Horse Training Equipment
You can’t possibly complete horse training without the correct equipment. If it is your desire to train horses, you should get this equipment. Some of the equipment are bits, bridles, cinches or girths, halters, lead ropes, breast collars or headstalls, saddles, saddle pads, blankets, stirrup irons, spurs, spur straps, toys, cribbing, and numerous others.Investigate online stores and you will find a broad assortment of horse training equipment. When you shop online, you will only hold back until it is shipped to you. Saddle pads can comprise bareback pads, blankets, and seat pads. The bridles and headstalls can be slip ear, browband, show, or halter. One of the training equipment is the breast collar and you can choose between the neoprene and the barrel breast collar. Bits are accessible in training bits, snaffle, show, Tom Thumb, chin straps, and the eggbutt bits. The reins are accessible in single and two-piece reins. Stirrups are available in regular size, roper, child, fenders, and oversized. Don’t forget to buy lunge creases, lead ropes, and halters.For your safety, you have access to a helmet, nosebands, cross ties, and tie downs. You should also get clippers, leather conditioners, saddle carriers, hoof investors, bell boots, and bandages.Selecting the proper saddle type is also essential. You can choose among all-around horse saddles, barrel racing, Cordura, cutter, endurance, flex tree, ranch, penning, reining, roping, show, park or pleasure horse saddles, work and trail, and other western saddles. Horse saddles also differ C there are horse saddles for ladies, draft horses, Arabians, haflingers, wide horses, ponies, and mules.Another online store offers these training equipment:1. Halter 12′ lead C about $70
2. Catch string – $20
3. Mecate – $60
4. Headstall w/ yacht reins – $120
5. Headstall and Mecate – $150
6. Extendable 4′ wand – $30
7. Spirit t-shirt
8. Horse cap – $17
9. Laminated pocket card – $5
10. Pick n comb – $10Equestrian is certainly popular. It’s a fantastic technique to keep your body fit. You can ride a horse for pleasure or you can make use of them when traveling or working. Novices should familiarize by themselves with the different horse training equipment.The riding apparels provide comfort and safety irrespective of the weather. The apparels can likewise guard your arms, legs, head, and the horse’s body parts. You can buy jodhpurs, breeches, hat, body, riding boots, riding shirt, your gloves, and body protectors. In short, these apparels are mentioned as equestrian clothing.Possibly of all the training equipment, the halter is the most significant. It would be best to introduce the halter while the horse is still a foal. That way, when he grows and grows more confident, he is already utilized to using the halter. Training the horse usually starts with lead training, and then the lunge, and finally, the way to be ridden.During lunge training, you will need a lunge whip, a cavesson, and lunge line. The cavesson is like a halter and this is where you will attach the lunging rein. When you start employing a bit, you are already introducing your horse to work. It would best to get a snaffle because it won’t hurt the horse’s mouth.It is these that are the the horse training equipment that you should get before you set about any training session. Although it might be an extra cost on your behalf, you will definitely need the equipment for efficient training.
Do You Have a Marketing Strategy and Plan for Your Business in 2018?
