INPUT ARTICLE: Article: Our bodies get accustomed to diet and exercise routines very quickly. Keeping your body guessing by switching up your fitness plan will help you overcome plateaus and prevent weight gain.  Alternate between eating six small meals one day and three bigger meals the next. Switch off between cardio and strength training exercises throughout the week. Weight loss can often trigger the desire to binge, or overeat. The best way to avoid binging is to eat the things you crave in moderation. If you constantly deprive yourself, you will be much more likely to have binging episodes. If you have lost weight, then your stomach has probably shrunk, meaning you need less food to feel full. Listen to your body, and only eat as much as you need to feel full. If you go back to your old eating patterns after reaching your goal weight, you will definitely gain some, if not all, of the weight back. If you are constantly suffering, you will eventually give up on your diet and exercise plan--it's only natural. Find a lifestyle that you feel comfortable with. Choose an exercise that you enjoy. If you are having fun, you will be much more likely to stick with it in the long term.

SUMMARY: Add variety to your diet and workout routine. Prevent binging. Don't go back to your old eating patterns. Find a doable eating and exercise pattern.


INPUT ARTICLE: Article: If you have furniture against the walls that have stains on them, you'll want to move the furniture to keep it from getting dirty or messed up. Move the furniture up against another wall or to another room. If you can't move the furniture, put a tarp or cloth over them for protection. Removing the nicotine stains will take a lot of effort, possibly leading to some water drippage or large amounts of dust and dirt. To prevent these things from ruining your floors, put a piece of plastic or a waterproof tarp down, making sure it covers the area where the wall and the floor meet. Cleaning nicotine stains often requires the use of some heavy chemicals or potent odors. Take extra precautions and wear gloves to protect your hands, as well as goggles to protect your eyes, if necessary. Masks work well if you're cleaning in a poorly-ventilated area. Wear clothes that you don't mind getting ruined. If you're cleaning an entire wall, you might need to use a ladder. Have someone else with you while you're on the ladder to make sure you're being safe and don't get injured. Mix 1 cup (240 ml) of white vinegar with 2 cups (470 ml) of warm water and 0.5 cups (120 ml) of baking soda. Dip a clean cotton cloth into the mixture and apply the cloth to the nicotine stains, rubbing them in a circular pattern. Wipe the wall with a clean cloth or sponge after applying the mixture. You may have to repeat this process 2-3 times, so don’t give up if all of the stains don’t come off after the first try. TSP, or Trisodium Phosphate, is a powder that works to clean off heavy stains. Mix TSP with warm water, reading the instructions on the box to determine how much water you’ll need. Scrub the mixture onto the wall using a scrub brush, moving your hand in a circular motion.  If you can’t find TSP, look for TSP-PF, which is the product without the phosphate. Wear clothes that you don’t mind getting ruined, as well as protective gloves. If you’d prefer a dry method for cleaning the nicotine off your walls, purchase a dry cleaning sponge. These sponges don’t need water and can clean off the walls by soaking in the stain. Wipe the wall using single strokes, making sure not to rub the sponge around in circles on the wall. Once you see the stain on the sponge, use a razor blade to remove the top layer, making the sponge clean again.  1 dry cleaning sponge usually costs around $5. Don’t try to rinse out the sponge using water — this will cause it to no longer work. Create a mixture of 1 part ammonia and 1 part vinegar, adding in a couple squirts of dish detergent. You can mix it all together in a bucket, and then use a sponge or scrub brush to clean the walls with it. Use circular strokes and make sure the room is well-ventilated — ammonia has a very strong smell. Wear gloves and goggles when working with ammonia, and put on old clothes in case they get messed up. There are many products on the market that are designed to help lift stubborn stains. Whether you choose a degreaser or lean towards a product with bleach in it, try to pick a product that is odorless and more environmentally-friendly. Mr. Clean Magic Erasers are a popular choice for removing nicotine stains off of walls.

SUMMARY: Move furniture away from your walls before washing them. Put plastic or a waterproof tarp at the bottom of the wall to protect the floor. Follow proper safety protocols for your desired cleaning method. Wash the wall with white vinegar for an easy at-home remedy. Mix TSP with warm water for a heavy-duty cleaner. Buy a dry cleaning sponge to avoid getting your walls wet. Apply an ammonia mixture to the wall if you’re able to ventilate the room. Use a commercial product for targeted stain removal.


INPUT ARTICLE: Article: If you’re talking to someone and they seem judgmental or like they’re prying into your personal life, just say that you’re doing fine. You don’t have to share anything you don’t want to. People who are nosy don’t necessarily need to know what’s going on in your life. It’s perfectly fine to pretend that you’re doing great. For example, if you go to family gatherings and get pestered by older family members, say things are great, even if they’re not. Even if you’re sad about things, pretend like life is going okay and don’t say much beyond that. If someone is talking about something  you’re uncomfortable with, change the topic of conversation. Excuse yourself for a moment and come back in a bit. Shift the subject of the conversation away to something else without feeling too abrupt.  If someone asks how you’re doing and you’re not prepared to say how you really feel, shift the subject by saying, “I’m really happy to see that the sun is out today.” If someone asks, “How are you and your spouse?” and you’d rather not talk about your marital difficulties, change the subject. Say, “We’re doing fine. Did I tell you about my son’s recent karate match?” Avoid saying too much or getting into detailed stories. The point is to say as little as possible and perhaps even duck out of the conversation. This will help to shut down the conversation or move on to another topic to talk about. For example, if someone asks about your love life and you’d rather not get into it, say, “Great, thanks for asking.” If you can’t keep up your pretenses, end the conversation. Find a lull and speak up. For example, you can take a quick out by saying, “It’s been great talking” or “So glad we got to catch up,” and then make an exit.

SUMMARY:
Say that you’re doing great. Change the subject of conversation. Respond minimally. End the conversation.