Problem: Article: Most interior door panels are held in place with plastic interior fasteners.  You can remove these fasteners by pulling on them until they pop out of their holes.  Interior panels may also be held on with metal or plastic screws or even bolts.  If you can’t easily identify what kind of fasteners are on your door panel, refer to the vehicle’s service manual. Turn screws or bolts counter clockwise to loosen them, then pull the panel backward off of the door. Beneath the door panel you will find a thin, translucent layer of plastic.  This cover protects the interior of the vehicle from any water that may splash into the door from above and below.  Carefully pull the door off of the sticky portions that secure it.  Try not to tear the cover as you will need to reinstall it after replacing the window motor. Replacement covers can be purchased at your local auto parts store. Depending on the design of your door, there are a few different places the window mounting bolts may be, but it should be fairly apparent when looking into the door.  Look for the bolts attaching the window itself to the mechanism that raises and lowers it.  You may need to use a flashlight to look into the service ports on the door. Different shaped doors will place the bolts in different locations. In some cases, you may need to raise or lower the window in order to access the bolts.  Turn the key in the ignition of the vehicle without starting the engine to move the window if need be.  Raise or lower the window using the power window buttons if possible. If the motor is broken, you can force the window up or down by hand. Use the appropriate sized socket or open ended wrench to remove the window mounting bolts, but ask a friend to hold the window up as you do to prevent it from falling down once it’s disconnected.  You may be able to hold the window in place as you loosen the bolts yourself, but it’s dangerous. Dropping the window freely could result in the glass breaking. Have your friend raise the window up into the door frame as though you had rolled it up normally.  Ask them to hold the window in place until you are able to secure it. Pressing one palm on each side of the glass will allow your friend to hold the window up. With your friend holding the window up, pull off three or four strips of masking tape that are each about a foot long.  Stick the strips to the window on each side over the door frame to hold the window up while you work.  Once the window is secured with the tape, you can have your friend let go. Be sure the tape will hold the weight of the window before your friend releases it.
Summary: Remove the interior door panel. Gently remove the plastic door cover. Locate the window mounting bolts. Move the window if necessary to access the bolts. Remove the bolts while a friend supports the window. Raise the window up into the door frame. Use masking tape to secure the window in place.

INPUT ARTICLE: Article: Place a hand on either shoulder in the classic massage position and knead the thumbs deep into the muscles of the shoulders. Use your fingers for grip, but don't press them into the collarbone, as this can be painful.  When you've finished with the shoulders, use the press and release technique to massage along the neck, all the way to the hairline. Remember to keep your hands on either side of the spine. Now move around to stand in front of your client/partner's head, so their shoulders are facing you. Make a fist with each hand, then rub the knuckles gently but firmly across the tops of the shoulders, to release any tension, Next use your thumbs to press and release along the tops of the shoulders and up the back of the neck.

SUMMARY: Start with the neck and shoulders.

In one sentence, describe what the following article is about: To create a caloric deficit, you’ll need to keep track of everything that crosses your lips. Using an app or food diary is the best way to do this. Record everything you eat in your app or food diary. Aim for a goal of 1,200 calories per day if you’re a woman or 1,500 calories per day if you’re a man.  Try to track what you eat or drink right after you eat it so that you won’t forget about it. Or, if you know what you’re going to be eating in advance, put it in your tracker ahead of time. This can also help you to budget your calories and spread them evenly among your meals and snacks. Keep in mind that it doesn’t matter if you follow a low-fat diet or a low-carb diet. Both approaches to weight loss are equally effective, so choose the option that works best for you. Fruits and vegetables are lower in calories than most other foods, and they’re filling because they’re high in fiber. By eating more fruits and vegetables with every meal, you’ll be cutting calories and satisfying your hunger in a healthy way. Aim to fill half of your plate with fruits or vegetables at each meal. For example, you could have 2 cups of melon with your morning toast and eggs, a green salad with a bowl of minestrone soup at lunch, and 2 cups of mixed steamed vegetables with skinless chicken breast and brown rice for dinner. Eating low-fat dairy products as part of a reduced calorie diet has been shown to promote weight loss. Include 2 to 3 servings of low-fat milk, yogurt, or cheese in your daily diet. For example, you could have 8  fl oz (240 mL) of 1% milk with your morning bowl of cereal, have a slice of low-fat cheese on a turkey sandwich at lunch, or enjoy ½ cup (120 g) of low-fat cottage cheese with your pasta and marinara sauce for dinner. The capsaicin in spicy foods helps to rev up your metabolism, which might help you to lose weight and keep it off. Include hot peppers, salsa, and spices made from chilies to incorporate more capsaicin in your diet. For example, you could sauté a couple of jalapenos with onions as a starter for chili, add a couple of tablespoons of hot salsa to a burrito, or add a dash of cayenne pepper to season baked chicken. Making small changes can add up in your total daily caloric intake. If you find that many of your extra calories come from beverages, switch to water or another lower calorie option. If you often snack on junk food throughout the day, trade chips and candy for fresh fruit and veggie slices. Beverages are a major culprit of excess calories. Consider how many glasses of juice, soda, and other sweetened drinks you consume during the day. If you’re drinking 24  fl oz (710 mL) in juice and soda each day, this is about 400 extra calories that you could eliminate if you switched to water. to increase weight loss. Intermittent fasting has been shown to increase weight loss. To do an intermittent fast, schedule your meals so that they will fall within the same 8 or 10 hour window each day. Then, don’t eat between the end of the window on one day and the start of the window on the next day. For example, if you make your window 7:00 am to 3:00 pm each day, you might eat breakfast at 7:00 am, lunch at 11:00 am, and dinner at 3:00 pm. Then, you wouldn’t eat again until 7:00 am the following day.
Summary:
Track what you eat with a food diary or app. Eat 2 to 3 servings of fruits and vegetables at every meal. Include 2 to 3 daily servings of low-fat dairy. Eat spicy foods for increased metabolism. Swap high-calorie foods for lower calorie options. Try intermittent fasting