So, you’re wrapping up your fat loss phase—amazing! But now you’re wondering:
When should I actually start maintenance?
How long should I stay in maintenance?
What does it actually mean?
Am I going to gain weight if I stop eating in a deficit?
Let’s clear this up so you can transition into maintenance with confidence and set yourself up for long-term success.
First—What is the Maintenance Phase?
A maintenance phase is simply fueling your body with the same amount of energy it uses—so you’re not losing weight or gaining it. You’re just eating enough to sustain your energy, performance, and overall well-being without being in a calorie deficit.
A maintenance phase does NOT mean changing your workouts—you can continue training as usual. Since we’re not bodybuilders doing extreme weight training, there’s no need for a “deload phase” or cutting back your workouts unless you feel run down.
When Should You Start Maintenance?
A maintenance phase is for women who have been consistently in a strict fat loss phase, meaning you've actually been in a calorie deficit for 12 weeks straight (not loosely tracking or taking frequent breaks).
If you’ve been truly sticking to the plan, you’ll benefit from a period of increased calories and fueling properly before going back into fat loss another fat loss phase.
How Long Should You Stay in Maintenance?
A good maintenance phase lasts 4-8 weeks and should happen every 12 weeks if you’ve been in a strict deficit.
Here’s a guide to how long you should stay in maintenance:
If you feel great at the end of your fat loss phase, you likely only need 4 weeks of maintenance.
If you’ve felt fatigued, had low energy, or were constantly hungry, aim for at least 6 weeks before entering another fat loss phase.
In extreme cases (if you’re completely exhausted and struggling), take up to 8 weeks before returning to fat loss.
Think of it this way—the stricter and more aggressive your fat loss phase was, the longer you should stay in maintenance.
How to Switch to Maintenance in the App
Adjust this setting by switching your goal from “Lose Weight” to “Maintenance” under profile in the app. This will automatically update your macros and calorie target to match your maintenance needs.
If the idea of eating more makes you nervous (which is totally normal), you can take a gradual approach:
👉 Increase calories by 100-200 per week from your fat loss target until you reach maintenance.
This helps ease the mental shift of eating more while still giving your body the recovery it needs.
Why Maintenance is Important (and Why You Won’t Gain Fat!)
One of the biggest fears women have about maintenance is:
“Won’t I just gain back all the weight I lost?”
The short answer: No, not if you’re truly eating at maintenance.
✔ A proper maintenance phase does NOT mean gaining fat—it just means eating enough to fuel your body and maintain it’s current state.
✔ It prevents metabolic slowdown, making future fat loss easier.
✔ You’ll feel stronger, have better energy, crush workouts and recover faster.
If you’ve been super strict in fat loss, trust me—you need this phase to avoid hitting a plateau or burning out.
Final Thoughts
✔ Every 12 weeks of fat loss, take a 4-8 week maintenance phase.
✔ If you feel strong & energized, go for 4 weeks. If you’re fatigued & hungry, aim for 6-8 weeks.
✔ Remember: maintenance = fueling your body with exactly what it needs. You won’t gain fat!
By allowing yourself proper maintenance phases, you’re setting yourself up for better long-term results and a smoother fat loss journey. 🚀
- Maddie xxx