In today’s episode, we're revisiting one of the most misunderstood parts of a fitness journey: maintenance. We answer listener questions about wanting to eat more without gaining weight, dealing with mental hunger versus physical hunger, and why learning to maintain your results is every bit as important as losing weight in the first place. We also discuss the influence of social media, unrealistic expectations around calories, and why maintenance should never feel like a punishment.
We also tackle another coaching question we hear all the time: when is it time to take a break from a calorie deficit? From recognizing diet fatigue and understanding maintenance breaks to overcoming the fear of "undoing your progress," we explain why strategically stepping out of a deficit can actually help you build a healthier body composition and a more sustainable relationship with food.
If you've ever worried about gaining weight in maintenance, struggled with constant hunger, or felt nervous about increasing your calories, this conversation is for you.
"If you take care of your body, your body's gonna take care of you."
- Amy Rudolph
"The skill is in recognizing I don't actually want more or need more.”
- Iris Deadlifts
This week on Capable and Worthy: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:
How to tell the difference between physical hunger and mental hunger
Why comparing your maintenance calories to people on social media can be misleading
Practical ways to increase calories while maintaining your weight
How meal structure and food choices can improve fullness and satisfaction
Signs that it's time to take a maintenance break or diet break
Why your scale weight and body composition naturally change in maintenance
How long to stay in a calorie deficit before considering a break
Why practicing maintenance is essential for long-term fat loss success
Thanks for tuning in to this week’s episode of Capable and Worthy: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
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