How to Live at Maintenance - and Visit a Deficit

<p>Most women know how to lose weight.</p><p>Very few know how to maintain it.</p><p>And that’s usually where the cycle starts:Lose weight → regain it → start again.</p><p>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.</p><p>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.</p><p><br /></p><p><strong>In this episode:</strong></p><ul><li>Why maintenance can feel harder than fat loss</li><li>Why maintenance is a skill — and needs practice</li><li>The binge/restrict cycle and why over-restriction often backfires</li><li>Why you shouldn’t wait until you’re exhausted to take a diet break</li><li>How to practice maintenance for a few days or weeks at a time</li><li>What actually happens when calories increase</li><li>Water retention vs body fat gain</li><li>Why maintenance still improves body composition</li><li>How building muscle lowers overall body fat %</li><li>Protein recommendations at maintenance</li><li>Why most women should spend far more time at maintenance than in a deficit</li><li>Maintenance ranges and learning how your body responds</li></ul><p><strong>Want to know your numbers? </strong></p><p><a href="https://v9cv2hpnyi8.typeform.com/to/Ufp2GGPb?utm_source=xxxxx&amp;utm_campaign=xxxxx" rel="ugc noopener noreferrer" target="_blank">⁠Try our newly built calorie and macro calculator!⁠</a></p><p><strong>Need more support?</strong></p><p><a href="www.fitpositive.ie" rel="ugc noopener noreferrer" target="_blank">⁠Join us inside the Fit Positive Membership</a></p>