Cố gắng ngủ đủ giấc. Cố gắng chợp mắt trong ngày. Ưu tiên việc nghỉ ngơi và giấc ngủ.

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Most people need between 7 and 9 hours of sleep each night. This is especially difficult for breastfeeding moms who are frequently required to nurse throughout the night. Getting enough rest, however, is important when trying to lose weight.  If you are tired, you will be more likely to reach for a quick shot of energy in the form of carbohydrates or sugar. Your brain’s reward centers become more active when you are tired and you might start looking for an easy fix. A study has shown that sleeping too little leads some people to eat bigger portions of food, and thus additional calories. This can quickly derail your weight loss plans.   You are also less likely to be physically active if you are not getting enough rest. Exercising or going to the gym seem impossible when you are sleep-deprived.  Consider pumping your milk and allowing your partner to take over one or two feedings during the night so you can sleep. This is particularly true for mothers of infants. The old adage of “nap while the baby naps” is good advice. Take advantage of family members and friends who offer to watch your baby for a few hours so you can rest.  Don't spend all of your baby's nap time doing chores around the house. Take some time to rest while your baby sleeps. Let other people take over some household responsibilities. If you have older children, make a chore chart and get them to do simple and age-appropriate chores like dishes, vacuuming, or taking out the trash. Just getting off of your feet and resting is beneficial for your body. Remember your body is working extra hard to make food for your baby, be kind to it. Napping has additional benefits aside from helping you lose weight. A recent study has shown that mothers who nap are less fatigued overall and able to foster more positive interactions with their infants. It is very easy as a new mother to put other people first. While taking care of your baby is very important, taking care of yourself is also a necessity. There are a few strategies you can use to optimize your...


Cố gắng nhìn nhận vào mặt tốt của mọi việc. Làm việc thiện cho ai đó. Chú trọng đến những việc có thể khiến thế giới trở nên tốt đẹp hơn mỗi lần bạn rời nơi mình sinh sống. Sống chậm lại. Tập tha thứ. Hãy thành thật. Biến những cử chỉ nhỏ trở thành thói quen hằng ngày. Có lòng đồng cảm.

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Bring a positive attitude to every situation. Negativity only hurts yourself and others. If you are negative, it has an impact on the way you treat others. Our mentality can influence the achievements of our days. If something doesn't turn your way, try to change what you can, smile, stay positive, and move on. The Motto of the Christophers says: "It is better to light a single candle than it is to curse the darkness." Be that light. When you see controversy, try to be the one who changes the subject by suggesting a solution. Don't state what you would do, but ask everyone to get involved. Try to do something nice for someone every day, even if it's something small. An act of kindness and generosity can have a great influence. Smile, hold the door open for someone, pay it forward at the drive through - just try to do something to make someone's day. Even reach out to people who have been cold or indifferent to you. Show someone who is rude to you the example of your kindness. Maybe people have always been rude to them. Be the person who shows them kindness instead. Every time you interact with the world you have an opportunity to do something good and positive. It does not have to be something big, but can be something like picking up some trash that someone threw down in a local park or in front of your neighbor's home. Be conscientious and find a way to give back to the world. Easy ways to make a positive change include:  Recycling Buying organic and locally grown food Being a responsible pet owner by cleaning up after your pets  Donating old items to shelters or charitable organizations instead of a thrift store  Putting items back in the store where you got them instead of leaving them Not taking the closest parking space so you leave it for someone who needs it more Don't be in a hurry in life. Slow down and enjoy the simple things. Time is a medium that helps us organize our days. Sometimes you have to follow the timetable, like when you're on your way to work or getting your kids to school. But if you...


Cố gắng nuốt sợi tóc. Ăn thức ăn mềm. Liên hệ với bác sĩ chuyên khoa tai mũi họng.

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If you suspect that you have one or two hairs stuck in your throat, try to just swallow them. The hair will travel through your digestive tract like food does and your body will excrete them. Your body will not break down the hair because it's made of keratin, a dense protein. If it feels like the hair is long, see if you can use your clean fingers to pull the hair out of your throat. You may be able to get the hair out of your throat by swallowing a large mouthful of food. Choose foods that are soft and gentle on your throat. For example, eat a few bites of banana or soft bread.  You should only try to swallow a bite that fits comfortably in your mouth. If you try to swallow too big of a bite, you could choke. The hair will travel through your digestive tract with the food, if you managed to swallow it. If you can't get the hair out of your throat and the sensation is bothering you, schedule an appointment with an ear, nose, and throat specialist. If you're experiencing any other signs of a sore throat, like painful swallowing or pus on your tonsils, you should be thoroughly examined. The specialist may need to run tests or get x-rays. Ensure that you give a complete medical history and explain all of your symptoms.


Cố gắng tha thứ. Loại bỏ cảm giác tiêu cực. Tuyên bố về sự tha thứ, ít nhất là với chính mình. Tha thứ nhưng không tái xây dựng. Tiếp tục cố gắng.

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Forgiveness does not mean that you are condoning the act of betrayal. It means that you are choosing to move on from feelings of resentment. Forgiveness can lead to empathy and compassion for those who have betrayed you. It can also lead to a greater sense of personal peace. Forgiveness can have a positive effect on your health and wellbeing. Choosing to forgive a betrayal can lower your blood pressure, improve your heart health, and diminish anxiety and depression. Focus on yourself instead of on the person who hurt you. Tell yourself you are not interested in letting the betrayal control your life or your happiness. When a negative thought comes to you, do not suppress it. Instead, greet it and tell it to leave. When it comes back, acknowledge and release it again. If you are having trouble letting go of the negative feelings, return to your method of self-care. Try visiting a meditation or yoga class for help releasing your negative thoughts. To forgive is an act of self-care. You do not have to voice it to anyone else. If you feel like sharing your new mindset, you can tell the person or people who betrayed you that you have forgiven them. If you are unable or unwilling to resume contact, stating your forgiveness to yourself can help you move on from the pain of betrayal. If you would like to share your forgiveness without confronting those who betrayed you, write a letter. If you find yourself growing angry as you write, keep the letter and try again when your anger has ebbed. You can forgive the person who betrayed you without rebuilding your relationship. Some betrayals of trust mean the end of a relationship. If the betrayal involved partner or child abuse, it is unlikely that trust could or should be restored. To forgive doesn't mean that you think the act was right or justifiable in any way. If the person who has betrayed you has died or refuses contact, it will not be possible to rebuild a relationship. You will have to move forward into forgiveness without their help. If you are having trouble...


Cố gắng thả lỏng. Sử dụng ngôn ngữ cơ thể thích hợp. Đừng vội vã. Sử dụng sự hài hước khi bạn mắc lỗi.

