwanted fat gain.
Metabolism adapts to what you give it. Eating too little for too long slows down your metabolism, making fat loss harder over time.
Not everyone responds the same way. Some people can eat more and lose weight, right away while others maintain or gain slightly—your response depends on various factors.
Strength training is essential. Building muscle makes reverse dieting more effective by improving metabolic health and increasing caloric tolerance.
Patience is key. Reverse dieting takes time, but it’s an important strategy for long-term fat loss and maintenance.
Reverse dieting is a valuable strategy for anyone who has been stuck in a cycle of chronic dieting and low energy. By gradually increasing your calorie intake, you can rebuild your metabolism, restore hormonal balance, and set yourself up for long-term fat loss success. It’s not an overnight fix, but with patience, proper strength training, and a focus on sustainability, you can, in fact, have your cake and eat it too. If you’ve been struggling with low energy, stalled weight loss, or frustrations with restrictive diets, reverse dieting might just be the missing piece you didn’t know you needed.
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Connect with Megan: The Muscle Makeover Podcast | Follow Megan on IG
Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Feeling lost in the sea of conflicting fitness and nutrition advice? One day carbs are the enemy, the next day they become the food you can't live without. Some say you need six meals a day, others promote fasting. So how do you separate fact from fiction and find a sustainable approach that actually works for you? In this episode, we tackle one of the most frustrating challenges in the health and fitness space: deciphering what’s legit advice from what’s just noise. Get ready for clear, no-nonsense advice that will help you filter through the confusion and make informed decisions about your health.
What You’ll Learn in This Episode:
The three essential filters to apply when evaluating fitness and nutrition advice.
How to determine whether a diet or fitness trend aligns with your personal goals and lifestyle.
The red flags that signal a piece of advice may not be in your best interest.
Key Takeaways:
Trust Your Intuition – Before jumping on any fitness trend, ask yourself: Does this approach align with my lifestyle? Can I see myself sticking with it long-term? If it feels like a constant uphill battle, it’s likely not for you.
If It Sounds Too Good to Be True, It Probably Is – Any advice that promises extreme results with little effort is likely a marketing gimmick. Real progress takes real consistency and effort.
Beware of Supplement & Medication Pushing – While supplements and medications have their place, they should never be the first (or only) solution presented. The fundamentals—nutrition, exercise, sleep, and stress management—must come first.
When it comes to fitness and nutrition, not all advice is created equal. By applying these three filters, you can cut through the noise and focus on what truly works for you. If you found this episode helpful, share it with a friend who’s also trying to navigate the confusing world of health advice. And if you have a question you’d like answered in a future episode, head over to https://hamiltonfit.com/ask to submit your question.
Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask
Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