Do you have a marketing strategy and plan for your business?Without a marketing strategy and plan, you can’t attain your business goals. It’s 101 for a business.Whether you are a startup, entrepreneur, or business, preparing a strategy for the first time, or tweaking your existing plan, this is the first and most important piece of your roadmap to success.A smart marketing plan begins with a smart strategy.Your First Step – A Marketing Strategy:You need to be focused. You need a clear message. You need a process.A marketing strategy is the overarching, big picture plan, the high-level road map to help you attain your business goals. After all, you can’t get there if you don’t know where you’re going!The goal of a marketing strategy is to dive deeply into your business, your sales process, your target market, your message and current marketing to understand your successes and pinpoint your challenges.You need to clarify your goals and objectives that will deliver results.You should identify your niche markets, core messaging, elevator pitch and mission, values and vision statement. This is the foundation of your marketing plan and makes up the specific mix of marketing activities that will drive revenue.During your marketing strategy, you should assess the following:- Organization Overview & Mission
- Current Messaging, Elevator Pitch, Value and Vision Statement
- Products and/or Services
- Goals & Success Metrics
- Brand Positioning
- Target Markets & Ideal Customer
- Marketing Audit: Marketing Budget, Advertising (print/online), E-mail, Seasonal Promotions/other
- Social Media Marketing Audit: Content Strategy (images, videos), Social Media Channels, Blogging
- Website Review & Assessment
- Competitor Site Review
- Search Engine OptimizationYour Second Step – A Detailed Marketing Plan:You need to be seen. You need to be heard. You need to be found.The next step is a to put together a detailed marketing plan from the information you gathered from your marketing strategy.This is an in-depth marketing roadmap, infrastructure and plan that will be used for your marketing. It will include developing content, developing promotional offers, most effective social media channels to be active on, email marketing, building an email list, and budget for Facebook advertising.This detailed Marketing Plan will help your business or organization become more structured, and is something you can implement straightaway in order to see success and become more profitable.A marketing strategy and plan is the KEY to your success. Don’t procrastinate and start them today.
9 Mistakes Plumbing Company Owners Make When Selling Their Businesses That Cost Them Time and Money
Introduction: If you are the owner of a plumbing company, then you are probably like many other business owners.You realize that you can’t work forever. In fact, it may be that you do not WANT to work forever despite enjoying what you do.Even the most successful plumbers eventually get to the place where they are ready to hang up the wrench and do something different.They may be burned out from the daily stresses of running a business, have physical or family issues that demand more of their time, or they simply want to move on to a new challenge.However, for many owners, it’s difficult to find the time to sit down and map out a strategy for exiting the business. If you own a successful plumbing company, you probably don’t have a plan in place that will facilitate your goals of selling your business quickly, without a lot of hassles, while creating a lifetime stream of income from the proceeds.A significant portion of your retirement planning is likely predicated on a successful sale of your business. Exiting a business is truly one of life’s most important transitions; a transition whose outcome can make or break your retirement future.That’s why it is so important to create an action strategy that will help you avoid making mistakes that can result in you running out of money in retirement.But, do you know exactly what it will take to create such a sale? When the time comes to leave will you become so frustrated, overwhelmed and desperate that you make poor decisions that will cost you lots of money?Knowing the answers to these questions is important, especially if you are nearing retirement and more than ready to start the process of selling your business. You must seek solutions that promise a better, more financially lucrative and less stressful way of achieving your selling goals.Plumbing company owners who want to sell in the 21st Century must seek alternative systems for selling a business that address some of the common mistakes owners make when they try to sell their companies.I say “try” because more often than not, sellers wind up either not selling at all or having their businesses sit on the market for months, even years, before they find a qualified buyer. Even if they do manage to find a good buying prospect, there are currently so many businesses on the market that they may wind up getting a lot less money than anticipated.9 of the most common business exit planning mistakes plumbers make and how to avoid them:It is not uncommon for plumbing company owners to have no exit blueprint at all. They usually either haven’t given it much thought or they make assumptions about the future that may not be true.1. Not planning at all As the old saying goes, “it isn’t a plan until it’s written down.” For a succession plan to be effective and implementable, it MUST be written down and reviewed by all parties involved. A plan must be clear, concise, and free of ambiguities that could cause problems later.A business exit plan, while being distinctly different than your estate plan, should nevertheless complement the estate plan and ensure that your overall retirement goals are being met.That’s why it’s a good idea to have your CPA and/or estate planner review the blueprint and make suggestions that align with your goals and aspirations.2. Making too many assumptionsIn talking with business owners who are thinking about selling, it’s interesting to see how many of them are making assumptions about both the process of selling and the outcome of the sale. The skies in their world are a different color than reality when it comes to the futures of their businesses.For example, some plumbing company owners take for granted that a son, daughter, granddaughter, grandson, or other relative will take over the business. They may have the idea that in the event their heirs don’t want it; a group of key employees will step in to buy out the company. Or, some savvy investment group will recognize how great the business really is and snap it up.Another common assumption made by sellers is that the selling process is easy and quick -a handshake, a check and it’s done. They take it for granted that there will always be someone looking to buy at exactly the time they decide to sell, and that the price they are asking is correct and reasonable.Unfortunately, none of these assumptions