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If you find that you get especially nervous before making a speech, you might consider using relaxation techniques shortly before you're due to talk. Find a quiet place and take a few minutes to prepare yourself. Take some deep breaths, focus on your breathing, and count the seconds that pass as you breathe in slowly, then exhale slowly.  You can also try some visualization techniques to help ease your nervousness and give you confidence for your speech. Imagine the way you will feel when you have finished delivering your speech and are met with smiling faces and resounding applause. Then channel that confidence into the actual speech you are about to deliver. It may seem like a minor point, but a slouching posture could make you appear less confident or less professional, and it may be distracting to your audience. Stand up straight and try to project a strong image. You may find it helpful to push your chest out and suck your stomach in a little to help you keep a straight back, but try to keep it natural-looking.  Avoid crossing your arms or clutching your hands.  Don't stare down at the ground or cling to the table or lecture in front of you. Make eye contact across the room in a measured and controlled way. Avoid lingering on one person, but also avoid darting your eyes back and forth restlessly. Try making eye contact with one person on the left side of the room, then one person on the right side of the room. Shift across the room, but in a controlled way that feels natural and relaxed. You don't want to drag out your speech, but you also don't want to stumble over your words or read so fast that nobody can understand you. Try to find a balance and speed that you are comfortable with. You need to speak slowly enough that everyone can follow along and understand what you're saying, but not so slowly that it makes your speech lag.  Aim for a comfortable, conversational pace of dialogue.  Practicing your speech in front of other people, or recording it and listening back are great ways to judge the tempo...


Cố gắng tránh sờ vào mụn. Tìm hiểu về các loại mụn cóc.

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Warts are small growths on the body, and are caused by the human papilloma virus (HPV), and can spread to other parts of your body. It's also possible to spread the HPV virus to others through cuts, open sores, or sexual activities. They come in various shapes and sizes, and usually present themselves as a raised round or oval growth on the skin.  Common warts. These can appear anywhere on the body. Most often they are seen on the hands. They are rough in appearance, rounded, and are grayish-brown. Flat warts. These are usually found on the face, legs, and arms. They are small, flat (as the name implies), and can be spread by shaving.  Plantar warts. These grow on the soles of your feet, and look like thick patches of skin with dark speckles. They can be extremely painful.  Genital warts. These are found on and around the genital region, between the thighs, and can also appear in the vagina and anus. Subungual and periungual warts. These appear under fingernails and toenails. They are rough bumps with an uneven surface. Filiform warts. These generally appear around the mouth and nose. They are skin-colored, and have thready growths sticking out of them.


Cố gắng tìm và đề xuất các vị trí thuận tiện. Đề xuất các cơ sở cung cấp thực phẩm và món ăn. Chuẩn bị lều, vải bạt và ghế ngồi nếu cần. Lựa chọn nhạc. Sắp xếp các công việc cần thiết.

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Wedding receptions often take place in adjacent properties to the ceremony, sometimes within the same building, or they may take place at a residence, or other type of larger venue, depending on the size of the wedding that you're directing. Generally speaking, receptions will be held indoors, in large-sized banquet halls, and will feature catering and dancing, so you'll need to find ideal locations for holding such an event. Research local:  Banquet halls Union halls Churches with large fellowship halls Historical properties on the registry Wineries Most receptions will consist of a meal, some informal comments, desert, and dancing. Once the dancing starts, your job is mostly done, so the meal is the last big thing you've really got to make sure gets off without a hitch. Talk to the couple about their ideal wedding meal and discuss the possible options for presenting it.  Research local caterers and provide meal plans and pricing options for the couple. try to provide a variety of upscale and more affordable selections. Simple chicken dishes might be fine for some couples, while others will want more elaborate fare. Many receptions are organized buffett style, allowing guests to serve themselves, while others prefer a more formal dining option, with waiters. This will mean more coordination for you, but a more formal experience for the reception. You'll also likely need to research local bakeries and wedding cake makers for the cake, if necessary. It's a good idea to go over sizing, flavor, and design options for the wedding cake. If the reception is to be outdoors, it's usually common to use circus-style tents from a local vendor, which can be set up about 24-hours ahead of time on the property where the reception will take place. It will be your job to find covering and seating sufficient enough for the entire party and guest list. Generally, receptions are presided over by live bands or DJs who specialize in playing music for after-dinner partying. Not every couple will have a strong opinion about the...


Cố gắng tập luyện mỗi tuần năm lần, mỗi lần 30 -45 phút. Bắt đầu với nhịp độ riêng của bạn. Tập bài tập làm săn chắc cơ bụng. Tìm một bài tập cho tim mạch (cardio) mà bạn thích. Dành thời gian để thư giãn. Đem một cốc bia vào lịch trình tập luyện, nếu bạn thấy có tác dụng. Chuẩn bị cho đường dài.

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. In addition to reducing your caloric intake, an essential part of losing that beer gut is increasing your output with exercise. Simply put, you need to burn more calories than you take in if you want to shed pounds. The best way to do this is by starting slow and building up as you become more capable. Break up your routine throughout the week. Come up with a 15 or 20 minute stretching routine that you can do every day, working in some core-strengthening planks and squats, then alternate strength training and cardio workouts each day to shake things up a bit. You don't have to jump straight into an expensive gym membership to start trimming the inches off your belt-line. With the right commitment and motivation, you can find activities you enjoy that will get you exercising the right way, before moving on to the possibility of more comprehensive fitness regimens. Consider starting to exercise by:   Walking. Consider getting a pedometer to track your steps throughout the day, and Try to get as close as possible to 10,000 — which is easier than you think. Instead of driving a mile or two to the store, walk instead, or go on a few walks a day to break up the routine and get out of the house. Walk at a good clip, slightly faster than you would normally walk. Try to break a sweat.  Stretching and calisthenics. Weight loss doesn't' have to mean complicated equipment at the gym. Start around the house with simple exercises that will get you moving, jumping rope, doing pull-ups, sit-ups, and push-ups, using your own body as resistance. Playing a sport you enjoy. It's easier to get moving with friends. Get up with some of your beer-drinking buddies to lose a few pounds together, shooting hoops at the park, or playing pick-up soccer a few times a week for an hour. If it's fun, you'll be more likely to stick with it. . If you want to lose your gut, target your abdominal muscles and your core muscle group in your exercise routine. Building these muscles up while simultaneously losing weight is the best way to get rid...


Cố gắng xác định những khu vực nên tránh trước khi bước xuống nước. Kiểm tra bờ biển từ vị trí trên cao. Tìm các lỗ hổng trong các con sóng đang tiến đến. Chú ý đến các bọt nước hoặc rong rêu bị cuốn ra xa bờ. Tránh xa các khu vực mà bạn nghi ngờ dòng chảy xa bờ hình thành.