You know protein is important for building muscle, boosting metabolism, and keeping you full, but actually hitting your daily target? That’s where things get tricky. In this episode of Fat Loss Simplified, I break down four simple steps to make sure you’re getting the protein your body needs—without over-complicating it or feeling overwhelmed. If you’ve ever wondered, “How much protein do I really need, and how do I get it consistently?” then this episode is for you.
What You’ll Learn in This Episode:
Why protein is essential for muscle, metabolism, and overall health
The simple formula to determine how much protein you actually need
How to structure your meals so protein intake becomes effortless
My simple meal prepping strategy that makes it all way easier
When and how to use protein supplements effectively
Key Takeaways:
Set clear protein goals – Instead of saying “I need more protein,” determine an actual number based on your body weight and goals.
Prioritize whole food sources – Focus on nutrient-dense options like lean meats, eggs, dairy, and plant-based proteins before relying on supplements.
Meal prep smarter, not harder – Cook extra portions at dinner to have ready-to-go protein for the next day.
Use supplements as a backup, not a crutch – Protein shakes can help fill in gaps, but whole foods should come first.
Take a gradual approach – If your protein intake is far from where it should be, focus on increasing it gradually rather than making drastic changes overnight
Nailing your protein intake doesn’t have to be complicated. With a little planning and the right mindset, you can easily hit your protein goals every day—without stressing over every bite. Remember, small, consistent changes lead to lasting results. And if you’re looking for extra guidance, don’t forget to grab my free Build Your Plate Cheat Sheet for a list of high-protein foods to simplify your grocery shopping and meal planning. Just send me a DM on Instagram or an email, and I’ll send it right over.
Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Today’s episode is inspired by two very different messages I received this week—one from a client who’s thriving and another from a frustrated stranger on YouTube. These contrasting perspectives open up a powerful discussion about fat loss, mindset, and how we often misinterpret the real obstacles in our way. If you’ve ever felt stuck, frustrated, or convinced that your circumstances are holding you back, this episode is a must-listen.
What You’ll Learn in This Episode:
The difference between “simple” and “easy” when it comes to fat loss
How mindset and victim mentality can sabotage your progress
The real root causes of inflammation, insulin resistance, and weight gain
A step-by-step approach to overcoming obstacles and taking control of your health
Key Takeaways:
Simple ≠ Easy: Fat loss follows a straightforward process, but it requires discipline, patience, and consistency.
Victim Mindset vs. Ownership Mindset: Conditions like inflammation and insulin resistance can be managed by addressing root causes such as diet, movement, and stress management.
Root Causes of Inflammation & Insulin Resistance: These conditions are symptoms, not the actual problem. Poor diet, lack of exercise, chronic stress, poor sleep, and excessive body fat all contribute to the overall issue.
If you’ve ever felt like your body is working against you or that fat loss is out of your control, I hope today’s discussion gives you a fresh perspective and actionable steps. If you found this episode valuable, please share it with a friend who might need to hear it! And don’t forget to leave a review— it helps us keep delivering content that makes fat loss feel simple and sustainable for you.
Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask
Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Life gets busy. Whether it’s work, family, or just the unexpected chaos of life, it’s easy to fall into the trap of thinking that if you can’t work out consistently, your body composition is going to suffer, undoing all the hard work you’ve put in to feel strong, lean, and confident. But what if I told you that taking breaks from training doesn’t set you back nearly as much as you think? In today’s episode, we’re diving into two fascinating studies that reveal how temporary breaks from strength training impact body composition and fat loss.
What You’ll Learn in This Episode:
How temporary breaks in training impact muscle loss and regrowth
The surprising way your body responds after time off from strength training
Why perfection isn’t necessary for long-term progress
Practical takeaways to help you stay on track even during busy seasons
Key Takeaways:
A 2013 study found that taking three-week breaks in between six-week training cycles resulted in only a 5% difference in muscle gain compared to those who trained continuously for 24 weeks.
A 2024 study showed that after taking 10 weeks off, participants still caught up in muscle growth within their next 10-week training cycle.
Even after time off, muscles regain size faster due to the novelty effect (often referred to as “newbie gains”).
Strength training two to three times per week with just a few key movements is enough to make a meaningful impact.
Nutrition (especially protein intake) plays a big role in maintaining muscle during breaks.
The most important factor? Not quitting. Consistency over time matters far more than perfect execution.
If you’ve ever worried that missing workouts means you’re backsliding on your fat loss and losing the toned, lean look you’ve been working toward, these studies prove otherwise. Life happens—but as long as you keep showing up when you can, you’ll keep moving forward. So, if you’re in a busy season, don’t stress about being perfect—just stay consistent. And remember, your metabolism, strength, and muscle growth aren’t wiped out by a few weeks off. Keep training when you can, fuel your body well, and know that all your effort still counts, even if it’s not perfect every single day.
If you found this episode helpful, share it with a friend who needs the reminder that fitness isn’t all-or-nothing. And if you haven’t already, leave a quick review—it helps more people find the show and keeps the valuable content coming your way. See you in the next episode!
Resources for You
Take the Fat Loss Readiness Quiz
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

We often think fat loss comes down to calories, workouts, and meal plans—but the biggest thing holding most people back isn’t in the gym or the kitchen. It’s in their head. Overthinking, second-guessing, and emotional attachment to short-term results are the real progress killers. In this episode, I break down why this happens and give you a simple five-step framework to break free and start seeing consistent results. If you’ve ever felt stuck, frustrated, or like you're spinning your wheels, this one’s for you.
What You’ll Learn in This Episode:
The #1 reason most people stall in their fat loss journey (and it’s not what you think)
How overthinking and emotional attachment to results sabotage progress
Why consistency matters more than perfection
A five-step method to get out of your own way and start seeing real results
Practical tips for breaking bad habits and building sustainable ones
Key Takeaways:
Your thoughts shape your results. Overanalyzing every meal, step, or scale fluctuation leads to frustration and inconsistency.
Overthinking creates paralysis. Just like with investing, the people who don’t micromanage every detail often see the best long-term results.
Follow the five-step method:
Be aware of what’s holding you back.
Decide to take action instead of staying stuck.
Break the pattern by replacing old habits with intentional choices.
Be willing to fail and learn from it instead of giving up.
Stay consistent even when progress feels slow.
Progress isn’t linear. The scale will fluctuate, workouts won’t always feel great, and you won’t always make perfect choices—and that’s okay.
Action beats perfection. The longer you wait to start, the harder it becomes. Take the first step today.
Overthinking is one of the biggest reasons people struggle with fat loss. If you’re caught in a cycle of doubt and second-guessing, it’s time to shift your focus from worrying about the outcome to simply showing up and taking action. The Fat Loss Simplified System is here to help if you need guidance and accountability—just send me an email, let’s chat, and see if it's the right fit for you. And if this episode resonated with you, share it with a friend who might need to hear it!
Resources for You
Take the Fat Loss Readiness Quiz
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

