What is MAF Weight-Loss?

By November 27, 2016 November 20th, 2017 Exercise, Fat-Burning Journal, Health, Nutrition

Preparing your New Year’s resolution? Here’s the perfect solution: User-managed health and fitness. This enables you to jumpstart your metabolism to burn off body fat, lose weight and energize your life!

With Thanksgiving just past and the holiday season getting into full swing, many people are well down the road to seasonal poor nutrition, ill health and weight gain. Many will make a resolution to go on a diet or exercise plan with the New Year.

While weight gain is the common resolution focus, what we really mean is fat gain. Burning off excess body fat is what’s most important, and weight may change too — or not — but who cares? The goal is to be leaner, healthier and more fit.

If you’d like to burn body fat faster after this holiday season one solution is the MAF weight-loss plan — your plan — which you’ll be hearing more about over the next few weeks. This approach is simple — you manage it by addressing the cause rather than symptoms. Positive changes — increased fat burning — can begin on day one.

Better yet, the dietary modifications are not even a diet since you’ll be eating as much delicious and healthy food as you need, and the exercise plan emphasizes easy workouts instead of hard ones.

Let’s face it, most people are packing too much body fat. In fact, up to 75 percent of people on Earth may be overfat. The scale may not be helpful here. Certainly most who are classified as obese or “overweight” are overfat, but many others who are normal weight are overfat as well.

The MAF weight-loss method may work so well, it may not even result in actual weight loss since you may lose fat while gaining muscle. Even if a good amount of fat is burned off the body, only a few pounds of weight might be lost. But adding a bit of muscle, gained through better physical activity, can offset the loss of scale weight.

Being overfat means you have enough excess body fat to impair your health. 

The MAF weight-loss method works for a full spectrum of individuals, from those who are normal weight to those who are obese, from the inactive to athletes, for young and old and everyone in between.

Living this lifestyle can reduce your body fat to healthy levels. As your metabolism improves you’ll not only get slimmer, you’ll have more energy. People will ask if you’re losing weight (even if the scale says otherwise), and you may need to buy new clothes. You’ll feel younger, not be hungry, and your all-around human performance will skyrocket thanks to better brain function.

Of course, those shedding a very high amount of fat will lose significant weight — as Mona and Ben both show. Athletes who burn more fat for increased energy get faster, healthier, and require less food during competition, but don’t lose much weight.

So instead of stepping on the scale on January 1st to measure water weight, monitor body fat by measuring your waist with a tape once monthly.

The tradition of “weight-loss,” with its diets, weigh-ins, calorie-counting, etc., has been, and continues to be, a massive failure. (See The Weight-Loss Game: A spectacular failure). We used to think it was OK to gain weight during the holidays, over vacation, or during busy times of birthdays, office parties, weddings and other social events. But it’s not. The fact is, people put on more body fat when their metabolisms are not functioning well. 

In addition to healthy foods, a great aerobic engine is necessary to continue burning fat, day and night. You don’t just want to burn calories during a workout, you want to burn more fat calories. The aerobic system has slow-twitch muscle fibers with furnaces that burn a lot of fat. Building your aerobic system is best achieved by easier, rather than harder, exercise. If you’re not consistent with working out, walking may be the best place to start. For athletes, the MAF Heart Rate is a great guide.

By combining the fat-burning power of food with high quality aerobic activity, we develop maximum aerobic function — MAF. This can rev up fat-burning, reduce body fat, balance hormones, and overall improve many aspects of health and performance. You may, or may not, lose actual weight, but with the loss of body fat you’ll look and feel much better. That’s what people mean by MAF weight-loss. It’s really MAF fat-loss.

If you’re already successful using the MAF Method, you already know what I mean. If so, please forward this article to a friend — and health practitioners please share with your patients. Ladies and gents, start your fat-burning engines. Commit to being a better fat-burner by clicking the heart icon (LOVE THIS) above. And stay tuned for more help.

MAF: Helping people get healthy and fit for almost 40 years.


  • Claire says:

    I love the science behind these thoughts. I have read that for women in particular, reducing carbs to such a low level can significantly impact hormones leading to fatigue, infertility, etc. Has Dr. Madge tone looked into this with any of his research on the two week test? It would make sense that womens’ bodies would achieve a new homeostasis with the tolerated level of carbs after the two week test, but I am curious if he has seen this. I seem to be someone who still suffers from fatigue and lethargy on days 10-14 of the two week test and feel better once I add some legumes back in.

    Thanks for all the great work you guys do.

  • Shane says:


    I read your book over Christmas.

    I have just completed the 2 week test, and for the last 4 weeks been training for 1 hour sessions on the spin bike at my MAF max (134 bpm.)

    The spin instructor suggests we mix up our rides so 2 MAF/endurance rides a week and 2-3 rides at higher bpm. Is this something you recommend?

    I am 40 pounds overweight, 43inches waist (using a measuring tape around the belly button) but want to lose the weight, sorry body fat in a safe controlled way.

    Really appreciate your help as your book suggests not going higher than the MAF rate at all.


  • Not a total convert (Yet) but have a full year of competition to monitor progress. Have recently signed up with Trail Running Magazine #run1000miles. Ran 12 yesterday, tried to stay within the MAF-180 (122, Aged 53-5 for knee injury) almost impossible considering the hills but completed 20.6 Kms in 2 hours, 28 minutes and 11 seconds (Total Elevation 641 metres) with a 7:11 per Kms…… I’ll keep you posted

  • Charles says:

    I don’t see a heart icon either.

  • Candy says:

    I don’t see a heart icon

  • Colin Massulik says:

    I am an “obese” Ironman athlete and struggle to lose fat unless I exercise A LOT. The hardest part is that I often gain it when training — A LOT. Still trying to find that combination of exercise and diet that works best for me. Looking forward for more sage wisdom from Dr. Maffetone.

  • Chip Bemis says:

    Perfect timing, perfect article, perfect approach.

    Can’t wait to experience and share my own testimonial.

  • This is a great post! Get your New Years’ resolution on with us!

  • Celestine Nicolas says:

    Do you have a plan for people who are chronically too thin? I’m roughly the same weight I’ve been my whole adult life and doing more or less exercize doesn’t make the slightest bit of difference. Perhaps my metabolism is hyper. Perhaps I should eat more but that doesn’t seem to help.

  • Peter Eade says:

    I just keep reading this information and imprinting it into my brain. Because I need lots of focus to stay on track with the ‘slow training’. Long distance cycling along with maximal good health at age 75 is my love and Dr, Maffetone’s methods are the ‘tops’. Many thanks. Pete Eade.

  • Bev Scott says:

    I share w everyone I meet. Physicians, anesthesiologist, nurses, friends, casual aquantainences, literally everyone! Frequently!

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