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Checking for signs of a rip current can help you avoid getting caught in one in the first place. Just keep in mind it's not always possible to identify a rip current, so use caution even if you don't see any warning signs. Signs of a rip current are subtle and aren't always present. A rip current could also form while you're already in the water. When you first get to the beach, look at the area where the waves meet the sand. A high spot, like a dune or boardwalk, offers the best vantage point.  It’s easier to spot a rip current from an elevated position than at eye level. Polarized sunglasses can help make it easier to spot warning signs of a rip current. Without the sun's glare, you might have an easier time recognizing signs such as a gap in wave patterns or debris being carried out to sea. Check for areas that don’t have white foam or don’t seem to have any breaking waves. Note that you’re not looking for gaps between a wave and the one behind it. Gaps that indicate rip currents are within the horizontal wave line itself. Try searching online for images of rip currents. They’re tough to spot, but a good indicator is a gap in the wave pattern. Usually, waves carry foam, seaweed, and other debris toward the sand. Look for a channel of objects steadily traveling out to sea instead of bobbing up and down or moving toward the shore. It may look a bit like a river within the ocean flowing away from the shore. Additionally, the water within a rip current may be slightly discolored. This is due to the sediments picked up by the current. Don’t go in the water in the area where you’ve spotted signs of a rip current. Tell the nearest lifeguard; they’ll likely already be aware, but it’s helpful to check in with them just in case. Ask them about the beach forecast and if there are any warnings or alerts about hazardous conditions. Keep your guard up even if you don’t see any signs of a rip current. They’re difficult to spot, and a rip current may be present even if you don’t see any indicators.


Cố gắng ăn kiêng và tập thể dục trước. Hỏi bác sĩ xem thuốc phentermine có thích hợp với bạn không. Cân nhắc kỹ về các rủi ro. Uống thuốc phentermine mỗi ngày 1 viên vào buổi sáng. Uống phentermine trong 3-6 tuần. Lưu ý về các tác dụng phụ. Bảo quản thuốc đúng cách.

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Because of the risks of phentermine, this drug should be used only after dietary and exercise changes have been proven ineffective. Before seeking a phentermine prescription, make lifestyle adjustments to try to lose extra weight. Be sure to consult a physician before making any major changes to your diet and exercise routine to ensure that you remain safe and healthy. Some changes you might make include:  Take a 30-minute walk every morning Take the stairs instead of the elevator at work or at home Replace sugary drinks like soda or energy drinks with water Replace processed snacks (such as potato chips) with fresh fruits, vegetables, and nuts Drink a glass of water with every meal to help you feel full and satisfied Eat foods with lots of fiber such as whole grains Do 15 minutes of moderately aerobic exercise each day, such as jogging, biking, or swimming If it is medically necessary for you to lose weight (and if diet and exercise aren't working), talk to your doctor about whether your weight loss might be assisted with the use of an appetite suppressant. Phentermine can help patients feel full for longer and resist eating unnecessary calories. Phentermine is not a magic weight loss drug: it does not work for all patients, and there are a number of risks associated with this medicine.  Furthermore, phentermine by itself will not help you lose weight, it will only decrease the apatite. It will still require self discipline to eat healthy and not overeat and to exercise in order to lose weight. While many of the side effects are minor, others can be quite severe (such as increased blood pressure and chest pain). Never self-prescribe phentermine or try to obtain it illegally. Only take this medication under a doctor's care. Phentermine should not be used by patients with high blood pressure, cardiovascular disease, glaucoma, hyperthyroidism, substance abuse issues, or by women who are pregnant or might become pregnant or breastfeeding. Patients over the age of 65 also should not take phentermine.  Phentermine...


Cố gắng ăn nhiều protein lành mạnh, không phải từ thịt. Giảm thiểu lượng natri. Dùng nhiều ngũ cốc nguyên cám. Tiêu thụ protein gầy. Tăng cường lượng rau củ quả. Hạn chế đồ ngọt. Không nên tiêu thụ rượu bia và thức uống có chứa caffein.

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There are many things that are not meat that contain protein. Legumes, seeds, and nuts have great nutrients in them and should be added to your diet. They have plenty of omega-3 fatty acids, fiber, and phytochemicals as well as protein. Eat up to 6 servings per week as opposed to per day. This is because these foods have a high calorie content and should always be consumed in moderation. Try including walnuts, peas, great northern beans, almonds,  sunflower seeds, flax seeds, lentils, and black beans into recipes and meals to get the vital nutrients they have on them. The first choice for reducing blood pressure is always lifestyle changes. One major cause of hypertension is too much sodium in your diet. Decreasing you dietary salt intake every day can decrease blood pressure by several points. Doctors typically recommend that those with hypertension limit their sodium intake to less than 1500 to 2000 mg per day. You can track this by checking out the sodium on food labels, which is listed in milligrams (mg) on every nutrition label.  Pay attention to serving sizes. It may seem like it have a low about of sodium, but if there are more than one serving in each container and you eat it all, you may consume more sodium than you think.   Many processed foods, including most canned soups, contain high levels of sodium. Be careful of processed foods when considering how much salt your body is getting. Even processed foods that don't taste salty may have significantly more salt than is healthy.  Don't add table salt to food. Ask your doctor if a salt-substitute can be used. These often contain potassium chloride. When you need to reduce blood pressure, you should eat whole grains. Instead of choosing refined grains such as white bread, rice, and pasta, choose to each whole grains instead. Doctor's recommend six to eight servings of grains per day. Try to eat oatmeal, brown rice, and quinoa. When you buy grains, look for packages that say whole wheat, whole grain, and multigrain. These have better ingredients and are...


Cố rắng rèn luyện thói quen. Thực hiện nhiều bài tập tăng nhịp tim. Nhớ tập luyện đúng phần cơ trung tâm. Thực hiện bài tập định hình vòng eo. Xây dựng cơ ngực và vai. Thử điều gì đó mới mẻ.

