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

Health & Wellness Podcasts

Struggling to lose weight and keep it off—without sacrificing your favorite foods or spending hours in the gym? Feeling stuck, despite trying different workouts and diets? Frustrated that no matter how much cardio you do, the stubborn fat won’t budge? Welcome to Fat Loss Simplified—the podcast that cuts through the noise and gives you clear, sustainable strategies to burn fat, build muscle, and tone your body—without restrictive diets or time-consuming workouts. I’m Bryce Hamilton, certified fitness and nutrition coach, and I help busy women like you lose fat, gain strength, and create a body you feel confident in. For years, I thought the key to fat loss was following strict meal plans, cutting carbs, or pushing through exhausting workouts. But none of it was sustainable (which always lead to regaining the weight I had just lost). Once I found a smarter, balanced approach—focusing on strength training, metabolism-friendly nutrition, and practical habits—everything changed. Now, I’m here to help you do the same. Each episode, you’ll get simple, actionable advice on: - Strength training for women—how to lift weights for fat loss and muscle tone - The truth about metabolism and how to make it work for you - Meal prepping and macro-friendly eating that fits your lifestyle - How to lose weight fast—without gaining it back - Breaking through plateaus and getting lasting results No gimmicks. No nonsense. Just real, practical strategies to help you look and feel your best while still enjoying life. So, grab your favorite snack (yes, you can keep it in your plan), hit play, and let’s take your strength, confidence, and fat loss to the next level—one meal and one workout at a time.

Location:

United States

Genres:

Health & Wellness Podcasts

Description:

Struggling to lose weight and keep it off—without sacrificing your favorite foods or spending hours in the gym? Feeling stuck, despite trying different workouts and diets? Frustrated that no matter how much cardio you do, the stubborn fat won’t budge? Welcome to Fat Loss Simplified—the podcast that cuts through the noise and gives you clear, sustainable strategies to burn fat, build muscle, and tone your body—without restrictive diets or time-consuming workouts. I’m Bryce Hamilton, certified fitness and nutrition coach, and I help busy women like you lose fat, gain strength, and create a body you feel confident in. For years, I thought the key to fat loss was following strict meal plans, cutting carbs, or pushing through exhausting workouts. But none of it was sustainable (which always lead to regaining the weight I had just lost). Once I found a smarter, balanced approach—focusing on strength training, metabolism-friendly nutrition, and practical habits—everything changed. Now, I’m here to help you do the same. Each episode, you’ll get simple, actionable advice on: - Strength training for women—how to lift weights for fat loss and muscle tone - The truth about metabolism and how to make it work for you - Meal prepping and macro-friendly eating that fits your lifestyle - How to lose weight fast—without gaining it back - Breaking through plateaus and getting lasting results No gimmicks. No nonsense. Just real, practical strategies to help you look and feel your best while still enjoying life. So, grab your favorite snack (yes, you can keep it in your plan), hit play, and let’s take your strength, confidence, and fat loss to the next level—one meal and one workout at a time.

Language:

English

Website:

https://holistichabits.fit/

Episodes

154 | Why “Move More, Eat Less” Doesn’t Work for Exhausted Moms

5/6/2025

In today’s episode, I’m answering a listener-submitted question that hits home for so many moms: “I’m constantly exhausted. How am I supposed to find the energy to work out?” With Mother’s Day around the corner, I wanted to shine a light on the real-life tension moms face between wanting to feel strong and energized—without burning themselves out in the process. If you’ve ever felt stuck between taking care of everyone else and trying to prioritize your own health, this episode will give you the permission, perspective, and practical tools to do both. Here’s what you’ll learn in this episode: If this episode helped you feel seen, I’d love for you to share it with a mom who’s doing her best but feels stretched thin. It could be the encouragement she needs to make her health a priority again—on her terms. Become a Fat Loss Simplified Insider Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:25:47

153 | Want to Finally Win at Fat Loss? Here’s What Successful Women Understand with Lindsey House

