Fat Loss School | Lose Weight + Improve Hormones & Metabolism with Healthy Food, Intermittent Fasting, Carb Cycling, Macros & Mindset

20 Tips for CONSISTENCY with Healthy Eating and Exercise

Consistency matters! You can’t exercise hard on Saturday and it be enough for the week - just like you can’t brush your teeth on Saturday and it be enough for the week. What you do once (even at 100% effort), isn’t as powerful as what you do regularly. 
We all know that but the struggle to be consistent is real for many women. I want you to be able to stick with your actions so you can reach your goals. So today I am sharing 20 strategies to help you be consistent with healthy eating and exercise. All of them won’t be for you as everyone has different tendencies and motivations. But there are likely a handful that will be magic for you! I want to put this struggle behind you and for you to be known for CONSISTENCY in healthy eating and exercise!
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.
 

88. How to Choose Which Diet and Exercise Plan to Follow

Sometimes we get stuck in our tracks because of overwhelming choices and indecision. Another word for it is ANALYSIS PARALYSIS. There are so many options that you become confused, hesitant, and then make no decision at all…meaning no forward progress at all. Or fall for each get-skinny-quick scheme and have so much going on you are confused, tired, hangry, and still see no results. Today's episode shares examples of searches for the right diet plan - and how the simplest, healthiest, and most sustainable plan is inevitably the one that will work. 
 
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.

Gynecologist Talks on HRT and Weight Strategies for Menopausal Women

Do you have questions about Hormone Replacement Therapy (HRT)? Like will adding hormones affect your weight? Doesn’t HRT cause cancer? What are the real risks.. and benefits beyond stopping hot flashes & night sweats? All of these questions and more will be addressed today in a conversation with  gynecologist Maegan Allen. Not only do we deep dive into HRT, she  also gives her professional recommendations for us fabulous-over-fifty women looking to lose fat in a healthy way and keep it off long term to live our healthiest, best lives!
 
REGISTER for the Melt Your Middle 5-Day Challenge here: https://www.fasterwaycoach.com/rounds/melt-your-middle?aid=AMYBRYAN
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN 
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.
Dr. Mary Clare Haver's The New Menopause book: https://amzn.to/3CD1Wej 
Email Maegan Allen here: mnl0003@tigermailauburn.mail.onmicrosoft.com 

86. Nutrition and Lifestyle Secrets for Youthful Skin After Age 50

Do you notice that likely anyone you know who prioritizes healthy eating and exercise - including our FASTer Way trainers, staff, and coaches …have not only healthy bodies but healthy skin? There’s a correlation there that I want to address. Today’s FAT LOSS SCHOOL episode will take a deep dive into another benefit of healthy eating and healthy lifestyle habits…healthy, hydrated skin. Get ready to learn the foods to eat and the habits to adopt - or avoid - in order to help your skin stay as thick, hydrated, and healthy as possible! 
JOIN our 5-Day MELT YOUR MIDDLE Challenge (Feb 17-21, 2025) here: https://www.fasterwaycoach.com/rounds/melt-your-middle?aid=AMYBRYAN
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.

Taming Your HUNGER HORMONES to Reduce Cravings (and Shed Fat After 50!)

Do you ever catch yourself thinking, Why am I hungry all the time? I just ate! Or maybe after dinner, it’s a back-and-forth dance—sweet, salty, sweet again. Sound familiar?
If you're in menopause or beyond, you might be wondering, Is it my hormones? And can I do anything about it?
In this episode, we break down exactly what's going on with your hunger hormones during menopause and, more importantly, how to regain control. If cravings have been creeping into your life (and your waistline), this is the episode you’ve been waiting for. Don't miss it!
 
JOIN our 5-Day MELT YOUR MIDDLE Challenge (Feb 17-21, 2025) here: https://www.fasterwaycoach.com/rounds/melt-your-middle?aid=AMYBRYAN
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.

Reducing BELLY FAT: Strategies That Work for Women Over 50

For women over 50, belly fat is one of the main complaints. I can’t tell you how many times I’ve heard, “I just want to lose this belly fat.” Not only is belly fat unsightly, there is likely deep visceral fat surrounding your organs that is dangerous for your overall health. Today’s lesson will include 3 strategies that work for reducing belly fat - even after menopause - and an invitation to a challenge to make a difference in only 5 days!
REGISTER for my 5-DAY MELT YOUR MIDDLE CHALLENGE here: https://www.fasterwaycoach.com/rounds/melt-your-middle?aid=AMYBRYAN
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.

Le Bergin: Why Your Nutrition & Fitness Plan Needs (Strategic) Variety

Ready to take your fitness and fat-loss game to the next level? Today, I’m joined by Le Bergin, a pro trainer for the FASTer Way, to uncover the science behind PAIRING and VARYING—two game-changing strategies that keep you burning fat and building strength like never before. If you’re stuck on the old-school ideas of endless cardio or extreme calorie-cutting, this episode will flip the script. Le breaks down our undulating, cyclical plan and shows why it’s perfect for women over 50 who want sustainable, powerful results. Tune in for insights that could transform your approach to fitness and nutrition!
FOLLOW Le Bergin on Instagram @le_bergin_
DOWNLOAD the Deficit & Reverse Diet Guide here: https://amybryanfasterway.myflodesk.com/reverse 
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.

82. Healthy WEEKEND Tips: Don't Let WEEKENDS Become A WEAK END

Today, I’m tackling a big challenge that so many of us face—the weekend! You know what I’m talking about: Fridays roll around, and suddenly all our good habits seem to fly out the window. It’s time to put an end to that cycle and make sure your weekends aren’t undoing all the hard work you’ve put in during the week. Let’s turn your weekends into an asset for your goals instead of a stumbling block.
So grab a notebook, and let’s dive into how to avoid turning your weekends into weak ends!
 
CONNECT with Amy Bryan any of the following ways: 
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.

81. 3 Diet MISTAKES Keeping You From Losing Weight (and what to do instead!)

It breaks my heart when women share that they can't lose weight but that they are cutting calories, cutting fat, cutting carbs, planning lots of tiny meals, exercising for hours, and so on. All the wrong things! My mission is to correct these mistakes so you, my fabulous-over-fifty friend, can see the results you are desperate for. Today's episode tackles the top 3 diet mistakes that are blocking your weight loss results - and, of course, what to do instead!
 
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.

80. 4 Strategies to Shed the First 5-10 Pounds

Welcome to Fat Loss School! Grab your notebooks and settle in because today we’re diving into the lesson everyone wants to know: how to lose the first 5-10 pounds. It’s January, and you are looking to shake off those holiday pounds. Trust me, I’m right there with you. But I’m not scrambling for some crazy fad or quick fix, though. I KNOW what to do, and I’m here to teach you the same strategies that bring me peace of mind and real results. Sustainable fat loss is about making small, sustainable tweaks, and getting back to the basics. So, consider this your Fat Loss 101 class. Let’s get to work
ENROLL in my next FASTer Way 6-week online class at https://www.fasterwaycoach.com/AMYBRYAN
CONNECT with Amy Bryan any of the following ways: 
SCHEDULE a discovery call, VOICE MESSAGE me, JOIN my free Facebook community group, and DOWNLOAD my latest freebies at www.linktr.ee/amybryanfasterway
EMAIL me at amy@fatlossschool.net.