may wind up being true. Selling in the 21st century, with its economic flux and massively shifting demographics, is anything but simple. You can’t afford to predicate your plan on assumptions based in the past.3.Not including your family in the planning process”Stan” was the owner of an extremely successful commercial plumbing business.His oldest son had worked alongside him for several years, proving himself especially adroit at bidding for large jobs, handling customer issues, and managing employees. Stan assumed, without ever really discussing it, that his son would take over from him when he decided to retire.When he finally made that decision and approached his son, he was stunned to learn that Stan, Jr. had applied to a local business college and had no interest in taking over his dad’s company. Neither did the other kids, for that matter.It’s easy to avoid this situation (and many others) by keeping your family apprised of your intentions from the very beginning in an honest, transparent manner.You should work to achieve consensus on all important issues, including discovering whether or not a family member or spouse wants to take over, which family members will stay on as employees or move into management.Business succession planning is definitely NOT something you want to keep secret from your loved ones.Meet regularly with the family all during the planning process. Explain to them what your vision of the future looks like and what must occur in order for you to achieve this. By doing these things, you will go a long way toward avoiding the kinds of family feuds that can derail the sale of a business.4. Poor organization and record keepingThe day before you decide to sell is not the time to discover that your records are a mess and that key documents are missing. If you intend to sell, or even if you want to keep the business in the family, organized records are essential.Buyers will want to see your financial records for at least the past five years, perhaps even for the last ten years. They will want to know where to locate your marketing pieces, customer lists, employee records, leases, and everything else pertaining to the business that should be filed and easy to locate.To ensure less stress when selling, start organizing your records right now.Note: To get a free exit planning checklist detailing exactly what kinds of documents buyers will want to see when valuating your business visit the website listed at the end of this article.5. Forgetting to give the business “curb appeal.”A temptation for all business owners who realize they want to sell the business and retire is to stop putting any more money into the company that is necessary to keep the daily operations going.They might stop repairing or replacing tools and machinery, not wash their fleet vehicles as much, or allow their building and landscaping to become shabby.Owners might postpone doing things such as buying new uniforms and badges for employees or upgrading safety equipment and signage.Just as a home that has had some basic TLC before going on the market usually sells for more money, it’s the same for a business that wants to attract more qualified buyers.Buyers of businesses are in short supply and they know it. They can afford to be very picky when it comes to which businesses they decide to purchase.A savvy plumbing company owner who wants to sell more quickly and for more money will invest a bit of time and money in ensuring that their company looks appealing and professional.6. Not sustaining your succession planning focusMany times plumbing company owners who, coming to terms with their need to plan their exits, throw themselves into succession planning with a vengeance.They hold formal planning review meetings, talk to their families and seek out the counsel of their trusted advisors and mentors,Then, for whatever reason, the succession planning process just dies on the vine. It goes nowhere, frustrating the owner as well as all his key employees and advisors.Why does this happen? I believe it is because business owners tend to see succession planning as a “one of” event, rather than a vital part of the company’s business planning cycle.Exit strategies risk gathering dust unless they are integrated into the overall plans of any business long before the time comes to leave7. Failure to integrate your plan into your company cultureIt’s absolutely true: Long-term business objectives can’t be reached without an effective succession plan. That plan has to be as integrated into your company culture as your mission statement or guarantees.Having an exit plan in place will allow you to retain your best and brightest employees by allowing them to know that when ready to sell, they will still have a future with the company.A company built around the idea that there will be an orderly succession that keeps the business intact and thriving is a company whose managers and key employees are not inclined to abandon.8. Not understanding that selling takes timeIn the same way you take time to plan before performing a complex plumbing project, you must allow an adequate amount of preparation when you get ready to sell your company. In fact, your success is directly related to how much quality time you put into the process.You need to sit down and write down what your idea of a successful sale looks like. How do you want the sales process to play out? Walk through everything thing has to happen to make this a reality.You need to be able to articulate what success in exiting your business looks like to you and share this vision with your key players, employees, and family members.Yes, this will take a lot of time and thought. But it is definitely NOT something you want to rush through just to “get it over with.” After all, if you are like most people, you are only going to get one chance to sell your business and retire successfully. Take the time to do it the right way and avoid any mistakes that could wind up significantly impacting your lifestyle in retirement.9. Not staying on top of the planExiting your plumbing business, in many ways, is a lot more work than when you first started it. There are many moving parts and complex tasks that must be executed successfully in order to avoid failure.You need to be sure that all of your employees and family members have bought into your vision and are performing their tasks as assigned.You are going to need the support of all key players if you are going to break past the lousy 3% success rate for selling a business in the United States.Check in often with those entrusted to help you exit, and hold each one accountable for completing their assigned tasks within a stated time frame.ConclusionSelling your successful plumbing business is a process that should be begun right now, even if you think you NEVER want to sell.By having a plan firmly established before you need it, you will be able to make better overall business decisions and give your employees, family members, and yourself more peace of mind.
