Article: If you want to tone your back and reduce back fat, you'll need to reduce your overall body fat.  Cutting back on the calories you eat each day will help you lose that excess fat.  Take a few days to track your calories.  Use an online food journal or smart phone app to help you.  This will give you a starting point. Subtract about 500 calories from your typical or average daily calorie intake.  Cutting out this many calories is a good way to lose weight and excess body fat. Restricting calories by about 500 calories each day generally results in a weight loss of one to two pounds per week. Even you're losing weight or even just trying to tone up your body, eating a balanced diet is an important part of your plan.  This will help ensure you're consuming most of the recommended nutrients each day.  A balanced diet is one that includes each food group most days.  In addition, you should eat a wide variety of foods from each food group. When you restrict certain food groups or completely avoid them, you're at risk for getting nutrient deficiencies. Protein is essential for weight loss.  It helps keep you satisfied, supports your metabolism and can help support your lean muscle mass.  Including three to four ounces (or 80 to 120 grams) or a card deck sized portion of protein at each meal will help you reach your daily recommendations. Lean protein sources are lower in fat and calories making them a great component of a weight loss or fat reduction plan. Choose items like:  poultry, eggs, low-fat dairy, lean beef, seafood, legumes and tofu. Vegetables are low-calorie, filling, and full of vitamins and minerals.  Aim to make 1/2 of your meals and snacks a fruit or a vegetable.  It's typically suggested to eat about five to nine servings of fruits and vegetables each day.  Eating one to two servings at every meal and snack can help you meet this goal. Both fruits and vegetables are great foods to include in your weight loss plan because they can help fill you up for very few calories. If you're going to eat a grain, try to choose 100% whole grains.    Whole grains are known to be higher in fiber, protein and other beneficial nutrients. Health professionals recommend making at least 1/2 of your grain choices whole. Choose items like:  quinoa, brown rice, whole grain oats, 100% whole wheat pasta and bread. Limit foods that are made with refined or processed white flours or processed grains.
Question: What is a summary of what this article is about?
Cut back on calories. Eat well balanced meals. Focus on lean protein. Eat your fruits and veggies! Go for whole grains.
Article: To figure out what your mom might like, think about how she spends her time, as well as her interests. Consider if you’ve heard your mom talking about something she wants. If you’re still not sure, ask your family and friends to give you ideas.  For instance, you might get her a nice box of tea and a new mug if she likes to drink tea. If she likes jewelry, you might get her a necklace, bracelet, ring, or earrings. If she has a hobby, like painting, you might get her supplies. If your mom lives far away, order her gift online and have it sent to her address. Look for a floral arrangement at a local grocery store or floral shop. Alternatively, order a bouquet online and send it to your mom. You may be able to buy candy with the flowers. Otherwise, pick up your mom’s favorite candy at a grocery store.  For instance, you might get a big box of chocolates and a bouquet of flowers. Get your mom’s favorite candy. If you know she likes gummy candy more than chocolate, buy that instead. Chocolate and flower delivery services are pretty popular. You can order specific arrangements of both flowers and chocolates online and have them delivered to your mom on Mother’s Day. Pretend you’re tourists in your own city: go to a museum, take a walk in a forest or park, or see whatever other sights your city has to offer. Present your mom with a few different options or a sample itinerary in the morning, and let her choose.  If you’re doing this one, make sure you have all the details of each option worked out, including prices and hours of operations for any buildings such as museums or aquariums, for example. As Mother’s Day falls on a Sunday, you want to make sure that your plans for an adventure aren’t foiled by unanticipated closing hours. If you have a bit of money to spend, treat your mom to a day at the spa. A less expensive option is to book her in for a free makeover at a beauty shop and then give her a gift certificate to that shop. Another fun pampering option is to have a girls’ day together. Go to the spa, get manicures and pedicures, or go get makeovers together.
Question: What is a summary of what this article is about?
Pick a gift you know your mom will like. Go with flowers and candy for an easy, classic gift. Take your mom to popular sites in your city. Book your mom a spa appointment.
Article: This is especially important when you're traveling in Chinese-speaking areas. " in these languages:  Chinese (Cantonese) = Mmm-goy, tee-saw hai been-doh-ah? (Translit. Excuse me, where is the washroom?) Chinese (Mandarin) = "Duì bù qǐ, cèsuǒ zài nǎr?" (written: "对不起，厕所在哪儿？) ("cèsuǒ" = "toilet" or "bathroom", and "duì bù qǐ" = "sorry" or "excuse me", so the literal translation is "Excuse me, toilet be where?")  The "c" is pronounced like a combination of "t", "s", and "z" in the front of the mouth, and "q" is pronounced like "ch" in the front of the mouth. Remember the tones. Hmong (= honm naj nyob qhov twb os? Indonesian = Permisi, di mana kamar mandi? Japanese = Toire wa, doko? [to-ee-le wa do-ko?] (Add 'desu ka?' after 'doko' for politeness.)(To be even more polite, say "otearai wa doko desu ka?". This is "Where is the restroom?". It is said as [oh-tay-ah-rye wa doe-koh dess kah]. Here is the phrase written in Hiragana [おてあらいはどこですか？])  Korean = Hwa-jang-shil uh-dee-in-ga-yo? Malay = Tumpang tanya, di manakah bilik mandi? Mongolian = Uuchlaarai('ʊ:tʃ|ɑ:ræ ), ene (N)ugaalgiin (u-GAWL-GEEN)oroo (o-ROW)ni (N) haana (HUN) baidag (bæ-dag) yum be?  Niuean (Pacific Islands) = ko fe e' fale vau? (pronounced ko-feh eh fa-le vau) Portuguese = Por favor, onde é a casa-de-banho? Samoan = E, 'O fea le faleuila? (Ay, Oh fay-ah lay fah-lay-wee-lah?) Tagalog (Philippines) = Nasaan po ang banyo? Thai = hong naam yuu tii nai Tibetan = chap sang gawa yo rey? Vietnamese = Cho hoi, nha` ve^. sinh o da^u va^.y ?
Question: What is a summary of what this article is about?
Know the language of your area. Say "Where is the bathroom?