Chasing Clarity: Health & Fitness Podcast DR. MIKKI WILLIDEN: WHY FAT LOSS MAINTENANCE IS SO CHALLENGING & HOW TO APPROACH IT | EP. 186
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Oct 29, 2025 Dr. Mikki Williden, a nutrition expert with a PhD in public health, dives into the often neglected challenge of fat loss maintenance. She reveals why maintaining results can be tougher than losing weight, addressing physiological and psychological barriers. The conversation highlights the pitfalls of focusing solely on scale weight, advocating for body composition maintenance instead. Dr. Williden emphasizes the importance of habit formation, activity levels, and lifestyle factors like sleep and stress for sustainable success. Mindset shifts are presented as key strategies for long-term adherence.
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Maintenance Is A Restoration Phase
- Maintenance is not a single low scale weight but preserving fat loss while restoring physiology and improving body composition.
- Brandon DeCruz reframes success as sustained fat loss plus better performance, not an artificially low number.
Make Habits The Real Goal
- Build habits during the fat-loss phase that become automatic routines for maintenance.
- Dr. Mikki Williden advises implementing actions until they become habits to sustain results.
Scale Drops Can Be Deceptive
- The lowest post-diet scale weight is often artificially low due to depleted glycogen, water, and gut contents.
- Restoring carbs and glycogen can add 2–8 pounds without fat regain and improves fullness and performance.