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If you really want to trim your waist, you will need to commit to a regular and rigorous exercise routine. Great results will only come with hard work and dedication, so make sure you are prepared to put in the necessary effort before you begin. On the other hand, if you begin exercising too rigorously from the get-go, you may become disheartened and disillusioned, and therefore much more inclined to give up.  Eventually you'll find yourself exercising regularly without feeling worn out or disinterested in it and your waist, along with your overall health and fitness, will have benefited a great deal. As mentioned before, weight loss is essential when it comes to losing inches from your waist. Unfortunately, there is no way to target weight loss in a specific area of your body, so overall weight loss is the only option. Cardiovascular exercise is the best form of exercise for burning calories, so it is essential to any weight loss routine.  Running, skipping and cycling are all excellent cardio options, which usually don't even require a gym membership. Cheap, yet extremely effective, there's no excuse not to incorporate a little cardio into your workout. Trainers advocate tracking your heart rate during cardio. For example, the best way to shed fat is by walking on the trail or outside and keeping your heart rate at low-medium level. Have that after a session of endurance training and you are on the way to shed this fat. You should do at least 150 minutes of moderate or 75 minutes of vigorous cardio each week. You can even do a blend of moderate and vigorous activity. To reach this goal, aim for 30 minutes of cardio exercise four to five times a week. Many core strength-building exercises focus on the oblique muscles, which run along the side of your stomach. Although working these muscles will give you a toned and flat stomach, it will also build up the muscle, making your waist appear wider than before. This is definitely not what you want when aiming for a tiny waist. To work your core and trim your waist...


Cố định đĩa lên vị trí mà bạn chọn. Hướng lòng đĩa về phía vệ tinh. Kết nối với bộ điều chỉnh vệ tinh. Sử dụng bộ điều chỉnh vệ tinh để tinh chỉnh trục ngang của ăng ten đĩa. Cố định phương ngang của đĩa. Điều chỉnh phương dọc. Kết nối đĩa vệ tinh với đầu thu.

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Place the dish's mast and dish itself on a stable surface, then lock down its position using the included bolts or fasteners.  It's incredibly important to make sure that the dish is secured as tightly as possible so that it doesn't become loose during a windstorm. If the dish is mounted on a wood roof, you can caulk around the base to make it waterproof. Using the "Elevation" and "Azimuth" numbers as guides, angle your satellite dish toward the satellite that you want to use. This will ensure that the dish is roughly positioned toward the satellite. You'll most likely need a compass for this step. Using the 6 foot (1.8 m)-long coaxial cable on your satellite, plug in the satellite tuner. Turn on the satellite finder, input the satellite name or select it from a list, and enter the satellite's frequency. You should hear a continuous beeping sound which will allow you to corroborate your dish's position:  Rotate the dish left or right. Listen for quicker beeping to ensure that you're rotating the dish in the correct direction. Rotate the dish the other way if the spaces between beeps get longer. Tighten the rotation control screw completely to fix this angle. You'll do this in the same way as you adjusted the horizontal axis; once the beeping is as quick as you can manage to achieve, you can tighten the vertical axis screw. You'll use the long coaxial cable for this step. The coaxial cable should plug into the back of the satellite dish's receiver.  You can use a staple gun to staple the coaxial cable to your house's siding in order to prevent it from hanging freely. Depending on your house's layout, you may need to drill a hole in the wall in order to thread your coaxial cable through to the receiver. If so, make sure not to drill through any pipes or wires.


Cộng mọi số hạng giống nhau và đưa chúng sang một vế của phương trình. Phân tích biểu thức thành nhân tử. Cho từng biểu thức trong dấu ngoặc bằng không như những phương trình riêng lẻ. Giải độc lập từng phương trình  "bằng không" này. Kiểm tra x = -1/3 trong (3x + 1)(x – 4) = 0: Kiểm tra x = 4 trong (3x + 1)(x - 4) = 0:

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The first step to factoring an equation is to move all of the terms to one side of the equation, keeping the x2{\displaystyle x^{2}} term positive. To combine the terms, add or subtract all of the x2{\displaystyle x^{2}} terms, the x{\displaystyle x} terms, and the constants (integer terms), moving them to one side of the equation so that nothing remains on the other side. Once the other side has no remaining terms, you can just write "0" on that side of the equal sign. Here's how you do it:  2x2−8x−4=3x−x2{\displaystyle 2x^{2}-8x-4=3x-x^{2}} 2x2+x2−8x−3x−4=0{\displaystyle 2x^{2}+x^{2}-8x-3x-4=0} 3x2−11x−4=0{\displaystyle 3x^{2}-11x-4=0} To factor the expression, you have to use the factors of the x2{\displaystyle x^{2}} term (3), and the factors of the constant term (-4), to make them multiply and then add up to the middle term, (-11). Here's how you do it:  Since 3x2{\displaystyle 3x^{2}} only has one set of possible factors, 3x{\displaystyle 3x} and x{\displaystyle x}, you can write those in the parenthesis: (3x±?)(x±?)=0{\displaystyle (3x\pm ?)(x\pm ?)=0}. Then, use process of elimination to plug in the factors of 4 to find a combination that produces -11x when multiplied. You can either use a combination of 4 and 1, or 2 and 2, since both of those numbers multiply to get 4. Just remember that one of the terms should be negative, since the term is -4.  By trial and error, try out this combination of factors (3x+1)(x−4){\displaystyle (3x+1)(x-4)}. When you multiply them out, you get 3x2−12x+x−4{\displaystyle 3x^{2}-12x+x-4}. If you combine the terms −12x{\displaystyle -12x} and x{\displaystyle x}, you get −11x{\displaystyle -11x}, which is the middle term you were aiming for. You have just factored the quadratic equation. As an example of trial and error, let's try checking a factoring combination for 3x2−11x−4=0{\displaystyle 3x^{2}-11x-4=0} that is an error (does not work): (3x−2)(x+2){\displaystyle (3x-2)(x+2)} = 3x2+6x−2x−4{\displaystyle 3x^{2}+6x-2x-4}. If you combine those terms, you get...


Cột thứ gì đó quanh cánh tay. Giữ chặt nắm tay. Tiếp tục đến khi bạn cảm thấy có áp lực trên cánh tay. Thử nín thở. Tập luyện. Tăng thân nhiệt.

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Using tourniquets increases pressure in your veins and fills them, causing them to be easier to see. Tie something around the section of your arm or leg where you'd like the veins to pop out.  Another method is to place your right hand right above your left wrist (or vice versa) and grip it tight. This is the same idea used when you go to give blood or give a sample drawn. The nurse ties a band around your arm to get the vein to pop so she can see where to put the needle. After securing the band around your arm, clench and unclench your fist several times. Doing this with a tourniquet traps the blood in your veins, which causes the veins to pop out. This should take about 10 to 15 seconds. Just as if you were holding your breath, you'll be able to tell when your arm or leg needs oxygen. Your veins should be popping out. Release your hand or the tourniquet when your limb needs oxygen. The veins will slowly return back to normal upon the release. Holding your breath hinders the flow of oxygen in the body and increases blood pressure. Close your mouth and nose and press hard. Bodybuilders sometimes use this trick when posing to make their veins pop. This method can be dangerous. Popping veins this way can sometimes lead to ruptures. These can happen in less serious places like the eye, or in serious places like the brain. Just remember to breathe after 30 seconds or so. During exercise, cutaneous veins are pushed towards the surface of the skin, making them appear to pop. This is especially prominent in bodies with low percentages of body fat. Lifting weights can produce more prominent veins in the exercised muscles. Veins are also more prominent after exercise because you are dehydrated. When your body heats, the blood is pushed towards the surface of the skin, increasing the appearance of veins. One quick trick some bodybuilders use is to use a hairdryer on your skin to get the veins to pop. Another, safer way is to heat your body through the foods you eat. Try hot peppers or cayenne pepper. Some supplements...


