Do I need a calorie deficit to lose the last 5 to 10 pounds?

On Ep. 33 and in her video on maintenance, Nikkiey explains that the woman with 5 to 10 pounds to lose typically carries more body fat relative to muscle, with some on the belly and arms. Cutting calories doesn't fix that ratio. Building muscle does, and she points out that you need as much food as possible to build muscle, which you don't get in a deficit. If that's been your experience with endless dieting for the last few pounds, it's the plan, not you.

She also flags the scale. In maintenance, she says weight should hover around a 3 pound increase, with about 7 pounds as the upper end, and that it won't all be fat. The scale isn't telling you the whole story. Beyond body composition, she lists strength gains, better energy, mood and sleep, and says maintenance makes future cutting phases easier and more enjoyable.

There is nuance. On Ep. 33, Nikkiey says a short fat loss phase can make sense if you're already toned, have been through the journey, and just want to drop body fat to show more definition. And maintenance is not the starting point for someone with 30 or more pounds to lose; that's where a cut fits. She also says a cut isn't for someone coming off a restrictive diet.