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 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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