High energy flux increases resting metabolic rate and fat oxidation while reducing hunger, independent of net caloric balance.

Study: Breakfasts Higher in Protein Increase Postprandial Energy Expenditure, Increase Fat Oxidation, and Reduce Hunger in Overweight Children from 8 to 12 Years of Age.

Eating a breakfast with more protein made kids burn more fat and feel less hungry after eating, even though they ate the same number of calories as when they ate a carb-heavy breakfast. This suggests what you eat matters more than just how much you eat.

Study: Increasing energy flux to decrease the biological drive toward weight regain after weight loss - A proof-of-concept pilot study.

When people eat more and exercise more—even without losing weight—they burn more calories at rest, feel less hungry, and feel fuller. This study shows that just by being more active and eating more, your body naturally burns more energy and craves less food.

Study: Higher energy flux may improve short-term appetite control in adolescents with obesity: the NEXT study

When teens with obesity ate more and exercised more (without losing weight), they felt less hungry and ate less at dinner. This suggests being active and eating more can help control hunger, even if you’re not cutting calories.

Study: Increasing energy flux to decrease the biological drive toward weight regain after weight loss - A proof-of-concept pilot study.

When people move a lot and eat a lot (but don’t lose weight), their bodies burn more calories at rest and they feel less hungry—this study shows that’s true even if they’re not dieting. So high activity and high food intake together can help control hunger and boost metabolism.