Which method can be used to lose weight effectively?

Losing weight effectively generally hinges on creating a caloric deficit, which means consuming fewer calories than the body expends. Reducing caloric intake or increasing caloric expenditure by burning an additional 3,500 calories directly addresses this principle of energy balance. This method ensures that the body utilizes stored fat for energy, leading to weight loss.

The concept of a caloric deficit is well-supported by the idea that a deficit of approximately 3,500 calories corresponds to about one pound of weight loss. Therefore, by either decreasing what you consume or increasing the amount of calories burned through activities like exercise, you facilitate weight loss.

Increasing caloric intake would typically lead to weight gain rather than loss. Reducing protein intake does not necessarily contribute to weight loss; it can even hinder weight loss efforts if it leads to loss of muscle mass, which is important for maintaining metabolic rate. Maintaining current caloric intake would not create the deficit needed for weight loss either. Thus, the option that effectively addresses weight loss through a practical and scientifically rooted method is the one that advocates for decreasing caloric intake or increasing caloric expenditure.