Purchase Order Finance – How Your Customer Orders Can Be Used to Pay Your Supplier
Your business has just broken through by getting a big order for your new, improved anti-gravity unit. This is going to take you to a whole new level. Yay!You don’t have the money to finance your life-changing new order. Boo!Purchase order (PO) finance is a game-changer when you have an order and a supplier, but when you still need the money to pay for the order. This is a common business problem for entrepreneurs. When success knocks, a business owner with great customer relationships needs to make certain his finance capabilities match his growing order flow.Here’s how PO finance works: you get an order from a creditworthy customer. The funding company checks the customer’s credit and satisfies themselves that the customer is stable. Then they will arrange payment to the supplier with your customer order as security. Orders to suppliers outside the country will generally be paid for with a letter of credit; inside the country, there may be other arrangements made to secure payment for the goods.Many business owners worry about their credit when they seek finance. The key in PO finance is the strength of your end buyer; THAT is the primary determinant in getting the deal done. Your own business financial picture is taken into account, of course, but your experience and the customer’s credit profile are of much higher relative importance.If you have good profit margins, you may need very little of your own cash to do the deal. It is possible that almost all of the supplier’s cost will be covered by the finance group. Normally, some of your cash will be required, as finance people are much more comfortable when you have capital at risk also.When goods have been delivered to the customer, you can invoice your customer for the goods. This allows you to convert purchase order finance into invoice finance. PO finance is perceived as a riskier form of financing because more things can go wrong. As a result, you pay more until the PO converts to invoice financing. As a result, it is always in your interest as the business operator to complete the PO portion of the finance quickly.A key point in the use of PO finance and other finance tools is to assess the cost of funds versus the profit margin to be obtained. Entrepreneurs sometimes think that certain types of funding are too expensive. This is only true if margins are narrow. Finance costs must always be assessed relative to the profit to be obtained. There are a number of reasons why more expensive funding is useful: to maintain customer relations by satisfying certain orders; and of course, to capture a profit that would be lost without the finance.The private finance companies who provide PO financing differ from banks in one other important way. Whereas a bank will generally approve a credit line and leave that amount in place for quite some time, private PO funders have a different view. They seek execution partners who want to grow their businesses. Once you, the business owner, have shown your ability to manage increased order flow effectively, you become the perfect candidate for an expanding credit line in the funder’s eyes. Relationships count in the finance world, especially to companies who are looking for the right entrepreneur to back.
