Have you ever been working super hard at your fitness routine, staying on top of your diet, and eating at a deficit, but for some weird reason, you just don’t feel great?

If you’re in that place now, I’ve been there before, and at the time, I didn’t understand the give and take that comes with nourishing my body. When you nourish your body, it can sustain so many amazing adventures and activities and keep your energy levels stable throughout it all. 

So today we’re going to chat about recognizing the signs that your body needs more nourishment and the importance of switching back to maintenance macros when that happens.

FOUR SIGNS THAT ITS TIME TO SWITCH

There are a few key signs that your body isn’t getting all the nutrients that it needs, starting with these four:

You never have enough energy

You're always hungry after hitting your macros

You feel weak during/after your workouts

You have brain fog throughout the day

If you're experiencing these in your deficit, it's most likely time to change your macros. When we’re fueling our bodies with what they need, our energy levels, sleep, and general hunger/satisfaction will shift. A body that is functioning properly on the right amount of food and the necessary nutrients won’t constantly bug you with cues like these. Right now, your body just isn’t getting enough of something, so it’s essentially saying, “Hey! Hello! Something is up here.” 

When you begin adding those macros back in, your body should start to adjust, your energy should return, and you should feel more equipped to handle the mental and physical load of daily life.

CHECK ON YOUR MENTAL HEALTH

Sometimes clients come to me after being in a deficit for years, and they share that it’s been so tough trying to find their way out of that. They’ve essentially been in a diet mindset for way too long, always restricting and cutting to lose weight. But the truth is, that’s not only harmful physically; it takes a toll on your mental health as well. 

You have to give yourself permission to relax and enjoy those maintenance seasons. Enjoy the extra macros and come up with creative ways to experiment with healthy and delicious foods. You might feel scared at first that you’re going to instantly gain weight, but that doesn’t have to be the case. And if you need help with that, I have coached a ton of women before you and can be your guide through it!

Related: Heal Your Relationship With The Scale

CONSIDER YOUR LIFESTYLE IN THIS SEASON

Another thing to weigh when you’re considering upping your macro count back to maintenance is your lifestyle. If it’s the holiday season and you know you want to be at all the parties, then it’s probably not the best time to be in a deficit. Enjoying those moments is important, and you can maintain your progress in maintenance!

If you’re in a busier season and know that you’re going to need that extra boost of energy to get through each week, then give your body what it needs! Don’t deprive it of the sustenance it’s asking for because then you’ll just set yourself up to feel constantly exhausted, mentally drained, and, let’s be honest, probably a bit grouchy because you’re not allowing yourself the extra food you’re craving. Again, I’ve been there, and our moods are also a great indicator that something isn’t aligned.

Side note: it’s important to note that we’re meant to live most of our lives in maintenance. Deficits and bulks are meant for short seasons and never long-term.

Related: Seasons and Cycles

THE PROS OF RETURNING TO MAINTENANCE

Aside from feeling better in a general sense, i.e. having more energy, feeling more satisfied after meals, etc., upping your macro count can also help speed up your metabolism again. If it’s slowed over time because it began to adapt to your deficit macros, this will be the push it needs to gain that efficiency back. And that is exactly why you don’t want to be trapped at your cut numbers; you don’t want your metabolism to work against you even when you’re putting in all the work. 

Returning to maintenance can also help build and repair muscle and add lean muscle mass to sculpt and tone your body. So if the number on the scale has increased after adding macros back in but you’re consistently working out, remember that muscle weighs more than fat. Those growing muscles are proof that your hard work is paying off!

Related: The Magic of Maintenance

I'M HERE TO HELP

If you need help learning how to reverse out of your diet numbers to maintenance so you don't gain the weight back, I can help make that happen! I’ve gone through it many times myself, and I’m consistently helping women find their sweet spot in terms of macros, calories, fitness, and more. Reach out today if you’re looking for some support, and check out my Nourish Cookbook for a variety of healthy and delicious recipes!