Think you need to track every macro or ditch your favorite workout to speed up fat loss? Think again. In this episode, I’m breaking down a simple (and totally doable) way to accelerate fat loss without overhauling your routine. And here’s the kicker—you might not even need to change what you’re eating at all. Instead, a few small tweaks could make all the difference. If you’re ready for a practical, sustainable way to level up your results, you’re going to love this episode.
What You’ll Learn in This Episode:
How to optimize your nutrition without tracking macros or giving up foods you love
The sneaky ingredient swaps that reduce calories while keeping flavor intact
Why minor changes in food selection can lead to major fat loss results
The best protein-boosting hack that doesn’t require eating more food
Why some food labels hold the key to breaking through a fat loss plateau
Key Takeaways:
Small swaps make a big impact. You don’t have to give up condiments, ground beef, or your favorite breakfast—just swap to a version with better macros.
Protein is king. Increasing your protein intake (even slightly) can make a big difference in your fat loss progress.
Food labels are your best friend. Taking a second to compare similar products could mean cutting calories without even noticing.
Fat loss isn’t about restriction—it’s about smarter choices. No need to give up what you enjoy. Just make mindful, strategic shifts to keep progressing without feeling deprived.
Sustainability over extremes. Fat loss phases are temporary, but learning how to adjust your food choices while keeping meals enjoyable sets you up for long-term success.
If today’s episode helped you think differently about nutrition, share it with a friend who could use a fresh, sustainable approach to fat loss! And if you’ve been enjoying the podcast, leaving a quick review helps more people find this content and make real progress for themselves.
Resources for You
Take the Fat Loss Readiness Quiz
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

If you’ve ever felt like fat loss is an uphill battle—where some days you’re fired up and ready to hit the gym, and other days you just want to melt into the couch—this episode is for you. The truth is, motivation is not the key to long-term success. Instead, your habits, daily structure, and environment play a much bigger role in whether you stay consistent or keep starting over every Monday.
In today’s episode, we’re breaking down how to automate your fat loss success so you never have to rely on motivation again. I’ll walk you through simple ways to structure your meals, workouts, and environment to make fat loss feel effortless instead of exhausting.
What You’ll Learn in This Episode:
Why motivation is unreliable—and what actually keeps you consistent
How to build structure into your workouts and meals so you don’t have to “wing it”
The power of evening routines (and why I don’t have a morning routine)
How your environment is quietly shaping your food and exercise choices
The one shift that makes fat loss easier than failure
Key Takeaways:
Motivation won’t save you. Some days you’ll feel like it, some days you won’t—build habits that keep you on track no matter what.
Structure = consistency. Plan your meals, workouts, and routines in advance so you never have to guess.
Your environment shapes your success. Make healthy choices easier by setting up your space for success.
Find your people. Support matters—surround yourself with those who lift you up.
Small wins add up. Start with one change, master it, then stack another. Progress is built one step at a time.
Need help structuring your workouts and nutrition for long-term success? Check out my free resources, coaching programs, and community support.
Resources for You
Take the Fat Loss Readiness Quiz
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

If you’ve ever felt like you’re putting in the work, doing everything “right,” but still not seeing the results you want in the mirror, this episode is for you. Inspired by a recent conversation with one of my clients, we’re diving into why maintenance might actually be more valuable than constantly chasing weight loss.
Many people believe that fat loss is all about eating less and moving more, but that mindset can leave you feeling frustrated, stuck, and spinning your wheels. In today’s episode, we break down why maintenance is crucial for long-term success, how to recomposition your body for better muscle definition and energy levels, and the biggest mistake that keeps people from achieving the look and feel they truly want.
If you’re tired of dieting and not seeing the progress you expected, this episode is going to change the way you approach your fat loss journey.
What You’ll Learn in This Episode:
Why always being in a calorie deficit might be holding you back
How maintenance can actually lead to better fat loss results
The concept of dieting periodization and why it matters
The role of muscle building in changing your body composition
Why your fat loss plateau might be a sign you need to focus on something else
Key Takeaways:
Fat loss isn’t always just about eating less – Constant dieting can lead to muscle loss, leaving you feeling smaller but not stronger.
Maintenance fuels real transformation – It gives your body what it needs to build muscle while reducing body fat percentage.
Recomposition > Rapid weight loss – Keeping muscle while burning fat creates a stronger, leaner, and more defined body.
Structured phases work best – Cycling through fat loss, maintenance, and muscle growth prevents plateaus and burnout.
If you're stuck, pivot – Focusing on maintenance might be the missing key to unlocking real, lasting results.
At the end of the day, losing weight isn’t the goal—feeling confident, strong, and energized is. If you’ve been stuck in a cycle of dieting and not seeing the changes you want, it might be time to focus on maintenance, muscle-building, and sustainable progress instead.
Need help implementing this in your own journey? Join the Fat Loss Simplified System for guidance, accountability, and a proven strategy to build the body you love—without burnout.
Resources for You
Take the Fat Loss Readiness Quiz
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