When to Take a Diet Break (& Other Maintenance Questions)
Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to SuckShow Notes
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
Resources Mentioned: Maintenance Masterclass Episode Q&A: Maintenance Refresher, Mindset Shifts, and Real-Life Strategies for Success in Maintenance
Connect with Us: Iris Deadlifts on Instagram Amy Rudolph on Instagram Work with us at Beth Feraco Fitness
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.
Apple Podcasts | Spotify
Be sure to share your favorite episodes on social media and tag us! Join Iris Deadlifts on Instagram and Amy Rudolph on Instagram.
More from Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck
In today’s very special 200th episode, we’re celebrating with the people who have helped make this podcast what it is: our community! We invited listeners to pull up a virtual chair, hang out with us, ask questions, and talk through real-life fitness, nutrition, fat loss, and mindset.
In today’s episode, we’re joined by Elise, coach, mom, and creator of The Skinny on Fitness. Elise shares how her background in culinary school, nutrition, running, and strength training eventually led her into coaching, and we dig into moving beyond the “if it fits your macros” (IIFYM) era, why food quality still matters even when calories and macros are accounted for, and how repeat meals, simple structure, and fewer decisions can make healthy eating much easier to sustain.
In today’s episode, we’re answering listener questions around protein intake, calorie tracking, daily movement, and managing cravings. How much protein do you need per day? Is it true that we can’t digest more than 35 grams at a time? What do you do about crazy PMS cravings and hunger? Can I do spin classes instead of daily walking?
In today’s SELECTS episode, we’re joined by Barbie Boules,RDN. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy.
In today’s episode, we’re talking about what to do when you’re sick, how to decide whether you should work out when you’re under the weather, and why a few days away from your normal routine isn’t going to undo your progress. We break down the “above the neck, below the neck” rule for exercise when sick, talk about when it makes sense to rest instead of train, and discuss what to prioritize with nutrition, hydration, and recovery when you’re not feeling your best.