Google Linking and the Principle of Mutual Benefit
Business on the Internet – Internet Linking Explained – Based on Mutual Benefit – not as different from offline business as you may think.There seems to be a certain mystique about technology today, especially about the Internet. I remember in the early 90′s before I got on-line, I had read dozens of magazine articles on the Internet.This was way before Google and even before AOL. I was led to believe that the Internet was some vast medium for entertainment, and it sounded similar to TV, except unlike TV, you could choose what to watch.What I found when I finally got on-line, was that the Internet was not really about entertainment at all. It was more like a vast Electronic Library of information, except that unlike books, the electronic pages were “linked” together. I was fascinated that you could move instantly, (well not exactly, since I had a dial-up modem connection), from one page to another one, with a simple click of the mouse. We all take this for granted now, but as my daughter asks me, “What was the world like before the Internet” ? It is so much a part of many of our lives that it is hard to imagine the world without it.At the time, I wondered, why no one could tell me that the Internet was like a big electronic library, where web sites were like electronic magazines all linked together. It seemed so simple for me to explain once I experienced it, but everything I had read up until that point had fallen short, and failed to describe it adequately.The same thing is true, it seems of business on the Internet these days. If someone knows how to market on the Internet, they are treated like a guru. Why is it so hard to find someone who will explain how to do business on the Internet in a clear and straightforward way, that every one can understand ?Through this simple introductory article, I will try to demystify one essential Internet business strategy called Linking, or as defined by the most popular search engine on the planet, Google Linking.It is important to remember that the vast majority of businesses in the US are still what I would call brick and mortar businesses. There is a building with a street address, that has overhead, and all that goes with it. If you have a “brick and mortar business”, and you want to stay in business, and become successful, you need to provide a valuable product or service to your customers, and treat your customers well, regardless of the type of business you run.Think of either businesses you have worked for in the past, (even your own), or places you like to visit to shop, or even companies you know where you would like to work, if you were given the chance.If you want to just survive, you can do business as usual, without changing anything, (if you are lucky, that is), but if you want to grow your business, you must subscribe to the principle of “Mutual Benefit”. In other words, you must make your customers happy, and yourself happy at the same time. In fact, both parties must share equally in this mutual benefit. If you or your customer are happy when the other is not, the relationship will inevitably break down.In addition if there is never any kind of personal relationship, as well as an offer of a good quality product or service at a reasonable price, there also may not be a long term relationship.There is sort of a Law of the Universe at work here, and the Universal Law applies to an Internet business just as well as it does to a typical “brick and mortar” business. The only real difference is that you may never actually meet your customers face to face. That is not to say that you can’t have a personal relationship with them. They will just have to get to know you, and you will have to get to know them, through the medium of the Internet.If you overcharge your customers, you will find them searching out your competitors. If you let your customers dictate your prices, or the level of service you provide to them, and let them take advantage of you, than you will not be happy about their return business.Often, this seems like a delicate balancing act between you and your customers, but those who strike the right balance will have plenty of return customers year after year. If you are trying to get rich quick, just like in mainstream business, you are very likely to be sadly disappointed.Think back to all the companies you worked for in the past. If you evaluate these business from the perspective of mutual benefit, you will discover something very interesting. First of all, those that merely survived and those that thrived will have either followed this principle closely or ignored it.Also, those that followed the mutual benefit principle were enjoyable places to visit as a customer, or as an employee. Those that disregarded mutual benefit were likely distasteful places to work, or even worse, what I would call “living nightmares”. What is good for my customer, and good for me in equal proportion, that is what determines long term success.The same is true on the Internet. Don’t ever think that you can cheat someone on the Internet. Sooner, or later, you will likely fall flat on your face, and be sadly disappointed at the outcome.Think of all of the relationships you made with your customers as “links” to prosperity. The quality and quantity of these relationships are the measure of a healthy business. These relationships did not come easily, they had to be earned.Internet Business, works the same way. Think of all of the electronic links to your site as friends of your business, even if they have never, and most likely will never purchase your product or service. Treat them all with respect as though they were your customers. The quantity and quality of these links will determine the type of page rank your site will have.This is not easy, and in fact, involves some plain old hard work, in terms of as time and effort. If you pursue the appropriate keywords for your industry that have a