Everyone has a desire to rid themselves of their weight as quickly as they can. I wish that I had a magic wand that I could wave over every obese person out there and his/her excess fat would be gone forever. This simply is not the case. Here are some easy to follow weight loss tips to help you slowly and methodically get to your goal. So I hope you enjoy reading these 9 weight loss tips.Weight Loss Tips #1: Want It!In order to be successful at weight loss you have to want to lose the weight. You must commit to this want, not just say that you want to lose the weight. The best way to commit to losing weight is to make a goal, write it down, then stick to it.A goal does not have to be just about the weight you lose or want to lose. You could write a goal using your body measurements or percentage of body fast lost, or it may be your desirable clothing size. Set your goals in a way that they are attainable. For example, I want to lose 15 pounds by Christmas or I want to drop 2 dress sizes by my sister’s wedding.Once you have set your larger goals, you need to set smaller ones to make sure you are on schedule to achieving your long-term goal. Keep track of your goals by using a weight loss chart, a food journal, or an exercise chart. Keeping a journal is the best way to track the foods you eat, the amount of water you take in, the amount of daily exercise, and to daily write out those goals. You can even track how you are feeling throughout the day. This will help in knowing whether you are eating because of a particular mood or not. Keeping a journal is good way to stay committed to your weight loss.Weight Loss Tip #2: Keep it in the KitchenThe of the worst habits that people have is not eating at the kitchen table. They are either standing to eat while doing other things or they are in front of the television. Experts say that generally people who eat while watching television eat larger servings of food. Our focus is on what we are watching, not what we are eating.We need to move away from our family rooms and back into the kitchen. During this time eat slowly and spend some time with your family. Talk to the spouse and children. Pay attention to what you are eating as well as how much you are eating. When you eat slower, your stomach will have the time needed to signal you that you are full and you will not have over-eaten and feel miserable.Weight Loss Tip #3: Throw Out TemptationIn order to remain faithful to your weight loss regime, you must remove all temptation from your cabinets, freezer, and vehicle. Replace the candy and fatty foods with the right foods. Sugar-free gelatin and pudding is a wonderful way to take care of that sweet tooth in a correct portion without adding a lot of calories. Low-fat popcorn or low-fat flavored popcorn is another wonderful replacement to fatty snacks.Try not to eat unhealthy snacks for a couple of weeks. Keep a bag of crunchy vegetables, like carrots handy to help with hunger. Most crunchy veggies tend to satisfy you more and are lower in calories.Weight Loss Tip #4: Find SupportWeight loss is a challenge alone, but with a partner, it will seem much easier. Look for a weight loss support group on-line or a forum. Facebook even has support groups. If you prefer, not to have someone on-line then start your own support group in your home or someone else’s home. Otherwise, all weight loss companies offer a support group or sometimes a little one-on-one counseling.Your support groups can include family, friends, coworkers or even your neighbors. Your group could be as large or as small as you like. Ask everyone you know to support you in your weight loss endeavors with some encouragement..Weight Loss Tip #5: Stop Bad HabitsMost learned or old habits are hard to break. It’s time we make a change. We do not have to eat everything that is on our plate. Most of grew up knowing that we must eat everything on our plates because there are starving children in Africa. It is okay to leave a little food on our plates every now and again.We need to listen to our bodies and stop eating when we are full. We must eat smaller portions of our food. We need to avoid having seconds. Try to eat 6 small meals instead of three large ones. Eat breakfast, have a morning snack, eat lunch, have an afternoon snack, eat dinner, have an evening snack.When you eat out at a restaurant either order from the children’s menu or ask when you order for the waitress to bring you a to go box. When the food arrives, place half or more of the food into the to go box.Weight Loss Tip #6: Add VarietyYou need a little variety in your life. This goes for food too. You will get bored eating the same thing week in and week out. Once this boredom hits, you will slip back into your old habits. Eat a little something from each of the major food groups, including fruits, vegetables, protein, dairy, whole grains, and fats.In order to stay energized, eat five to six small meals everyday. This also helps your metabolism. Eat a protein with most meals, including eggs, beans, lean cuts of meats as well as fish. We need to try to eat a minimum of five servings and up to nine servings of fruits and vegetables daily. If you are watching your sugars, also watch the amount of fruit you are consuming. You really need to eat more vegetables than fruit. Also you need to eat a variety of both fruits and vegetables. Don’t just eat the same foods daily. Remember the key is variety.The bread, pasta, and cereal you consume needs to be whole grain. If you have never had whole grain pasta, then mix with regular pasta and gradually add more and more whole grains until you are used to it. It holds true for bread especially if you make your own. The complex carbohydrates and high fiber in whole grain bread and pasta help to speed up your metabolism. The dairy products you consume should be low-fat or fat-free.Also make sure you are eating good fats, such as olive or safflower oil. Your body needs a certain amount of the good fats. Make sure that you read your labels and stay away from foods that have trans-fats. Trans-fats are extremely bad for you.Weight Loss Tip #7: Satisfy the Sweet ToothOn your weight loss journey there will be times when you will crave something sweet. If you want it then have a small piece of whatever you are craving. It is better to have a small piece of it than ignoring your craving and then bingeing because you have deprived yourself from it for so long. Don’t get into a habit of eating this way daily though. It is okay to give into the craving from time to time, but not daily.Weight Loss Tip #8: Watch What You DrinkOf course the number one choice to drink is water clean of chlorine. You need a minimum of six glasses of good water. You can also drink green tea. Consumption of green tea can help with weight loss.Several people do not track or think about the amount of calories in their beverages. A regular flavored cola has more than 100 calories and 10 teaspoons of sugars. Fruit drinks are also high in sugar and calories. Switch to diet drinks and drink more green tea and water.Beware of your alcohol consumption. Most alcoholic drinks have lots of sugar and are high in calories. Alcohol turns to fat and sugar in your body. Limit how often you have a drink. Save it for special occasions and try to consume lower calorie beer or wine. Weight Loss Tip #9: Get ActiveGetting active is an import key to weight loss. We need to get moving if we want to lose weight and keep it off. However, sometimes when you start an exercise program, you go from couch potato to exercise fanatic. You want to gradually start the exercise regime over time.Start off with just walking. Walking takes no special equipment other than a good pair of shoes. Walk at a pace that is good for you and walk for twenty minutes, three times a week. As time goes on, walk a little faster and add more time. You can add strength training twice a week. Start with something light like two cans of soup then gradually move to light hand weights.Exercising will burn excess fat and calories. The strength training helps build lean muscle mass. The more lean muscle mass you have the more calories you burn due to your higher metabolic rate.

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.

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!