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Weight loss as slow as 1 to 2 pounds per week is normal. If you were expecting much more dramatic results, then adjust your expectations so that you are not discouraged. Eat a maximum of 6 ounces of protein at mealtimes. Ideally, women should consume 1,500 to 1,800 calories per day, and men should consume 1,800 to 2,200 per day. If your weight loss has stalled, then try counting calories for a couple of days and see what is pushing you out of your acceptable calorie range. If you’re estimating, then you may be overeating. Make a new commitment to accurately counting the grams of net carbs that you eat each day. If you aren’t eating enough vegetables, then you may become constipated, which could increase the reading on the scale. Many sauces and condiments contain carbohydrates, so be sure to read your labels. Sometimes, dieters overdo their consumption of these products. If you skip a meal, then you will feel ravenous before your next meal. If you allow yourself to become extremely hungry, then you will have more difficulty gauging when you have eaten enough. Over-the-counter medications and some prescription medications can slow down weight loss. Stress causes your body to produce cortisol, a fat-storing hormone, which can deposit fat around your waist. Try yoga, meditation, exercise and other healthy methods to cope with stress and to restart your weight loss. Increasing the intensity of exercise or varying your exercise routine can be a wonderful way to restart your weight loss journey.

summary: Adjust your expectations. Manage protein consumption. Count calories. Count your net carbs. Make sure that you consume 12 to 15 grams of carbs in the form of foundation vegetables. Watch for hidden carbs. Cut back on low-carb shakes and bars. Avoid skipping meals. Talk to your doctor about medications. Curb stress. Get some exercise.


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Use your phone’s settings to help you avoid contact with your ex. For example, you can change your ex’s name in your address book to “DO NOT ANSWER” to remind you what you must do. Some phones or services will also allow you to block a particular number entirely. If you must talk to your ex, keep the communication brief but friendly. Never flirt, however tempting it may seem. If you start to repeat old arguments or bad patterns, end the conversation immediately: say, “I’m sorry, this conversation isn’t going well. I need to end it.” Working together closely in class, being assigned to the same project, or getting put at the same work table could derail your effort to avoid your ex. You may need to ask others at school or work for help to avoid these situations. For example, you might explain to a teacher that you would prefer not to do a group project with your ex. Or, you could ask your guidance counselor for help in arranging your schedule so that you are not in class with your ex. If you don’t run into your ex, you won’t accidentally start speaking with him. And you won’t see him flirting with someone else, either.  If you are in school together, use your knowledge of his schedule to avoid crossing paths in the hallway or by the lockers. Avoid visiting his workplace. For example, if he works for a café, get your hot drinks somewhere else now. Don’t go to his favorite hangouts or to his events. If your ex plays basketball, don’t go to those games. If he always took you bowling, don’t go bowling for a while. Don’t keep socializing with your ex just because you have mutual friends.  Respect that your friends might want to remain friends with both of you. While it can be tempting to try to convince everyone to side with you, it’s not healthy. It may be helpful to talk through different scenarios with your friends. For example, you might say: “I don’t feel comfortable continuing our movie nights as a small group right now. But, if you throw a big party, it’s ok to invite both of us.” Recognize that your needs will change over time. Keep your friends up to date: if it’s ok to invite you both to a dinner party now, say so. Leave his friends to him. Just as you need the support of your friends and family as you navigate the break-up, so does your ex. Let your ex rely on his own network of friends and family.

summary: Don’t call or text. Keep any contact short and sweet. Ask teachers, bosses, or coworkers for help in limiting your exposure to your ex. Plan your schedule to avoid awkward encounters. Keep in contact with mutual friends, but make your boundaries clear.


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Transfer paper can be found anywhere you can buy stationary or printer paper. There are two types of transfer paper, one suitable for white or pastel shirts, and one suitable for all darker colors.  Most transfer paper is the same size as your regular printer paper (Letter size or A4 depending on your country). Before purchasing an unusual size, make sure your printer can handle it. Light transfer paper is used for light or white shirts.   Dark transfer paper is used for any shirt that is darker. You can use any image saved on your computer. If you only have the image in a physical form, scan it and save it to your computer as a jpeg file. Alternatively, take a photograph and transfer it to your computer. Transfer paper for light-colored paper creates a mirror image on your shirt. Look for a "reverse" or "mirror" setting in the print options window, or flip your image in MS Paint or another image editing program.  If you skip this step, all text in your design will be unreadable.  Do not reverse the image if you are using transfer paper for darker shirts. This type of transfer paper transfers the image exactly as it appears. If you're not sure whether the reverse setting worked, print out a test piece on ordinary paper. It should come out as the mirror image of the look you want. Before printing, check the preview to confirm that the image fits onto your paper. If it's too large, select "fit to scale" in the print options, or scale it down in an image editing program.  When printing with your transfer paper, you need the right kind of printer like an Inkjet printer.   If the two sides of your transfer paper look different, print onto the blank side. One side may have a logo, design, or thermal indicators on it. Switch to "landscape mode" if the image is wider than it is tall. Any paper you leave around the image will show up as a thin film on the shirt. To create a clean image, cut out the image. To get an accurate cut, use a ruler and an Exacto knife. Clear a table or countertop, then clean and dry it if necessary. Lay a cotton pillowcase over this surface, covering enough space to lay out the area of your T-shirt you'll be printing.  Most ironing boards are not suitable, due to the metal bars or grating on the surface. Use a surface that can withstand heat. Don't try to iron over a laminate countertop. A cutting board can also work. Check the instructions that came with your transfer paper to find out which settings work best for your product. If no advice is listed, select the "cotton" or high-temperature setting; select "dry" or turn off the steam; empty all water out of the iron. Give the iron a few minutes to warm up. For best results, use an iron with at least 1200 watts of power. ron the shirt. Place the shirt over the pillowcase. Iron it until it is completely flat. Any wrinkles will show up in the transferred image. Wash and dry the T-shirt first if necessary. If using transfer paper for light shirts, place the image face down. If using transfer paper for dark shirts, place the image faceup. Line up the center of the image with the center of your T-shirt neckline. Placing the image face down will allow the image to be transferred so that it’s not a mirrored image when it gets transferred to your shirt. Press the iron firmly over the clothing, pushing down with your whole hand for significant pressure.  Iron from 30 seconds to several minutes, according to the instructions that came with your specific transfer paper. Keep moving the iron and make sure to provide heat to every part of the paper. Some types of transfer paper have thermal indicators that will change colors when the area is hot enough. Let it cool for at least a few minutes, until the paper reaches room temperature. Peel off the paper to reveal your image underneath.
summary: Purchase T-shirt transfer paper. Select an image. Mirror the image for light-colored shirts. Print your design onto the paper. Cut out the image. Cover a hard, flat surface with a cotton pillowcase. Set your iron. . Place the paper onto the shirt. Iron the image onto the shirt. Let the area cool and then peel the paper off.