Cởi bỏ "lớp áo bằng mỡ" của bạn. Đa dạng hoá các bài tập tim mạch. Kết hợp luyện tập sức bền. Tập luyện nhiều nhóm cơ khác ngoài cơ bụng.

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”  It’s a simple analogy, but helps make the point about the types of exercise that offer the best results for fat reduction and, in turn, a flatter stomach.  Think of your body’s layer of fat covering your stomach (and elsewhere) as a “jacket” (one of its purposes, after all, is to hold in body heat).  Your exercise goal is to shed that jacket.  Think of it this way — if you were wearing a light jacket, would the type of exercise you are doing make you want to take it off?  You want to choose aerobic exercises that warm your body enough that you’d want to shed a real jacket — brisk walking, cycling, dancing, swimming, and so on.  Cardiovascular exercises of this sort can burn enough calories to require your body to draw energy from (and thus “shed”) your “fat jacket.” It should be noted, however, that you do not want to perform only cardio exercises and neglect building muscles and strength. Cardio burns more fat during the exercise, but muscle burns fat while you are at rest — building muscle, therefore, will ultimately help you burn more fat. You need both types of exercise for bone health and metabolism. For fat reduction and weight loss, your goal should be to average thirty to sixty minutes of aerobic exercise daily.  The exercise doesn’t need to be intense, but should make you breathe hard enough to make having a conversation a bit of a challenge, and work up at least a light sweat (think again of the jacket analogy from above).  Cardiovascular exercises get the heart pumping and are great for burning visceral fat.  Some people prefer the discipline and routine of taking the same jog around the neighborhood each morning, but for many of us, variety helps make aerobic exercise more appealing.  Even activities like housecleaning or yardwork can count if you keep up a brisk pace.  You may want to keep a daily activity log to track your daily aerobic exercise. While it's true you'll need to lose the fat over your abdominals so that your muscle tone can show through, don't rely on cardio alone to get the...


Cởi mở về cảm xúc của bản thân. Mượn từ ngữ của người khác. Trò chuyện về điều mà bạn muốn người ấy nhận được. Khen ngợi vẻ hấp dẫn của đối phương. Sử dụng lời nói gợi tình.

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The best place to start is by just telling your partner how you feel. You don't need to worry about being really eloquent or coming across as cheesy. As long as you speak from the heart and are honest about your feelings, your partner will be very touched. Tell them what they mean to you and what your life feels like when they're in it. This will make them feel great and help set a really romantic mood. For example, you can say something like, "When I'm with you everything feels like coming home after being completely lost. When I'm with you, I feel like I have my compass. I'll never be lost again." You can also try the traditional route and use romantic songs, poems, and quotes to get them feeling all warm and fuzzy. This works particularly well if you use words from something that means a lot to them. Quoting one of their favorite romantic moments from a movie, memorizing their favorite poem, or singing them their favorite love song are all great ways to get your romance on. Just be careful not to be cheesy! Good classic poems to recite include Shakespeare's "Sonnet 116" or E.E. Cummings "somewhere i have never traveled, gladly beyond". Talking about all the good things that you want for your partner gives you a great way to express your love in a way that really puts the focus on them. This is very romantic and will warm their heart with feelings of love and affection.  You can talk about how much you want them to achieve their dream or how much you want them to not have to worry about the things that they struggle with right now. For example, you can say something like, "I really want you to be able to travel the world and see all the things you're always telling me about...and I will do whatever I have to do to make sure you get that chance." Telling your partner just how sexy they are can be hugely romantic. It's especially important when your partner doesn't really see themselves as a sexual creature or someone that's desirable, because when you show them that you do think of them this way then they...


Di chuyển chậm để tránh bị căng cơ hoặc chấn thương. Tránh bế ai đó trong trường hợp khẩn cấp nếu không được đào tạo chuyên sâu. Hãy đảm bảo nhận được sự đồng ý của người được bế. Hãy cẩn thận khi bế ai đó ở nơi công cộng.

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If you're not a weight lifter by practice, you should go slowly when lifting someone. Lifting with your legs can reduce the risk of back strain, but it does not completely eliminate it. Go slowly when lifting. Pay attention to your body. If you feel strained, you should stop. The fireman's carry is primarily used to transport injured victims during emergencies and accidents. You should avoid using it if you do not have professional training. You could inadvertently make someone's injuries worse. Only use the fireman's carry for fun. Not everyone likes being picked up. Even if you've been dating a girl for awhile, she may not find being carried fun or romantic. Make sure to ask if it's okay beforehand, especially if you've never lifted her before. You should also pay attention to body language. If she's standing with her arms folded or stepping back, you may be invading her personal space. For a lot of reasons, a girl may dislike being picked up in public. Some people are uncomfortable with public displays of affection. Also, if the girl is wearing a short skirt, you do not want to accidentally expose her underwear while picking her up. A girl wearing a short skirt may want to keep her hand on her skirt when being picked up. Before picking a girl up in public, ask her if it's okay first.


Di chuyển hộp cát về vị trí thích hợp. Chơi với mèo ở gần hộp cát. Giữ hộp cát sạch sẽ. Đổi sang loại cát mới dần dần. Sửa chữa sự cố khi dùng hộp cát mới. Làm vệ sinh phân và nước tiểu mèo bằng nước tẩy rửa enzyme. Làm cho khu vực đó không còn hấp dẫn đối với mèo. Đặt các hộp cát ở những nơi có vấn đề. Tận dụng ý thích của mèo.

