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 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

Eating in moderation sounds like the perfect, balanced approach for fat loss—unless it doesn’t work. While it’s often seen as the golden rule of healthy eating, it only works if certain conditions are met.
In this episode, I break down when moderation works, when it doesn’t, and the two essential questions you need to ask yourself before making it your go-to strategy. If you’ve ever wondered why eating in moderation feels effortless for some people and frustrating for others, this episode is for you.
What You’ll Learn in This Episode:
The real definition of moderation (and why it’s different for everyone)
Why eating “in moderation” works for some but not for others
The role of metabolic flexibility in making moderation effective
How to build your ability to eat in moderation while still seeing results
Key Takeaways:
Moderation only works when you have the awareness of what’s in your food and what your body needs.
If you struggle with weight gain when trying to eat intuitively, your metabolism might need some revitalization work.
Muscle is the key to increasing metabolic flexibility, allowing you to eat more while still burning fat.
The goal isn’t to track forever—it’s to build the awareness and habits that make moderation effortless.
Eating in moderation can be the ultimate goal, but it may not align with where you are right now. By improving awareness, building muscle, and strengthening metabolic flexibility, you can get to a place where you never have to track another macro or count another calorie again.
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

Tired of all the conflicting fat loss advice out there? One expert says one thing, another says the complete opposite, and somehow you're supposed to figure out what actually works. In this episode, we’re cutting through the noise and laying out five universal truths about fat loss that apply no matter where you’re starting from.
What You’ll Learn in This Episode:
The 5 universal truths of fat loss that apply to everyone
Why extreme diets and overtraining can actually slow your progress
How to break free from the cycle of losing and regaining weight
The key mindset shift that makes fat loss feel effortless
Key Takeaways:
Your metabolism responds to more than just calories—it responds to stress, diet, and lifestyle.
Yo-yo dieting makes fat loss harder over time.
Why focusing on daily habits leads to long-term success.
Building muscle makes fat loss easier and helps you maintain results forever.
Walking is one of the simplest, most effective ways to boost fat loss without added stress.
Fat loss doesn’t have to be complicated or exhausting. When you focus on what actually works and ditch the quick-fix mentality, progress becomes simpler and more sustainable. The key isn’t doing everything perfectly—it’s staying consistent with the right habits over time. So, if you’re tired of spinning your wheels, start small, stay patient, and trust the process. If this episode gave you some clarity, make sure to subscribe and share it with someone who could use it. Keep taking action, and I’ll see you in the next one!
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

In this episode, I’m sharing two real-life stories that show how the right mindset can make all the difference in sustainable fat loss. These are the stories of two clients—one who embraced the process and saw incredible results, and another who let common roadblocks stand in their way. If you've ever wondered why some people lose weight and keep it off while others yo-yo diet for years, this episode will give you the clarity you need.
What You’ll Learn in This Episode:
The critical mindset shift that leads to long-term fat loss success.
Why focusing on daily scale fluctuations can sabotage your progress.
The common excuse that holds most people back—and how to overcome it.
How to stay consistent, even when life gets busy.
Key Takeaways:
Progress Over Perfection – Success comes from focusing on daily habits and behaviors, not chasing rapid weight loss.
Zoom Out for Perspective – Short-term fluctuations on the scale mean nothing in the grand scheme of things. Track trends over time.
Make Time, Don’t Find Time – Life is always busy. Waiting for the perfect time to start will keep you stuck forever.
Sustainability is Key – The fastest way to fat loss is doing it once in a way that fits your lifestyle, rather than crash dieting over and over.
By shifting your focus away from daily scale fluctuations and instead looking at the bigger picture, like overall strength gains and how your clothes fit, you’ll stay motivated and on track. Success comes from making consistent choices, not waiting for the perfect moment or relying on drastic measures. If you want to achieve sustainable fat loss, it's about taking control now—not later.
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

Ever notice how eating real, whole foods gets labeled as "dieting"? In today’s episode, we tackle a frustrating reality: our society has become so accustomed to ultra-processed food that simply eating basic, nutrient-dense meals can be seen as an attempt to lose weight. This idea hit home when my wife told me about a conversation at work—where bringing a lunch of whole, single-ingredient foods somehow turned into a discussion about weight loss.
Why This Perception is a Problem
Eating real food isn’t about restriction—it’s about fueling your body well.
Our culture has normalized ultra-processed, addictive foods to the point that anything else feels "extreme."
Not making this mindset shift is actively holding people back from feeling their best.
The Power of Whole Foods
Why my household is an "ingredient household."
The key difference between eating well for life vs. short-term dieting.
How whole foods keep you full, energized, and thriving.
The Ultra-Processed Food Trap
How food companies design products to override your natural hunger signals.
The science behind why processed foods are so hard to stop eating.
Why willpower alone isn’t the solution when you’re up against engineered cravings.
How to Shift Your Mindset & Make the Switch
Stop thinking of real food as "diet food"—it’s just food.
The massive impact of redefining “normal” eating habits.
Simple ways to prioritize whole foods without feeling like you’re missing out.
If you’ve ever felt judged for eating real food or struggled to break free from processed food cravings, this episode is packed with insights to help you make that needed mental switch.
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

