Problem: Article: Whenever you're trying to lose weight, one of the most important changes you need to make is to your total calorie intake.  Carefully cutting out calories will help you lose weight.  If you want to lose 15 pounds, you'll need to cut out some calories from your daily total.  In general, you can cut about 500 to 750 calories a day to result in a 1 to 2 pound weight loss each week.  Do not cut more than this out.  If your calorie level goes too low (below 1200 calories for example), your weight loss will slow, your energy levels will dip and you put yourself at higher risk for nutrient deficiencies. Always talk to your doctor about how many calories you can cut from your diet and the minimum level you should eat each day. To help you more accurately cut out calories, start measuring your portions.  This will help you stay on track and be more aware of how much you're eating.  To help manage your total calories, use a food scale or measuring cups to track portion sizes. Protein foods should be portioned at a 1/2 cup or 4 oz, which is about the size of your palm. Fruits should be portioned to 1/2 cup or 1 small piece, vegetables should be 1 cup chopped or 2 cups of leafy greens, and grains such as oats, rice, and quinoa should be measured to 1/2 cup or 2 oz per serving. Try to not to estimate portion sizes.  You may be wrong and have a bigger chance for inaccuracies. One of the best combinations for weight loss is eating mostly lean protein, fruits and vegetables.  This low calorie and lower carb combination can help keep you satisfied and help fuel your weight loss.  Protein is an essential nutrient in your diet - especially when it comes to weight loss.  Protein takes a while to digest which keeps you feeling satisfied longer.  In addition, it helps fuel your metabolism.  Include at least one serving of lean protein at every meal.  Try:  poultry, eggs, low-fat dairy, lean beef, pork, nuts, beans and seafood. Fruits and vegetables are also naturally low calorie.  In addition, they're very high in fiber.  Like protein, fiber takes a while to digest and keeps you feeling satisfied longer.  Together with protein, this combination helps you feel satisfied with less food and over a longer period of time. Include a serving of a fruit or vegetable with every meal.  You can choose any type of fruit or vegetable that you'd like. One food group to limit is the carbohydrate group, which includes grains, fruits, starchy vegetables, and foods that contain sugar.  Although filled with some nutritious foods, limit how many servings you include in your diet.  Many studies have shown that lower carb diets help people lose more weight more quickly compared to low calorie or low-fat diets alone. The most carb-rich food group is the grain group.  Limiting how many servings of these foods you have each day can help you reach your weight goal quicker.  If you do choose to have a grain, follow the appropriate portion size and make sure to choose a 100% whole grain option. Whole grains are less processed and higher in fiber and protein (both great for weight loss). Choose whole grain foods like quinoa, oatmeal, brown rice, whole wheat bread and whole wheat pasta. Limit your intake of fruits and starchy vegetables like potatoes as well. Check labels to check for the amount of carbohydrates in foods and opt for lower carbohydrate foods. As with any type of weight loss plan, it's important to limit the foods that can make weight loss difficult or even cause weight gain.  Foods that are higher in fat and sugar should be limited in your diet.  High fat and high sugar foods are typically higher in calories.  If eaten on a regular basis or in larger portions, this can make meeting your weight goal more difficult. Limit foods like fried foods, fast foods, fatty cuts of meat, sugary cereals, cookies, cakes/pies, pastries, chips, crackers, candy and ice cream.  Instead satisfy your sweet craving with a low-fat yogurt, whole grain cereal or some fruit.  You can also have carrots and hummus or a cheese stick for a salty or savory craving. If you do choose to have these foods, do so very occasionally and make sure to follow the recommended portion size. Like higher fat foods, liquid calories can also be a problem.  Reduce how many calories you're drinking each day to help with your weight loss.  Liquid calories can easily get out of hand.  Studies show that many times, sweetened beverages can cause more damage to your diet because they don't fill you up or signal your brain that you've eaten.  Strictly limit or avoid sweetened beverages like sodas, fruit juices, fruit drinks, sweetened coffee drinks, milkshakes, smoothies, sweet tea, alcohol, lemonade or chocolate milk. Instead, drink about 64 oz of clear, sugar-free liquids.  These are hydrating and can help manage your appetite.  Try:  water, flavored water, sparkling water or unsweetened and decaf coffee or tea. Drinking an adequate amount of clear fluids daily can help keep your appetite in control, help you feel more satisfied and help keep you more alert.
Summary: Keep calories in check. Measure your portions. Eat protein, vegetables and fruit at every meal. Moderate how many grains you eat. Limit foods high in fat and sugar. Reduce the amount of liquid calories you consume.

Problem: Article: You can meditate any time, anywhere, but for most beginners, it's significantly easier to meditate in a quiet place with no distractions. Try to find somewhere where you can be alone for a few minutes. You may want to set up a special area in your home for meditation. It should have a comfortable place for sitting and should be inspiring to you. You can create an altar or shrine, or simply decorate the area with items that speak to you. Do your best to have good posture while meditating. Sitting up straight is not only good for your spine, but it may also help you stay focused on your meditation. Sitting on a pillow or block may help you keep your spine straight. Beginning a meditation practice does not have to take much time away from your busy schedule. You can start by devoting as little as 10 minutes each day to meditation.  Scheduling a regular time to meditate each day may help you commit to it. As you progress, you may find that you want to meditate for longer periods of time, but if you don't, that's okay too. Never feel like you have to meditate for a specific amount of time if that doesn't feel right for you. Some people find it helpful to spend the beginning of their meditation session thinking about a specific intention. This should be something altruistic that will help you stay focused on the good that you are creating with your meditation practice. For example, you may think about how your meditation will help you be present in the current moment and not ruminating on the past or worrying about the future. Journaling about the meditation process is very useful to some people, so you may want to consider trying it. This will allow you to keep track of the different meditation techniques you have tried and how they made you feel. In addition, journaling can also help you work through your feelings, so you may find that it helps you understand why a specific technique made you feel a specific way.
Summary:
Find a comfortable, quiet space. Sit up straight. Start small. Consider setting an intention. Keep a journal.