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Cats may stop using the litter box after a scary experience in the area, such as a loud noise or harassment by another pet. They may also dislike the spot you chose after moving the litter box, or moving to a new home. Keep the litter box in a quiet, low-traffic spot where the cat can see people coming. Choose a room with at least two exits so the cat doesn't feel cornered.  Keep litter boxes away from food and water bowls. Cats do not like to combine these two areas. Signs that your cat may have had an unpleasant experience in the litter box including running quickly in and out of the litter box, or using an area near the litter box. Try moving the box to a new room if you notice this. Keep at least one litter box on every floor of a multistory home. Play with your cat in the same general area as the litter box. Leave toys (but not food) in the room so the cat spends time there and develops positive associations. You can bring the cat to the litter box to investigate on its own, but do not drop it inside or reward it with treats for using it. These tactics can backfire by making the cat uncomfortable or afraid. Unlike dogs, cats should choose the litter box on their own, especially if they used one in the past. If your cat perches on the edge of the box or eliminates right next to it, the box might be too dirty for it. Remove clumps and top up with fresh litter at least once a day, preferably twice. Rinse the litter box once a week with baking soda or unscented soap.  If you use non-clumping litter, change the whole box every couple days to prevent odor build up, which can drive away the cat.  Do not clean the litter box with scented products. Do not use a disinfectant unless it is specifically made for litter boxes, as many of them contain chemicals toxic to cats. If you bought a different kind of litter, introduce it slowly. Mix a little of it in with the old type, and gradually increase the proportion each time you change the litter box. Cats usually find it easier to adjust to unscented litter with a...


Di khám bác sĩ da liễu. Dùng thuốc kê đơn mạnh thoa ngoài. Thử phương pháp điều trị bằng Laser. Uống thuốc Accutane. Thử liệu pháp mặt nạ hóa học.

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OTC treatments may not work for everyone, and you might need something stronger. Talk to your dermatologist and explain your symptoms and what you've already tried. She can then recommend a variety of other treatments for you. If OTC topicals aren't helping your oily skin, stronger treatments are available by prescription. These creams usually contain  tretinoin, adapalene, or tazarotene, and work by shrinking pores and reducing oil production. Be sure to follow all instructions when using prescription creams. Used improperly, they can further irritate your skin. Lasers can be used to shrink pores and reduce oil production. This is a prescription oral medication. It works by shrinking the oil glands, cutting the production of sebum. It is most often prescribed to treat serious acne that does not respond to other treatments. With this treatment, a chemical is applied to the face that removes the top layer of skin. It is used to treat wrinkles, sun damage, and some forms of acne.


Diễn tập những gì bạn muốn nói nếu thấy lo lắng. Tìm một đề tài để trò chuyện. Đặt câu hỏi. Duy trì thời lượng trò chuyện phù hợp.

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It can be scary to start up a conversation with your crush. It may feel silly to you, but may be people find rehearsing what to say ahead of time can help. If you're unsure how to approach your crush, stand in front of the mirror in your home and practice.  Try to think of ways to start a conversation. Where do you normally see this person? If you have class together, you can practice asking him about a homework assignment or making a comment on the latest test. You don't have to plan what you'll say word-for-word. In fact, rehearsing too much may make your conversation sound strained. Instead, have a general idea of what you want to talk about. Look for observations or comments you can make to get the conversation started. There are a variety of ways to begin a conversation. Once you're talking, you can proceed to keep things flowing, allowing you to get to know your crush.  Try starting with a compliment. For example, say something like, "Hey, I love your sweater." You can also make an observation. For example, "What did you think of that quiz yesterday? I thought it was really tough." You can ask a question. For example, "Do you know when that report is due? I forgot to write it down." Try to approach him in comfortable situations. If he's not distracted, it will be easier to get his attention. Once you start talking, ask some questions. It can be difficult to establish a smooth flow of conversation at first. One helpful tip to remember is that people generally enjoy talking about themselves. If you want your crush to keep talking, ask him questions. This can also help you get to know him better.  Ask him about things you have in common, at first. For example, "What do you think of this class?" and, "Do you think you'll go to the football games this season?" Once you're in a conversation, try to ask more broad questions that relate to the topic at hand. If you end up discussing a movie you watched in class, say something like, "What kind of movies do you like in general?" During the initial conversation,...


Duy trì giao tiếp bằng mắt. Đặt một câu hỏi ngắn gọn và trực tiếp nếu bạn rụt rè. Tự tin nói rằng bạn muốn hôn nàng. Xin phép thông qua ngôn ngữ cơ thể của bạn. Hãy cư xử lịch thiệp và xin lỗi nếu nàng từ chối.

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Grab her attention with soft, kind eye contact. Hold here eyes for longer than a second or two, until there is a breathless, timeless space that surrounds you. The world disappears, and it's just the two of you. To get her attention, keep it minimal and subtle:  Touch her shoulder, upper arm, or cheek and say her name. A simple, quiet "hey" is still the most effective way to get her attention. "I need you for a moment" or "just one more thing" is a great, noncommittal way to hold her attention for an end of the date kiss. Move in for a big, full-body hug to see if she's feeling equally romantic. Polite, simple, and to the point, these lines get right to the point and put it in her court. Keep eye contact when talking, and keep your head close enough that you can both move in when she says yes.  "Can I kiss you?" "Can we kiss?" "Is it okay if I kiss you right now?" Honesty, in all things, is the best policy. So just tell her you want to kiss her -- it's not forceful or rude, just confidently romantic.  "I want to kiss you right now." Unless she says "no," move in slowly after you say it. "I'd love a kiss before I go." "Let's kiss." "Write her a note saying "kiss me?" or "I want to kiss you," if you think she'd like the cute, romantic gesture. Then move in wordlessly. Don't dive for lips, just move in slowly. Give her the chance to move in or gracefully bow back out. If she isn't feeling it and doesn't want to kiss, she'll say no and lean away.  Move in slowly. Half-close your eyes Let her come part way, meeting you for the kiss. Hold her close with a hug, keeping your faces close together. If she keeps eye contact, move in. There are a ton of reasons she might say no, but none of them need to be returned with rudeness. She just might not be ready yet. Be sure to politely apologize for misreading things, then move on -- she'll appreciate it.  "I'm sorry. I had a wonderful time tonight-- I'll see you around. "I misread things, I'm sorry. Have a great night." "I didn't mean to put you on the spot like that, I'm sorry."


Duy trì luyện tập. Ngừng phán xét. Biết thích nghi. Hãy vui vẻ.