reasonable amount of traffic, and get these keywords from another site “linked” to your site, especially high quality sites with a good page rank, you will find yourself with plenty of quality traffic to your site that you will be able to convert into sales.I am reminded of a book, by Ray Esquith called “There are no Shortcuts”. He is a Disney Teacher of the year, and a well respected elementary school teacher in urban LA, who quite simply works harder at teaching than any one else, and his students produce superior results year after year.There are web sites all over the Internet promising quick riches for little or no work. How many people actually made money in the Gold Rush, and how many just sweated it out ? There is simply no push button or lazy man’s way to riches on the Internet, just as in mainstream business. Unfortunately, there are too many unscrupulous marketers on the Internet, who promise much and deliver little or nothing, to fools who are eager to part with their money.If you want to earn a high page rank on Google, you can;t push a magic button, and you can’t buy your way there, you have to earn it. Look at CNN.com for example. This web site has a page rank of 9 out of a possible 10. There are probably hundreds of people creating and editing content that changes on a moment to moment basis, on their web site. CNN.com had (at last check), over 180,000 web pages that link to it. Is it any wonder that their web site is so highly rated ?Don’t be scared and think that your small business has to become like CNN. The best and fastest way to get your site to the top of the search engines is, surprisingly to write a press release. Don’t get scared off by this, it really is no big deal. You just have to become a miniaturized, small scale, cnn.com correspondent to begin your journey to success on the Internet. In the days before the Internet, you would not have any hope of this, but now thanks to the Internet you can become a mini cnn.com and be successful with a very small percentage of the success of CNN.com.What your press release will do is create a back link to your web site that will rate very highly with Google. How do you start ? Begin by thinking like a tiny CNN correspondent. Is there anything that might be interesting or newsworthy about your business ? It doesn’t need to be something that would featured in the newspaper or on TV.This is mini-journalism, or micro journalism. It is the new medium called the World Wide Democratic Web, where even the little guy can get the attention he deserves. Find something interesting about your business, and sit down in front of the computer and write about it. This is not as traumatic as you might think. Keep it to the point. Keep it simple, choose only one topic at first, and try to make it interesting.Don’t forget to never use the first person, always write in the 3rd person in an objective and straightforward manner, stating fact and not opinion. Don’t sell, tell, instead. Everyone on the Internet wants information. If you do not strictly observe this rule, your press release will not be accepted.Make sure that you have done your research on Google, (“Google keywords” is a good place to begin). There are a number of sites to get good information on which keywords to select. Use Google and just type in whatever you want to find out. Keywords that are specific to your industry are the most valuable because they are the most relevant, even though they might not generate a great deal of traffic. Always be on the lookout for keywords that are relevant, and have substantial traffic.It is better to be listed in the top 3 pages for a category that has 1 million references, then page 10 of a 50 million hit category. (Check the number of hits on the top right of the page on Google each time you do a Google search). Note: if you are trying to challenge a very large category such one with 50 million hits, you may need to employ additional linking strategies over and above what is mentioned in this article. It may even be wise to hire a Search Engine Professional to assist you. By the way, if you lay a good foundation for assistance by a “SEO Pro”, by following these methods, you will have saved yourself a great deal of expense. You may also find an SEO Strategy company with very reasonable rates.Write using these keywords several times in a short 250-300 word article, and submit your press release using one of the free press release sites on the Internet. Write as many press releases as you can over a 30 day period. 10 releases are good, 20 are even better. You can also send them out to several different press release sites. Read their guidelines for submission and learn their rules. Always make sure to put a link to your web site, in the correct section.Try this for 30 days, and see what is does to your listing on Google ! You may be very pleasantly surprised.
What are anti-ligature blinds?
Anti-ligature blinds are becoming increasingly popular in a range of different settings. The way these blinds differ from traditional blinds is that they are designed to prevent suicide by hanging.
Initially, uptake for this type of blind was largely restricted to high-risk environments such as psychiatric hospitals and prisons, where suicide is common. In mental health environments and detention centres, suicide via hanging is common and preventative measures must be implemented. A huge range of objects could be used to create a ligature point, meaning anti-ligature systems are highly important.
Over the years, anti-ligature blinds have been supplied to hospitals, schools, student accommodation and even hotels.
How do they work?
There are a range of different systems on the market, but the most reliable could well be the magnetic anti-ligature system. YewdaleKestrel® products utilise load release magnets which separate when a downward force is exerted on the product. This means that the product falls to the ground safely and prevents suicide via hanging.
