Problem: Write an article based on this summary: Accept the past. Remember that things happen for a reason. Take stock of your failures and successes. Don't announce that you are starting over.

Answer: You can't start over in your life if you're still holding onto the past. Whether be a relationship, job, family or other situation, you need to accept what has happened.  Acceptance doesn't necessarily mean forgiveness or understanding. It just means that you have realized something has happened, you acknowledged it, and you are ready to move on from it. Remember that pain and suffering aren't the same thing. You will feel pain and hurt when you're life isn't going in the direction you want, but you don't have to suffer. Suffering is a choice. Nothing last forever, including pain. So acknowledge it, experience it, and move on from it. Don't center your life around the hurt and the failures; get out of that story and avoid the drama (e.g., "I will never find love again" or "I will never be able to get another job"). This is not to say that you are powerless and that things are just "fated" to be a certain way. Rather, nothing has meaning besides the meaning you assign to it. It's up to you to make every event, incident, and moment in your life empowering or disempowering. The lessons you are to learn won't be obvious; you instead have to discover what your life is telling you. For example, what if you are asked to step down from a position in your career because your ideas for the business are too big or you are taking things in a different direction than what management envisions for the company? Instead of reading this as a failure on your part, think of it as confirmation that you and your boss have fundamentally different visions and that perhaps it's time to part ways so you can realize your vision elsewhere. You can't "quit life", so instead of getting down when things aren't work out as planned, ask yourself, "What is or was working in my situation or circumstance?"  Write it all down. Keep notes to yourself about your successes, even the small ones. Write every night about something that went well that day. Focusing on the positive helps attract more of it!  Then think about how can promoting what is or was working for you even more. For example, maybe you realize that in you were great at talking with customers but that the location wasn't right for your business and that you need to change venues to an area with more foot traffic. Think about what works or worked for you and how you could improve on that even further. Just do it. You don't need to validate your choices to make a change in your life. You don't need to tell other people or ask them what they think you should do; often when we feel insecure, we consult others so that we feel better about our plan or to prepare them for the transformation. But your life is YOUR life. Move on and people will grow with you. Those that don't perhaps aren't meant to be in your life in the first place. Your next steps in life aren't about anyone else but you. Ignore what everyone else says. A lot of their resistance will be about them and not you because it makes them question their own lives. Remember that only you need to feel comfortable with your choices and decisions.


Problem: Write an article based on this summary: Calculate your basal metabolic rate (BMR). Account for your activity level. Calculate your total calorie needs for weight loss.

Answer: Your BMR will tell you how many calories your body needs to function properly if you spent the entire day doing absolutely nothing.  This is also known as your metabolic rate or metabolism.  Your body burns calories just to fulfill life-sustaining processes like breathing, digesting food, repairing and growing tissue and circulating blood.  You will use the results from the BMR equation to find out how many calories you need to either lose weight or maintain your weight. Use the following equation (known as the Harris Benedict Equation) that is commonly used by health professionals to determine calorie needs. for men:  66.47 + (13.7 * weight [kg]) + (5 * size [cm]) − (6.8 * age [years])  Use the following equation for women:  655.1 + (9.6 * weight [kg]) + (1.8 * size [cm]) − (4.7 * age [years]) In addition to essential bodily functions, you must also account for the calories you burn through daily activity. Once you have your BMR, multiply your BMR by the appropriate activity factor:  If you are sedentary (little or no exercise) : BMR x 1.2 If you are lightly active (light exercise/sports one to three days/week) : BMR x 1.375 If you are moderately active (moderate exercise/sports three to five days/week) : BMR x 1.55 If you are very active (hard exercise/sports six to seven days a week) : BMR x 1.725 If you are extra active (very hard exercise/sports and physical job or 2x training) : BMR x 1.9 For example, a 19-year-old woman who is 5’5” and 130 pounds would plug her information into the calculator and find out that her BMR is 1,366.8 calories. Then, since she is moderately active, exercising three to five days per week, she would multiply 1,366.8 by 1.55, to equal 2,118.5 calories. That is the number of calories that her body burns on an average day. In order to lose 1 pound of fat each week, you must have a deficit of 3,500 calories over the course of a week.  Cutting out about 500 calories each day will result in a 3,500 calorie deficit over the course of the entire week. Only aim to lose 1 or 2 pounds per week.  If you were to lose weight through diet alone, you'd need a 500-calorie deficit every day to lose one pound in a week.  If you were really pushing it and wanted to lose 2 pounds in a week, you'd need a 1,000-calorie deficit every day.  Aim to cut calories out by decreasing how much you eat in addition to burning off calories through physical activity.  This combination generally produces the most effective weight loss.


Problem: Write an article based on this summary: Acknowledge the help you received. Be sincere. Explain how they helped you.

Answer:
Even though you might feel embarrassed that you needed help, don’t pretend like it never happened. Directly acknowledge that you appreciate what the other person did for you. Try to make this acknowledgment shortly after receiving help.  If your professor stayed after class to go over your paper with you, say, “Thanks for staying. I appreciate your time.” Maybe your teen did some extra chores around the house when you were working late. Say, “That was really helpful of you to get dinner started.” When someone is helping you, it’s okay to be a little bit vulnerable. The other person might appreciate knowing that they are genuinely helping you. For example, you could say, “Wow, thanks for watching the kids this evening. We really needed a date night!” Showing that your need was genuine is a good way to be sincere. Be specific when you thank someone. Let them know exactly what they did for you. You could say to your therapist, “Thanks for this session. I think you’ve given me some good tools to start overcoming my anxiety.” You could tell your partner, “Thanks for making dinner tonight. It meant a lot to me to be able to just put my feet up after a long day at work.”