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Some traits, changes and approaches will take time to learn to do naturally. Remember, becoming someone else doesn't happen overnight. You will need to find out what you want, how to do it and keep at it until it works for you.  Focus on getting your characteristics down. You want the way you look, act, and the things you do to be second nature and part of your new identity. Practice regularly in multiple situations, roles, and relationships. Eventually, you won't have to work at it anymore because it will become a part of who you are. Participate in a new activity or hobby regularly, preferably outside of your comfort zone. This will stretch your horizons and allow you to learn to adapt to new situations and experiences more quickly. Know your limitations. Some things cannot be safely altered and should not be, such as body type, height, foot size, finger length, or skin color, among others. Accept what you cannot change and spend your energy working on the things you can. What we fear other people think about us are often the things that we dislike, criticize or judge about other people. Be less judgmental to free yourself and others from this burden. It is hard to learn from others or grow as a person if you're always feeling envious about another's successes.  Resist the urge to be critical of others as well as yourself and start being an objective observer. Find out how others deal with failure, challenges, and try to integrate all these good qualities into your developing personality. Recognize when you do a good job, handle a social situation successfully, or influence people in positive ways. Pin down how you did it, what you did that helped, and maybe what you did that didn't help. You will likely have to tailor certain qualities, styles, and roles to suit you. Sometimes things won't work for you and that's fine. Have the strength to throw out what won't serve your transformation positively and focus on those that will.  If you have long black hair and want long blonde hair, know that repeated...


Duy trì môi trường yên tĩnh, thoải mái với không khí trong lành. Cho người bệnh uống các chất lỏng như nước và trà thảo mộc. Chuẩn bị món ăn dễ chịu cho người bệnh. Giúp người bệnh luôn sạch sẽ. Chơi trò chơi, xem phim hoặc các chương trình yêu thích cùng với người bệnh.

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The sick person may have a high temperature and can feel chilled in a room that is too cold, or uncomfortable in a room that is too hot. As well, loud noises and a stuffy room can make the sick person feel worse, rather than better. Ensure the person is set up on a bed, couch, or comfy chair that is in a comfortable spot in the house and that a window is open to allow fresh air into the room.  You can also make the person feel more comfortable by making sure they have access to warm blankets and lots of pillows, especially if they have a cold or a flu. A sick person may need to get up to 10 hours of rest.  Encourage the person to rest when they are tired so that they can recuperate better. Most ill people suffer from dehydration due to symptoms like diarrhea or fever. Make sure they stay well hydrated by giving them glasses of water and cups of warm, comforting herbal tea. Encourage them to take small sips of the liquid and to try to finish at least three to four cups of water or tea. Though providing beverages is a simple gesture, it can be reassuring to the person, as they may not be able to get water or tea for themselves due to their illness. The average adult needs to drink eight 8 ounce glasses of water or more every day and should urinate at least three to four times a day. Gauge the sick person's hydration level and note if they do not go to the bathroom often during the day. This may be a sign they are dehydrated. Most people will have a go-to comfort food they crave when they are ill, such as chicken noodle soup. Studies have shown that sick people crave chicken noodle soup because it contains a protein in the form of chicken, a hearty chicken broth full of vitamins, minerals, and some fat, noodles to keep you full, as well as vegetables like carrots, celery, and onion, which contain vitamins and antioxidants. In general, soups make good comfort foods for a sick person as they are warm, filling, and easy to digest. Avoid giving the person unhealthy foods high in trans fats and empty calories, as...


Duy trì sự ngắn gọn cho cuộc gặp gỡ đầu tiên. Xin lỗi. Lắng nghe và tôn trọng. Nhắc lại kỷ niệm vui.

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Know that the present is not the past. Your friend may have changed substantially. Don’t expect them to be the person they were when you were closer.    Holding expectations about someone else affects the way you feel about them, which is unfair to them and may lead to unwarranted expectations about the potential to rekindle your friendship. Meet for coffee or lunch instead of going out at night together.  This will allow each of you to interact more casually, with less assumptions or expectations about the meeting. If you have something to apologize for, do so as soon as you are able.  Be completely honest.  Know that your friend may still be experiencing some negative emotions about whatever happened between you, and that negative emotions may even arise for you upon meeting up with your friend again.  If you were at fault for something that led to a conflict, even only partially, accept that fault. Tell your friend that you’re willing to put the past behind you, and that you’re willing to speak about whatever happened if they’d like to do so.  Try something like, "Hey, George, I'm really sorry about that argument we had. Want to catch a beverage together someday soon and catch up?" Try, "Sally, you know, I've felt really bad about the way I acted a while back. I'm so sorry. I’d like to get together again sometime, if you’re interested." You should always be respectful when interacting with other people, and all the more when interacting with friends. One of the surest ways to indicate that you respect someone is by listening intently during conversation. In order to understand what a friend is feeling or thinking, try to consider your friendship from their perspective. Practice active listening.  Especially during meaningful conversations, make sure to follow these tips to help you listen intently: Summarize what it seems like the other person is saying when you are unsure. Encourage your friend to continue with short prompts such as “Then?” or “Oh!?” Use “I” statements when responding.  Reflect about what...


Duy trì việc tập luyện. Thực hiện bài tập làm săn chắc cơ thể. Kết hợp bài tập ngắt quãng vào chế độ giảm cân.

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Even though you may be limiting calories or certain foods, it's important to stay regular with your daily exercise routine.  Exercise is a great way to support weight loss and also help the body sweat out excess fluid.  This may help you feel trimmer and less bloated. Walk 10,000 steps per day.  This is the general recommended amount of activity recommended by health care professionals. If you don't know how many steps you usually walk in a day, buy a pedometer and wear it all day long. Also doing some light strengthen training the day of or before  your event or deadline can help you feel and look toned.  Add in abs, arm, and leg work to help get a defined and toned look.  Do these exercises the day before and day of your event.  You'll notice that your body retains that defined look in the short-term. Exercises you can try: crunches, hanging leg lifts, lunges, squats, bicep curls, lateral raises, and tricep dips.  These exercises cover the basic muscle groups and should provide modest toning. If you're going to be wearing something specific on your "event day" consider the areas of your body that are going to be showing.  For example, if your arms will be showing in a sleeveless dress.  You may want to focus on toning that area more than others. Interval training is a higher intensity cardio exercise that burns a lot of calories.  It will help you sweat out excess water and help support faster weight loss.  Interval training can be:  sprinting or very fast running for one minute followed by three minutes of jogging.  Repeat this cycle a few times for up to 15–20 minutes total. Interval training has also been shown to increase your metabolism and your body's ability to burn calories and fat for up to 24 hours after you've completed the exercise.  This makes it a great activity to include on day one of your diet.


Duy trì động lực. Theo dõi cảm nhận của bản thân. Sống lành mạnh. Điều chỉnh mục tiêu. Tiếp tục.