The magnetic systems used in Yewdale’s products are highly reliable because magnets don’t lose their strength for hundreds of years, guaranteeing a lifetime of lifesaving functionality.
Anti-ligature blinds usually have a magnetic connection point above the blind’s barrel. The blind is easy to reconnect to the magnetic bracket after it has fallen to the floor.
If you are considering an anti-ligature blind, Yewdale is a highly recommended company. Based in the UK, Yewdale produce a wide range of anti-ligature products, commercial blinds, and healthcare products including hospital cubicle tracks and medical curtains.
Yewdale produce other anti-ligature products too including a soft, lightweight en-suite door and other accessories such as soap dispensers, toilet roll holder, shelves and artwork. You can see the full range on the website using the link below.
Complete weight loss strategy
For those who want to lose weight
Research on the causes of obesity, knowledge about weight loss, and various diets for weight loss are updated every year. However, with the update of knowledge and the release of diet pills one after another, the obesity rate continues to rise every year, and there is no sign of wanting to decline. I used to be very, very fat, and I am also a person who is prone to obesity.
So I understand the voices of fat people, I really want to lose weight, but I tried many ways to lose weight at that time without success.
I have tried the common boiled meals on the market, eating less and moving more, but it was not until I tried other diets that I managed to lose weight. After I lost weight, I began to study the essence and method of losing weight, and wrote him in this weight loss strategy article, hoping to help you.
A few key myths about losing weight
The weight loss myth of eating less and moving more
The phrase “eat less and move more” is actually true, but most people do it wrong. Many people think that they should eat less of everything, so they limit their calories to a very low level, and it feels a bit like eating an ultra-low-calorie fairy meal. Then, for the hyperactive part, the first thing that everyone thinks of is aerobic exercise such as running, cycling, etc., but in fact, this is a very short-term and easy way to regain weight, mainly because eating too little is an easy way to lose weight. The reason for the loss of muscle mass, coupled with the fact that aerobic training is not helpful for muscle mass growth, causes the metabolism to drop too much.
Maybe you can lose 5 kilograms in this way, but if your metabolism declines, you will easily regain the weight. And it’s all the fat that gets back up, not the muscle you lose that makes you look fatter than before. This is what we call the yo-yo effect, lose weight, get fat back, get fatter than before, lose weight, get back on Fat, get fatter than before.
Stop taking diet pills and meal replacements
At this time, you may start to seek other ways, eat weight loss meal replacements, taking diet pills, and so on. But believe me, most diet pills will inevitably hurt the body, especially the gastrointestinal tract. You may actually lose weight in the moment, but when your gastrointestinal tract is damaged, you will be fatter than before.
The key to understanding how to lose weight
You must have thought, why some people will not gain weight no matter what they eat, while some people will gain a kilogram the next day after eating a little bread? What is the cause of obesity? This is not a simple answer that can be solved!
You can see the link to the picture below, mainly talking about the influencing factors of obesity, which are very, very complicated.
Image source: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/296290/obesity-map-full-hi-res.pdf
In the middle of this picture is the heat balance
So we can know that calorie balance is very important
But this article doesn’t keep preaching that calorie balance is the key to losing weight like other sites
If you don’t know what calorie balance is, you can probably imagine that our body has calorie consumption (exercise, thermogenesis, basal metabolism), and calorie intake (eating).
When calorie consumption exceeds calorie intake, the weight will drop, so the truth of weight loss is to eat less and move more, very simple. In the short term, it is really possible to simply achieve weight loss by eating less and moving more, but simplicity is not simple, because the operation of the body is very complicated. Many people think that they can control their calorie consumption, that they can achieve a lot of calorie expenditure by running all the time, and that eating fairy meals (low-calorie meals) can reduce calorie intake and then easily lose it.
However, according to research, 90% of people who use calorie control, eat less and move more to lose weight will fail or regain the weight.
Because eating less and moving more for too long, metabolism will easily drop, hormones will easily become imbalanced, and muscle mass will easily be lost. Even if you lose 10 kilograms, you will easily regain weight.