In this eye-opening episode, I sit down with Coach Iman Whyte to explore the often-overlooked connection between gut health, body composition, and overall well-being.
Iman shares her personal journey of battling gut issues for nearly a decade and how it led her to become passionate about helping others overcome similar challenges. We discuss:
Signs Your Gut Health Might Be Compromised
Learn to recognize common symptoms that may indicate gut problems, including:
Chronic bloating and gas
Irregular bowel movements
Frequent fatigue and brain fog
Skin issues and frequent illnesses
The Gut-Brain Connection
Discover how poor gut health can impact your:
Mental health and mood
Ability to lose weight and build muscle
Overall energy levels and performance
Everyday Habits That May Be Harming Your Gut
Uncover surprising factors that could be damaging your gut health, such as:
Overuse of common medications
Chronic stress and poor sleep
Certain dietary choices
We also explore why traditional medical approaches often fall short in addressing gut health issues and discuss alternative options for seeking help.
If you've been feeling "off" and suspect your gut health might be to blame, this episode is for you.
Connect with Iman on The Mindset Diet podcast
Connect with Iman on IG: @builtbybalance_iman
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

In this episode, I am revealing my proven blueprint for transitioning to intuitive eating - a sustainable approach that allows you to get lean, stay lean, and feel confident in your body without having to constantly track and obsess over food.
I'll guide you through the often-overlooked steps that make intuitive eating truly effective:
Building The Foundation
Discover why jumping straight into intuitive eating often backfires, and how a strategic period of macro tracking can set you up for long-term success by:
Training your body to recognize true hunger and fullness cues
Building awareness of portion sizes and nutritional balance
Understanding your unique energy needs and food preferences
Key Habits for Intuitive Eating Success
Learn the three essential habits that complement your nutritional awareness:
Gradual food quality improvements: Simple shifts towards more nutrient-dense choices
Consistent daily movement: The power of walking and time-efficient strength training
Stress Management: Keeping the stress to recovery ration in check
If you're ready to build a sustainable and enjoyable relationship with food, this episode provides the blueprint you need to make intuitive eating a reality.
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

Ever feel like you're doing everything right to lose weight, but the results just aren't showing up? In this episode, I address the common frustration of feeling stuck despite your best efforts and reveal why the belief that you're "missing something" might be the very thing holding you back.
I'll get into two crucial questions you need to ask yourself:
1. Are You Truly Being Consistent?
Discover the hidden ways you might be sabotaging your progress:
The impact of seemingly harmless "little bites"
Why bending the rules "just this once" can derail your efforts
The importance of honesty in your self-assessment
2. Have You Given It Enough Time?
Understand why patience is key in your transformation:
The non-linear nature of progress
Why lasting change requires trust in yourself and the process
How to avoid the trap of chasing quick fixes and extreme measures
Learn how to:
Leverage past experiences to inform your current approach
Create a personalized plan that aligns with your lifestyle and values
Embrace consistency as the true "shortcut" to success
I also share my own journey of overcoming the search for that elusive missing piece, revealing how I learned to create a custom approach that includes the foods I love and maintains my social life.
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

In this episode, I am revealing the number one thing most people ignore when it comes to strength training so you can revolutionize your workouts and achieve the body you've always wanted.
Here's what you'll learn:
The Foundation of Effective Strength Training
Discover why progressive overload is crucial for:
Shaping your body and achieving that attractive, well-rounded appearance
Sustainable fat loss and muscle gain (body recomposition)
Breaking through plateaus and seeing consistent progress
Mastering the 5x5 Routine
Learn how to implement a simple yet effective workout plan:
Focus on five basic movements: squats, bench press, deadlifts, pull-ups, and overhead press
Understand the power of the 5x5 protocol (5 sets of 5 reps)
Optimize your time with efficient, 20-minute workouts
The Art of Progression
Uncover the secrets to steady improvement:
How to choose the right starting weight
Strategies for increasing volume over time
When and how to add weight to the bar
Avoiding Common Pitfalls
Gain insights on:
Why lifting the same weight for years hinders progress
The importance of tracking your lifts
Balancing progression with injury prevention
Ready to take your strength training to the next level? This episode provides the blueprint for consistent, measurable progress.
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

In this episode, I break down the real reasons why most traditional weight loss advice isn’t working for you and why it often leaves you feeling stuck, frustrated, or regaining the weight you’ve worked so hard to lose. I’ll unpack the myths about dieting and exercise, explain how your body really works, and reveal the mindset shifts and sustainable habits that lead to long-term success. If you’re ready to ditch the dieting extremes and take control of your health for good, this episode is for you.
What You’ll Learn in This Episode:
Why extreme diets and overexercising set you up to fail
How your body’s natural adaptations can work for or against your goals
The importance of small, consistent habits in achieving sustainable fat loss
Why mindset plays a crucial role in building confidence and staying motivated
How to create a framework that supports your lifestyle, not fights against it
Key Takeaways:
Traditional dieting approaches like extreme calorie restriction and hours of cardio do more harm than good. They disrupt your metabolism and make it harder to lose fat in the long run.
Sustainable fat loss doesn’t have to feel like punishment. It’s about building small, effective habits like better sleep, higher protein intake, and simple strength training.
Shifting your mindset to focus on what you can do and celebrating small wins is the key to creating unstoppable momentum.
Resources Mentioned:
My Free Fat Loss Audio Course: Ready to stop spinning your wheels? Send me a message on Instagram, and I’ll send it straight to you!
Enjoyed the Episode? If this episode resonated with you, please share it with a friend or leave a review. Your feedback means the world and helps this podcast reach more people who are ready to build confidence in their body in less time.
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