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 loss
Why maintenance is a skill — and needs practice
The binge/restrict cycle and why over-restriction often backfires
Why you shouldn’t wait until you’re exhausted to take a diet break
How to practice maintenance for a few days or weeks at a time
What actually happens when calories increase
Water retention vs body fat gain
Why maintenance still improves body composition
How building muscle lowers overall body fat %
Protein recommendations at maintenance
Why most women should spend far more time at maintenance than in a deficit
Maintenance ranges and learning how your body responds
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Claire Farrell. Innehållet i podden är skapat av Claire Farrell och inte av,
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