5/2/2025

In today's episode, I’m sitting down with Registered Dietitian and accountability coach Lindsey House to break down the three biggest mindset blocks that stop women from making real fat loss progress—and how you can overcome them. If you've ever felt frustrated because the number on the scale isn’t moving fast enough... or wondered if taking time for yourself means taking away from your family... this conversation will give you a new, healthier perspective. You’ll hear why setbacks don't mean failure, how to stay consistent without going “all or nothing,” and why resilience is the real secret weapon for lasting results. Here’s what you’ll learn in this episode: If today’s conversation sparked a shift in how you think about fat loss, consistency, and progress, I’d love for you to share it with someone who needs to hear this too. You never know who’s stuck in the “all-or-nothing” cycle and just needs a reminder that real change is built on resilience, not perfection. Grab Lindsey's Free Audiobook "Direction Not Perfection" Check Out the "Direction Not Perfection" Podcast Become a Fat Loss Simplified Insider Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:47:55

152 | If Weight Loss Feels Miserable, This Might Be Why

4/29/2025

You’re trying to stick to your calorie deficit, and you’re choosing healthy foods. But by the end of the day, you’re starving—and that’s leading you to eat more than you planned, making real fat loss feel impossible. In this Q&A Tuesday episode, I’m explaining exactly why this happens and what you can do about it. I walk you through the Protein Leverage Hypothesis, a study-backed framework that explains how getting your protein right can help you manage hunger, stay consistent, and finally see the fat loss results you’re after. Here’s what you’ll learn in this episode: If this episode gave you a clearer game plan for managing hunger, send it to a friend who's serious about hitting their body composition goals too. And if you want a few high-protein meal ideas to help you hit your numbers easier, just shoot me a DM on Instagram or send me an email—I’ll send you a few of my favorites. Become a Fat Loss Simplified Insider Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:17:34

151 | How I Actually Eat on Vacation (and Still Feel Good After)

4/25/2025

Vacations are meant to be fun—but let’s be honest for a second, they can also feel stressful when you’ve been putting in serious work at the gym. The good news? You don’t have to choose between enjoying your trip and staying consistent. In this episode, I’m breaking down my top 8 travel tips to help you stay aligned with your goals without losing the freedom and fun of being away. Whether you’ve got a beach trip coming up, a weekend getaway, or just want to feel more in control when your routine’s out the window, this is your ultimate travel survival guide. Here’s what you’ll learn in this episode: If these tips helped shift how you think about vacation and staying on track, don’t keep it to yourself—share this episode with a friend who wants to enjoy their trip and feel great doing it. And if you want a copy of the Ultimate Travel Guide (with all 8 tips, a food packing list, bodyweight workouts, and go-to travel snacks), just shoot me a DM or email using the links below. I’ll send it straight over. Become a Fat Loss Simplified Insider Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:12:46

150 | What If You Didn’t Have to Choose Between Fat Loss and Fun?

4/22/2025

From Easter candy to backyard BBQs to last-minute dinner invites—this season makes it feel almost impossible to stay on track with your fat loss goals. In this Q&A Tuesday episode, I break down how to navigate social events and enjoy fun food along the way. Whether you’re staring down a buffet table or debating a second slice of cake at your kid’s birthday party, you’ll walk away with a strategy that feels doable —and still lets you enjoy those special moments without second-guessing yourself. Here’s what you’ll learn in this episode: If you’ve ever left a party thinking, “I blew it,” this episode gives you the tools to rewrite that story—for good. Become a Fat Loss Simplified Insider Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:15:58

