How to Live at Maintenance - and Visit a Deficit

Most women know how to lose weight.Very few know how to maintain it.And that’s usually where the cycle starts:Lose weight → regain it → start again.In this episode, Claire talks about what maintenance actually looks like in real life, why so many women struggle when calories increase again, and why maintenance is a skill that needs to be practiced — not feared.This is a practical conversation about moving out of a calorie deficit without losing control, understanding why maintenance still supports body composition goals, and learning how to build a healthier relationship with food long term.In this episode:Why maintenance can feel harder than fat lossWhy maintenance is a skill — and needs practiceThe binge/restrict cycle and why over-restriction often backfiresWhy you shouldn’t wait until you’re exhausted to take a diet breakHow to practice maintenance for a few days or weeks at a timeWhat actually happens when calories increaseWater retention vs body fat gainWhy maintenance still improves body compositionHow building muscle lowers overall body fat %Protein recommendations at maintenanceWhy most women should spend far more time at maintenance than in a deficitMaintenance ranges and learning how your body respondsWant to know your numbers? ⁠Try our newly built calorie and macro calculator!⁠Need more support?⁠Join us inside the Fit Positive Membership