So here's a cheat sheet to eating breakfast and losing weight in a shorter period of time. It's no fuss, easy to follow, and you'll slim down your waistline in no time. The tips below have been proven by scientific studies, so give them a try!

1. The Flakier The Better

Even when it comes to cereals, size does matter. A new study from Penn State involved researchers crushing up cereal to create four different sizes of flakes. Because the cereal that was crushed into smaller pieces was denser when the participants poured it into a bowl, people underestimated the number of calories in those bowls. So if you choose bigger flakes, you'll consume fewer calories without noticing the difference.

2. Have Oat Bran

Yes, we know how healthy it sounds - doesn't sound like food porn at all does it? But it's your diet's secret weapon. A recent study found that one of its key nutrients, fiber, keeps you full for longer.

3. The Bigger The Better

Having a larger morning meal might mean more calories, but it also means more efficient weight loss. In a recent study, a group of people ate 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner, while another group had 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner. 12 weeks later, those who had been eating the 700 calorie breakfast had lost two and a half times more weight than the other group - because your metabolism is at its most efficient in the morning. But don't gorge on empty calories.

4. Get Your Protein Fix Early

One study showed that a protein-packed first meal produced a potent satiety signaler called peptide YY. Participants who consumed a protein-rich breakfast reported feeling less hungry and ate fewer indulgent snacks after dinner. If you can't find the time to have a home made proteinlicious meal, stock up on protein bars that you can effortlessly grab and go.

5. Oatmeal is Good For You

Cereal is good for you, but a bowl of oatmeal is better! According to a study, people who ate a bowl of oatmeal for breakfast described themselves as feeling less hungry and more satisfied than people who ate the same amount of calories in cereal. Once again, fiber is your friend here. If bland oatmeal isn't your thang, add fruit and/or honey.

6. Have an Eggciting Morning!

Research has shown that eating two eggs in the morning can lead to a more efficient weight loss. This is because the high amount of protein—about 5.5 grams in one medium egg—keeps you full. Bonus: Eggs also contain a nutrient called choline, which improves nervous system function and cardiovascular health.

7. Best News Ever: Peanut Butter on Toast is Not Just a Snack

Make this your breakfast option! It's one of the easiest breakfasts to make, and one of the healthiest. One study showed that participants who ate peanuts and peanut butter in the morning had higher levels of peptide YY, which is the hormone that makes you feel full. Their blood sugar levels also spiked less after eating a carb-heavy lunch. However, your only concern here is to be smart about how much peanut butter you slather onto your toast: A two-tablesoon serving contains about 190 calories.