Fat loss can be incredibly difficult for some, and this relates largely to a lack of understanding regarding the nutritional factors that are contributing to their weight gain. One of the most important principles of fat loss, is that the appetite should not be allowed to get out of control. Weight loss diets that cause a restriction of energy intake gradually cause an increase in appetite over time, and as the appetite signal grows, the individual eventually is unable to maintain the energy restriction. Failure to control appetite adequately is the key reason that energy restriction diets do not work in the long term and the reason they are not recommended for long term successful weight management. Controlling appetite is therefore pivotal to any fat loss strategy, and any behavioural or nutritional factors that can be employed by those wishing to lose body fat will likely increase the chance of success considerably. Researchers have investigated many factors that affect appetite regulation in humans.
Consuming cold water has been shown to increase the metabolic rate. Resting metabolic rate rises for a number of minute following consumption and this increase last long enough to increase energy expenditure significantly. Drinking more water may therefore be an effective fat loss strategy. Studies have also investigated the effects of different types of beverages. For example, in one study1, researchers investigated the effects of aerated drinks on appetite. To do this they fed healthy human subjects either a milk drink, or a milk drink that had been aerated in one of two ways (stable and less stable aeration). The results showed that aeration of the milk to form a foam significantly reduced the hunger in the subjects compared to the non-aerated milk drink. This was apparent for both aeration methods by the stable aeration was more effective. The aeration significantly increase gastric volume and decreased gastric emptying rates which is the likely reason that it was able to reduce appetite significantly.
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