149 | What It Really Takes to Be the Leanest Man in the World with Robert Sikes

4/18/2025

In this raw and honest conversation, I’m joined by Robert Sikes—natural bodybuilder, entrepreneur, and (literally) the leanest man in the world. We talk about what it actually takes to get that lean, what it costs physically and mentally, and why chasing “leaner” isn’t always better. We also unpack both of our personal journeys through disordered eating, unrealistic standards, and the pursuit of something deeper than a six-pack. This one goes beyond macros and workouts—it’s about mindset, priorities, and what a sustainable, fulfilling life really looks like. What We Cover in This Episode: This episode is your reminder that real success in fitness isn’t just about how lean you can get—it’s about who you become in the process. And sometimes the healthiest thing you can do… is choose a different goal entirely. Resources & Links: https://podcasts.apple.com/us/podcast/savage-perspective-podcast/id1169900822https://www.ketobrick.comhttps://www.ketobodybuilding.com Become a Fat Loss Simplified Insider Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:25:11

148 | Fitness for Busy Women: Stop Starting Over. Do This Instead

4/15/2025

In today’s episode, I’m breaking down what it really looks like to prioritize your health when your schedule feels anything but flexible. We’re going to unpack the real reason consistency feels so hard (hint: it’s not laziness or lack of discipline) and walk through the small shifts that make taking care of yourself feel doable again. Because fitness should fit into your life—not take it over. What You’ll Learn in This Episode: Key Takeaways: If your life doesn’t leave much room for “perfect plans,” this episode will show you how to make sustainable changes with the time and energy you do have. Become a Fat Loss Simplified Insider Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:18:27

147 | The Real Reason Your Calorie Tracking Isn’t Working

4/11/2025

You don’t need to cut out pizza, ice cream, or your favorite snacks to lose fat. But you do need to be smart about how you work them in. In this episode, I’m breaking down how to actually use the 80/20 (or 90/10) rule in a way that supports your goals—instead of quietly sabotaging them. We’ll talk about one of the most common mistakes people make with flexible dieting, how to fix it, and how to build a way of eating that works for your life (not against it). What You’ll Learn in This Episode Key Takeaways This one’s short, simple, and super practical. If you’ve ever felt confused about how to eat in a way that’s flexible and effective—this episode is exactly what you need. Join the Fat Loss Simplified System Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:15:14

146 | Why Your Body Won’t Let Go of Fat

4/8/2025

If you’re not seeing results in the gym like you’d hoped, you might be overlooking one of the most common (and most ignored) fat loss roadblocks: stress. In today’s episode, I’m answering a listener’s question: “Can stress really be the reason I’m not losing fat?” We’ll walk through how stress affects your metabolism, what it’s doing to your body behind the scenes, and how to start reducing the hidden stressors that might be holding you back. If you’ve ever felt like fat loss is harder than it should be—this episode is a must-listen. What You’ll Learn in This Episode Key Takeaways Whether you’re burned out, doing everything “right,” or just feeling stuck—this episode will help you move forward with clarity, confidence, and a whole lot more simplicity. Join the Fat Loss Simplified System Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:18:09

145 | This Is What a Summer Body Really Looks Like

4/4/2025

Are you tired of the annual “get summer body ready” panic? Every year around this time, the pressure ramps up to shrink yourself into someone else’s version of confidence—and fast. But let’s be honest… that’s miserable. And it doesn’t have to be that way. In this episode, we’re flipping the script on what a “summer body” actually means—and how to feel proud of yours without crash dieting, cutting carbs, or burning out by June. You'll learn how to approach fat loss in a way that’s realistic, empowering, and lasts way beyond swimsuit season. Whether you want to wear shorts without criticizing yourself, feel strong at the beach, or enjoy ice cream with your kids without mentally spiraling… this one’s for you. What You’ll Learn in This Episode Key Takeaways If you’re ready to feel confident in your skin without overhauling your life, the Fat Loss Simplified System could be the answer you’ve been searching for. Coaching spots are now open—and prices go up soon. So, grab your spot here before it’s too late. Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:15:46