When losing weight, the body is like a factory
For me, the key to long-term weight loss and maintaining good posture is the environment in the body, such as hormones, the level of inflammation in the body, and the gastrointestinal system.
Think of the body as a factory
-Your hormones are the managers and workers of factory operations
-Inflamed condition is how good factory machinery and hardware are
-Calorie intake is wages for factories as well as fuel
If the manager of this factory is an idiot, or if the hardware in your factory is completely rotten, then no matter how it works, it will create a pile of waste. Just as our hormones are already out of balance and the level of inflammation in the body is very high, no matter how much you eat, if you don’t solve the existing problems, it will easily accumulate into fat. It may be easier to understand with a few examples.
Hormones vs Weight Loss
This study looked at the effects of sleep and weight loss
Research source: https://www.ncbi.nlm.nih.gov/pubmed/20921542
Both groups of humans were calorie-restricted, but one group slept 5.5 hours a night and the other 8.5 hours. Both groups lost weight, but the group that slept less lost 55 percent less body fat and 65 percent more muscle mass than the group that slept more. It is equivalent to losing weight, but most of the loss is muscle mass, which reduces metabolism and makes it easy to regain weight later.
There is such a big difference mainly because poor sleep has a negative impact. The imbalance of the secretion of these things will easily increase fat and reduce muscle.
This next study looks at the effect of insulin sensitivity on body composition!
Research source: https://www.ncbi.nlm.nih.gov/pubmed/19471290
Basically, many chronic metabolic diseases, obesity, and poor muscle-building effects are closely related to low insulin sensitivity. Insulin is an anti-catabolic hormone whose main function is to store nutrients in cells. For example, after heavy training, our muscles will be more sensitive to insulin, and the nutrients we eat will be more easily absorbed into the muscles. When insulin sensitivity is low, the nutrients we eat are more likely to be stored as fat rather than absorbed into muscles.
We can simply say that the nutrients in the food eaten by people who are insulin insensitive are more likely to be stored as fat, and the relative fat mass will be much higher than the muscle mass.
To put it simply, the key to losing weight is actually to improve hormones, improve inflammation in the body, and add an appropriate calorie deficit. It is not difficult to achieve a calorie deficit. What is more difficult is how to choose the type of food that suits your body to improve hormones and achieve a long-term good body.
If you only pursue short-term weight loss and rely on a lot of calorie deficits to achieve the effect of weight loss, and then the hormones are still the same after the loss, then I can guarantee that you will gain weight very easily.
With so many ways to eat on the internet, which diet should I try?
When talking about losing weight in Taiwan 30 years ago, everyone would definitely want to use boiled meals
When it came to losing weight five years ago, everyone might think of using a low-sugar diet. When it came to losing weight in the past two or three years, everyone might directly think of the ketogenic diet.
I lost 30kg in 3 months on a low-sugar diet myself for the first time, so I used to believe that a low-sugar diet was the best way to lose weight
But after my long-term understanding of weight loss-related research, genetic cognition, and observation of students, there is no diet that is most suitable for everyone! Although it is said that high-carbohydrate foods will most stimulate insulin secretion, which in turn promotes the storage of nutrients into fat, some people are naturally good at metabolizing carbohydrates, so they can still be healthy and strong after eating high-carbohydrate throughout their lives.
For example, this study compared the responses of people with high and low insulin sensitivity to high- and low-carb diets.
Research source: https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2005.79
The study concluded:
-For people with high insulin sensitivity, eating high-carb and low-fat to lose weight is very helpful
-However, people who are insulin insensitive use a high-carb low-fat diet to lose fat, but the weight loss effect is not so good.
But on the contrary, studies have also shown that people with low insulin sensitivity have a very good weight loss effect on a low-carb high-fat diet, which shows that improving insulin is very important for weight loss, and it also shows that people with insulin insensitivity are more suitable
Lose weight with a high-carb diet.
So if you have been obese for a long time, you know that you eat carbohydrates easily, or you know that you have diabetes in your family and want to lose fat, then I would suggest that you can start by reducing carbohydrates, which is what we call low carb diet!