The MATADOR trial showed that dieters who took 2-week maintenance breaks every 2 weeks lost more fat overall than continuous dieters — with less metabolic slowdown.
10–14 days at maintenance calories restores leptin (satiety hormone) and drops adaptive thermogenesis.
Not a cheat week: eat at TDEE, keep protein high, keep training.
After 8–12 weeks of continuous dieting, or whenever weekly loss stalls for 2+ weeks despite compliance.
Recalculate maintenance at your current weight.
Calorie / TDEE Calculator →
BMI can label muscular athletes as overweight or obese. Here's when BMI misses the mark and what to use instead.
The clearest waist guideline for women, based on the NHS and Ashwell Waist-to-Height ratio — no charts, just one rule.
How age changes your healthy weight range, and the simple WHO/CDC formula that answers "how much should I weigh?".