INPUT ARTICLE: Article: Moderate aerobic activity, paired with weight training to increase muscle mass, has been shown effective to reduce belly fat even if overall weight remains the same. Different kinds of aerobic activity include brisk walking, running, aerobics dance classes, swimming, or hiking.  Because you're making a lifestyle change, make sure you find an exercise program that works for you. Moderate exercise works best. To know if your exercise rate is moderate, see if you can talk while exercising. If you can talk, you're exercising at a moderate rate. If you can loudly sing a favorite song, you should move more quickly. Strength training, which includes weight lifting, stomach crunches, etc. builds lean muscle mass. Because muscles burn more calories than fat does, your body will use calories more efficiently. Doing strength training at least three days per week, paired with moderate aerobic exercise, has been connected to losing belly fat.  Exercises that firm and tone the stomach muscles will not eliminate belly fat by themselves. In fact, stomach crunches have little effect on the fat that's carried around the belly. You don't have to belong to a gym to do strength training or weight lifting. You can follow a video at home. Simple body weight exercises like the plank, push ups, lunges, the bridge, squats, calf raises, and arm circles all build muscle. Stress triggers release of the hormone cortisol, and cortisol both reduces muscle mass and increases the accumulation of belly fat. You'll likely decrease your belly fat by engaging in meditation, because you'll lower your stress level. Doing guided meditations, mindfulness meditations, or yoga serve to decrease your stress levels.  You should never feel sharp, stabbing pain when doing yoga. Stretch only as it feels good to you. Consider taking a meditation or yoga class to help you learn the basics of yoga postures. Being well-rested means you're less stressed, and less likely to gain belly weight. Having enough sleep has benefits for your overall well-being: your mood will be better, your stress level lower, and your attention will improve.  Most people need between 7 to 9 hours of good sleep per night, but some people may need more. Teens need at least 9 hours of sleep per night, and younger children need 10 hours.  Try to go to sleep at the same time every night, and get good quality sleep so that you feel rested when you wake up. Avoid drinking alcoholic beverages in the evening, as this lowers the quality of your sleep. Losing visceral fat depends on changing lifestyle factors, including diet and exercise. This is a long-term process. The most effective weight-loss programs aren't quick, but rather take place over time.  Don't worry so much about the scales when you're trying to lose belly fat. The changes you're making will replace fat with muscle, which weighs more, so you're likely to notice changes in the way your clothes fit before you notice changes on the scale. You'll feel better as a result of making lifestyle changes, which won't necessarily show up on your scales.

SUMMARY: Spend at least 30 minutes in aerobic exercise at least 5 days per week. Try weight lifting. Reduce your stress through yoga or meditation. Get between 7 to 9 hours of sleep every night. Aim for slow and steady weight loss.


INPUT ARTICLE: Article: Your GPA (or grade point average) is used to determine your performance level across all of your classes. Your high school GPA is often used to determine which colleges you can get into and your college GPA will determine your graduate school entrance. Your GPA is calculated by assigning a certain number of points, based on the grade you earned for a class versus how many credits that class was worth, and dividing the resulting total point count by the total number of credit hours. The points assigned for a 1 credit class are listed below (for classes above one credit, multiply the number of points by the number of credits).  A = 4 A- = 3.7 B+ = 3.3 B = 3 B- = 2.7 C+ = 2.3 C = 2 C- = 1.7 D+ = 1.3 D = 1 D- = .7 F = 0

SUMMARY: Calculate your GPA.


INPUT ARTICLE: Article: Sit on the floor with your back against the wall, or find a comfortable chair with a backrest. You can also lay flat on the ground if you’d be more comfortable that way. Relax your arms at your sides and lean your head back. Don’t worry about breathing in any particular way. Just breathe in and out naturally and pay attention to each breath. Notice how your back is being supported by the surface you're resting up against. Ask yourself how you’re feeling. Notice any feelings of fear, anxiety, or sadness. Don’t dwell on your feelings or judge yourself for having them. You just want to observe them from afar and acknowledge they exist. Don’t try to repress them. You just want to acknowledge them and work on letting them go. Focus on replacing them with positive feelings of acceptance and compassion. Feel your body relaxing as you do. Notice if your exhales feel longer and easier. Gradually become aware of the space around you again. Take your time and get up from your resting position whenever you feel finished. Daily practice will make meditating to open your heart chakra easier. As you practice every day, notice how your emotions are changing. Work on getting yourself to a place where you feel love and acceptance. Sometimes meditation is easier when you have someone talking you through it. Search online for “meditations to open heart chakra” or “heart chakra meditations.” Look for a video or audio clip you can listen to while you’re meditating.

SUMMARY: Find a comfortable spot where your back is supported and close your eyes. Focus on your breathing and how your back feels. Turn your attention inward toward your emotions. Acknowledge any negative feelings you’re having. Shift your attention back to your surroundings when you’re ready. Repeat the meditation every day. Look for guided heart chakra meditations online for help.


INPUT ARTICLE: Article: " While much less common, por nada is another way of saying “you're welcome” that roughly translates to “it's nothing.”  More literally, por nada means something along the lines of for nothing. In Spanish, por is a preposition usually used to mean “for” or “on account of.”  Note that this phrase is not used in every Spanish-speaking country. It is used in various Latin American countries, like Costa Rica and Puerto Rico, but it is not used in all Latin American countries or in Spain. This translates to "at your command/at the command" meaning that if there's anything else you can assist with, you will be very much willing to do it at the person's command. It is very polite and very common. Some countries use "tu" more prominently than "usted" (and vice versa) and this depends if you use 'a su orden' or 'a tu orden'. "A la orden" is neutral.

SUMMARY:
Switch to "por nada. Say "a la orden" o "a su/tu orden".