INPUT ARTICLE: Article: Knowing what you’re shooting for will allow you to create an effective diet and exercise plan. If you want to lose 50 lb (23 kg) overall, then 4 lb (1.8 kg) per week would be your goal. However, keep in mind that this is a fast rate of weight loss that is not considered healthy. Ideally, aim for 1–2 lb (0.45–0.91 kg) per week instead, which would still result in a 12–24 lb (5.4–10.9 kg) weight loss over the course of 3 months. to see how many calories you burn in a day. The amount of calories you burn each day depends on your age, height, weight, and the amount of activity you do throughout the day. There are many basal metabolic rate calculators online that you can use to figure out your body’s basic caloric needs. Use one to calculate the amount of calories you are burning on an average day. Once you have figured out what your basic caloric needs are, use this number to help you determine how many calories to cut from your diet. This can also help you set a goal for how many calories to burn with exercise each day. Be realistic with your goal. Don’t drop your caloric intake below 1,200 per day.  For example, if your basal metabolic rate is 2,300, then you could cut your daily caloric intake to 1,300 to work towards a 2 lb (0.91 kg) per week weight loss. To lose 4 lb (1.8 kg) per week, you’d need to burn an extra 1,000 calories per day. This isn’t realistic since it would require you to do around 2 hours of intense cardiovascular exercise every day. Instead, focus on getting 30 minutes of cardiovascular exercise to start and increase the amount and intensity as you get stronger. It’s important to track everything that crosses your lips to get an accurate number for your daily caloric intake. Tracking your exercise in a diary or app can also help you to see how many calories you’re burning in addition to the calories you’ve cut. Make sure to record foods and beverages in the app. This will help to ensure that you’re staying on track with your goals.

SUMMARY: Identify your total and weekly weight loss goal. Calculate your basal metabolic rate Determine how many calories you need to cut to lose weight. Track your food and exercise in a food diary or app.


INPUT ARTICLE: Article: If you're blogging about sports, you have some flexibility in terms of subject matter. You may want to write about the sport itself, covering an entire league or even multiple leagues. You may want to focus on a sport's conference, an individual team, all the teams in a given city, or even an individual player. Unless you're extremely knowledgable about a sport and follow the entire league's play closely, it may be easiest to focus on an individual team or player (especially if this is your first blog). Once you've been following a team or teams to report on long enough to get some material, you'll want to find some kind of niche within sports blogging. There are countless sports blogs on the internet, and many of them are written by knowledgable, passionate sports fans. So what will set your blog apart from the rest and make people want to follow your posts? Some bloggers focus on subjects that sports fans are interested in across all teams and regions, such as collective bargaining agreements or other financial aspects of sports. Whatever niche you choose, it's important to find a subject that you have some kind of special knowledge or authority on, as this will help establish your blog much more quickly. Think about whether any aspect of your education, work experience, or life experience qualifies you to become an expert on a certain area of sports reportage. This can help you find your focus and may help you gain popularity more quickly. Depending on the platform you've chosen, you may have limitations with regards to how much you can customize your blog. But it's a good idea to make your page as unique as possible. Creating a logo, customizing the layout of your blog page, and adding colorful photos help set your blog apart from other sports blogs on the internet, which is important in getting your page off the ground. Having a meticulously-customized blog page might also help inspire you to be more active in writing posts and maintaining the page. Try looking at some successful sports blogs for inspiration and ideas about what kind of customization is possible. You can even search for "sports blog design" in an online search engine to find some striking and successful examples.

SUMMARY: Follow a sport or team closely. Find some kind of niche. Customize your blog as much as possible.


INPUT ARTICLE: Article: Go to a massage parlor and take care of that tension in your neck, back, and body. If you're uncomfortable about this, then get a trusted friend to give you a massage. It will definitely help you relax, especially in moments of high stress or tension. Don't knock it until you try it. Before you know it, you may be signing up for weekly massages! Yoga has been proven to have countless benefits on your mind and body, one of which is helping people relax and live in the moment. You can take a power yoga class if you want more of a workout or a more calming and meditation-focused class if you want to focus on your mind. Just practicing 2-3 times a week can really help you loosen up and feel more centered. If you really enjoy the classes, then you may even end up practicing on your own. Blast your music and dance alone in your room or get into a spontaneous dance contest with your friends. Whether you're hanging out at home, hitting up the clubs, or even enrolled in a dance class, dancing can help you get rid of some of that negative energy, learn to experiment and not take yourself so seriously, and can help you generally unwind and have fun. Just 10-20 minutes of mediation a day can help you be more loose and relaxed throughout the day. Find a quiet place in your home, take a seat, close your eyes, and focus on your breath. Feel the breath going in and out of your body as you relax your body one part at a time. Ignore any noises and distractions in your way and focus on reaching a calm, happy place. When you're done, you'll be much more equipped for facing the challenges ahead of you. For many people, the routine of brewing a cup of tea or coffee is just as relaxing as the drink itself. So, partake in this morning ritual to get your day started on a calm, relaxing note. Make sure not to overdo it on the caffeine, though, or you will actually make yourself more tense. Laughter really is the best medicine and it can definitely help you loosen up, no matter how bad of a day you're having. Make a habit of laughing more during your daily life, whether it means watching a comedy, watching silly videos on YouTube, hanging out with your funniest friend more, or catching a comedy show. Though it may sound silly to “force” yourself to laugh, this will help you take any challenges with a grain of salt and to be able to stand back and laugh at your foibles instead of feeling tense whenever something goes wrong. Maybe your job is sucking all of the life out of you. Maybe your three best friends are neurotic basket cases who have turned you into a complete worrywart for no reason. Maybe you've spent way too much effort doing exactly what your parents expect you to do and feel like you have no wiggle room to do what you really want to do. If changing your attitude and making a series of small changes just isn't working for you, then you may have to stop and think about any big changes that may be necessary to your future happiness. Make a list of all of the things that are leading you to be stressed and unhappy. If you notice a pattern and see that most of them are coming from one source, then it may be time to make a big move. This may be scary, but in the end, you'll be a happier person because of it!

SUMMARY:
Get a massage. Do yoga. Dance. Meditate. Drink a cup of tea or coffee. Laugh more. See if you need to make a major life change to really loosen up.