144 | What to Do When You Don’t Feel Like Eating Healthy or Working Out

4/1/2025

Ever feel like you know exactly what you should be doing—eating better, moving more, getting your workouts in—but you just can’t seem to actually get yourself to do them? In today’s episode, I’m answering one of the most common questions I get: “What should I do when I don’t feel motivated?” We’ll unpack why motivation isn’t something you can rely on—and how to take action even when you’re not feeling it. If you’ve ever struggled with getting started or staying consistent, this episode will give you the mindset shift you need to build momentum and get results—even when motivation is nowhere to be found. What You’ll Learn in This Episode Key Takeaways Whether you’re just getting started or you’ve hit a wall, this episode will help you stop waiting, start moving, and finally create the kind of consistency that makes fat loss feel simple. Join the Fat Loss Simplified System Submit a question for Q&A Tuesday: https://hamiltonfit.com/ask Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:13:51

143 | Can I Eat Bread and Still Lose Weight?

3/28/2025

One of my clients recently asked, “How much bread can I eat and still lose weight?” It’s a fair question—especially when social media makes it sound like eating toast is the reason why your jeans won’t button. In today’s episode, I’m sharing a real coaching call conversation where we unpack that exact question. You’ll learn what actually matters when it comes to eating bread, how to make smarter food decisions, and why cutting out your favorite foods is usually the wrong move. If you’ve ever felt guilty for eating carbs or found yourself confused about what “healthy bread options” even means—this one’s for you. What You’ll Learn in This Episode Key Takeaways So, no—you don’t need to ditch your favorite sandwich or skip strawberries to lose fat. With the right framework, you can enjoy the foods you love and still make meaningful progress. Win a Month’s Supply of Legion Athletics Protein! Want a month’s supply of Legion Athletics protein powder—on Bryce? Follow Bryce on Instagram and send him a message saying "Protein Giveaway" to enter! Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:18:25

142 | Why Does the Scale Fluctuate Even When You're Doing Everything Right?

3/25/2025

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 Key Takeaways 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

Duration:00:23:51

141 | The Power of Reverse Dieting with Megan Hardy

3/21/2025

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: Key Takeaways: 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. Win a Month’s Supply of Legion Athletics Protein! Want a month’s supply of Legion Athletics protein powder—on Bryce? Follow Bryce on Instagram and send him a message saying "Protein Giveaway" to enter! Connect with Megan: The Muscle Makeover Podcast | Follow Megan on IG Connect with Bryce: Email Bryce: resources@hamiltonfit.com | Follow Bryce on IG

Duration:00:55:51

140 | Fact or Fiction? How to Tell If Fat Loss Advice Is Worth Your Time

3/18/2025

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: Key Takeaways: 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

Duration:00:13:20

139 | The 4-Step Strategy to Nail Your Protein Intake Every Day

3/14/2025

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: Key Takeaways: 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

Duration:00:15:46

138 | The Truth About Fat Loss, Inflammation, and Insulin Resistance

3/11/2025

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: Key Takeaways: 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 | Follow Bryce on IG

Duration:00:27:42

137 | How Breaks from Training Impact Your Body Composition

3/7/2025

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: Key Takeaways: 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 QuizJoin the Fat Loss Simplified SystemBecome a Fat Loss Simplified InsiderFree Resources, Community, and Moresupport@hamiltonfit.com@rbryce_hamilton

Duration:00:19:05

136 | The #1 Fat Loss Progress Killer

3/4/2025

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: Key Takeaways: 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 QuizJoin the Fat Loss Simplified SystemBecome a Fat Loss Simplified InsiderFree Resources, Community, and Moresupport@hamiltonfit.com@rbryce_hamilton

Duration:00:11:00

135 | How to Speed Up Fat Loss Without Tracking Macros or Giving Up Your Favorite Workouts

2/28/2025

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: Key Takeaways: 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 QuizJoin the Fat Loss Simplified SystemBecome a Fat Loss Simplified InsiderFree Resources, Community, and Moresupport@hamiltonfit.com@rbryce_hamilton

Duration:00:11:01