Q&A: Reverse Dieting, When to Adjust a Calorie Deficit, & More!

In today’s episode, we’re breaking down one of the most overcomplicated - and misunderstood - ideas in nutrition and fitness: reverse dieting and the transition to maintenance. If you’ve ever wondered when to raise your calories, how to navigate the fear of weight gain, or whether you need to track during maintenance, this episode clears the confusion with real talk and real strategies.

We explain why eating more doesn’t mean automatic fat gain, and give you a blueprint for approaching maintenance and muscle-building with confidence. From learning to trust your hunger to lifting heavier with purpose, we’re helping you drop the rules and start building the skill set that keeps you consistent, flexible, and thriving.

"Tracking is merely data and awareness. Look at what you're consuming, how is it working for you, and what if any tweaks do you need to make.”

- Amy Rudolph

“Our track involves not tracking sometimes... being okay with a messy day where things don't go to plan and we're just pivoting all over the place.”

- Iris Deadlifts

“If you’ve never done maintenance before, tracking it can be the most powerful thing you do - to finally understand what enough actually looks like.”

- Meri

This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck:

• Why traditional reverse dieting is unnecessary (and kind of torturous)
• The real reason people fear maintenance - and how to face it
• Why you might feel hungrier in maintenance, and what to do about it
• How tracking calories during maintenance can un-traumatize your food relationship
• When to tweak your calorie deficit (hint: it’s probably not yet)
• The simplest way to calculate your fat loss calories without overthinking it
• Why “muscle confusion” is a myth and progressive overload wins every time
• How to tell if it’s time to change your workout plan - or just your mindset

Connect with Us:

• Iris Deadlifts on Instagram
• Meri on Instagram
• Amy Rudolph on Instagram
• Maintenance Masterclass Episode
• Simplify Calorie Tracking Episode
• Together We Are Stronger Community: Group Support and Training with Team BFF

Thanks for tuning in to this week’s episode of Here’s the Deal: 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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Join Iris Deadlifts on Instagram, Meri on Instagram, and Amy Rudolph on Instagram.