There are very few people who can honestly say that they’ve never tried to lose weight at some point or another. According to scientists from Penn State College, only one out of 6 people manage to lose weight and keep it off. The good news is that there are a few simple rules you can follow to improve the statistics and help yourself get the body you want!

Bright Side complied a list of scientifically-proven facts that can have a positive impact on your weight loss process.

1. Add healthy fats to your diet.

When trying to decrease the number of calories you consume, it seems reasonable to stop eating foods like nuts, seeds, cheese, and butter. However, it takes more time for fats to digest than proteins and carbs, so the feeling of hunger won’t bother you for a longer time.

Also, monounsaturated fats help the body digest lycopene, lutein, and beta-carotene.

2. Don’t overestimate the loss of calories during physical activity.

Many people are lactose-intolerant, so they simply exclude dairy from their diet altogether. But cheese, milk, and cottage cheese are great sources of calcium that helps speed up the metabolism of fats, according to scientists. The weight of the participants of the experiment who took a calcium vitamin decreased by 26% to 70%.

So, if you are lactose-intolerant, try taking calcium vitamins and vitamin D.

8. Eat solid food in the morning.

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Scientists have known that breakfast is necessary for a long time. Now they are studying the food on the plate and its influence on our bodies. For example, they proved that protein efficiency increases when it’s eaten in solid form. The conclusion is simple: if you eat cottage cheese instead of a smoothie, you will feel hungry later.

9. Eat dark chocolate

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As it turned out, chocolate doesn’t just have a positive influence on your health but it can also help you lose and maintain your weight. Scientists found out that people on a low-carb diet who eat small amounts of dark chocolate don’t gain back the weight they lost.

Do you have your own tricks that help you lose weight? Tell us about them in the comments section below!

Please note: This article was updated in August 2022 to correct source material and factual inaccuracies.