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Over the course of this self-altering project, you'll hit slumps where it's difficult to stay on the right track. Be conscious of these times and tackle them accordingly.  Make yourself accountable. Show your progress to family members or friends or join an online forum. Don't wear yourself out. You may feel like running 10 miles (16 km) the first day, but the following day, you'll be too tired to move. Ease into your goals. Monitor your self-talk. If it's negative, stop it! Take any negative thought and replace it with a positive one. End the thoughts mid-sentence. Find like-minded people. A strong support group makes any endeavor exponentially easier. Logging your behaviors and looking for patterns will help you address the most efficient ways of reaching your goal.  If you see yourself succumbing to your old habits, write down when, how, and why. Analyze the possible causes. Maybe you were hungry, tired, or frustrated from a day at work. Note your progress! If you had a good day, write it down! Being able to go back over the progress you made will push you to continue on. Anything and everything is easier to tackle when you're healthy. Apart from the innumerable benefits to your health and overall quality of life, staying healthy will make it easier to maintain a positive attitude.  Eating well, getting a good night's rest, and staying active are starters to an overall good day. Setting goals that are frustrating and difficult to achieve is hard enough--you want to give yourself the best chance possible. Take care of your mind and body before you attack any bigger issue. If you don't feel good most days, a larger problem must be addressed first. Playing mind tricks, thinking positively, and setting goals must take the back burner to your health and happiness. As you progress, you may want to make changes to your ideals. Note your progress and ease up or crack down to fit what you're capable of.  If you're making stellar progress, fantastic! Challenge yourself and set new, more difficult goals. Don't feel...


Duỗi thẳng một cây ghim kẹp tóc.

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Bend back the pin so that you have a long piece of metal wire. This will be your pick, and is inserted into the lock and used to move the pins out of the way. Strip off the rubber knobs on the ends, as they will only get in the way. You can do this with your teeth, or a pair of wire cutters if you have them.


Dành 15 phút viết về cảm giác của bản thân. Tìm kiếm thói quen suy nghĩ tiêu cực. Viết phản hồi đến một người bạn thân. Đọc lại phản hồi của bản thân.

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Write about the situation that has given rise to these feelings. What happened? Who said what? Why is this important to you? Identify and name your feelings. Don’t edit or censor and don’t worry about spelling, grammar and sentence structure. Be honest with yourself. Write it all out.  The more honest you are, the better your chances of lessening the severity of your feelings.  This gives you distance from your thoughts and allows you to take a more objective look at the situation. Often times, negative ways of thinking become habit and we believe our thoughts to be truth. Try and see how much of what you’ve written is based on fact and how much of it is your opinion. That the way you think creates the way you feel is a core premise of cognitive behavioral therapy. This exercise will help you deal with your thoughts in order to deal with your feelings. It’s easier to spot flaws in your thinking when all the thoughts are physically written for you to read and see. We are often judgmental and criticize ourselves where we would not others. Be kind and think of logical arguments and responses to what you’ve written. Present facts and give comforting advice. If you’re not comfortable writing, consider recording your thoughts on a voice recorder app (speak up to ten minutes at a time). Listen to your recording once you are done speaking. As you listen, notice any unhelpful thinking. Repeat the process up to three times. Once you’re finished writing, read through what you’ve written. Put it away and read it again after a night’s sleep or after 24 hours. In the mean time, try to do an activity that you find relaxing or a hobby you enjoy. Time will help give you distance from the emotion and a fresh perspective. It’s best to keep your writing somewhere no one else will find it. Knowing your thoughts will be private will help you be more honest with yourself.


Dành cho cô ấy tình yêu và sự tôn trọng. Thường xuyên khen cô ấy. Tặng cô ấy một món quà đặc biệt bất ngờ. Giữ khoảng cách khi cô ấy yêu cầu.

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Show her that you care about her and that you think about her. Being attentive can mean many things – from offering to hold her hand, to helping her with things that she finds difficult. Show this kind of behavior regularly, but be careful not to smother her or pressure her into doing things she doesn’t want to do.  Offer your hand to her while you are walking through the mall, or while you are watching a movie together. Send her a cute text when you know she is feeling blue. Try something like, “Hey, cutie. Thinking of you!” If she’s swamped with chores at home, offer to lend her a hand. Remind your girlfriend of all the little things you love about her. Tell her when you think she looks nice or when you are happy to see her.  If she's wearing a pretty dress, say something like: "What a nice dress. It fits you perfectly. Summer, here you come!" If you notice she's gotten her hair cut recently, react to it: "Did you get a haircut? It makes me notice how pretty you are. Not that I normally forget..." If she accomplishes something hard, tell her you respect her: "I'm proud of you. I knew that you were smart, but you keep showing me new parts of you!" Simple compliments work best. Try saying, "You have beautiful eyes," or "When you smile, I light up inside." Make sure the comments are genuine! Avoid the cheesy stuff. "You're the sweetest thing I ever tasted, sugar muffin" is cheesy, but "I'm lucky to have you" is less so. When you go to meet her, bring her something special on occasion. It doesn't have to be anything big; it could be a candy bar or a funny card. It's a nice gesture to show that you are interested in her and want to please her.  Try bringing her lunch or dinner out of the blue. If she doesn't expect it, all the better. Figure out what she likes and bring it to her so you can share a meal together. Write her a nice letter once in awhile. It doesn't have to be long or mushy. Tell her you think about her all the time, and why she's special to you. Remember the things she mentions liking, and get her...


Dành chút thời gian trong lịch trình của bạn để ở bên cạnh gia đình. Ghi nhớ những ngày và sự kiện quan trọng, chẳng hạn như sinh nhật và ngày tốt nghiệp của các thành viên trong gia đình. Kết nối nhiều hơn với bạn bè. Dành thời gian gặp gỡ riêng từng người bạn hoặc họ hàng.

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Quality time with your parents, children, relatives, and spouse can have a lasting impact on their overall physical and mental health.   Our busy lives often get in the way of developing connections and spending needed time with family and friends.  Here are some ways spend quality time:  Have dinner around a dinner table, rather than in front of the TV, so that you have more time to connect. Go on road trips, sightsee, or share new experiences together. Visit relatives that you don't see as often or make time to call or write them. Make that day special, and be present in all ways possible, physically and mentally. Participate in the interests of your family.  By remembering the things that matter to them most, you can build a stronger bond with your loved ones. Keep a calendar and mark down any special days ahead of time, so you don't forget things like game days, dance rehearsal, or anniversaries. By keeping a schedule, you'll be better able to prioritize it. While it's important to make time for your family, your friends are like your second family.  Make sure that not all your time is consumed by one person or thing.  Friends can help to keep things in perspective.  Have coffee or tea with friends, and see what going on in their lives. Meet up with a friend regularly.  Don't let school work, your job, or your daily chores consume you so that all you do is text or email them.  Connecting in person, rather than online or by phone, can have a lasting impact. While many social activities are done in groups, like family gatherings or outings with friends, it's important to build closer relationships with people, and really get to know how they're doing.  This is particularly true with a sibling or friend who is going through a tough time. Set aside time to make them feel special.  Showing empathy is part of being "present in the moment."


Dành mười phút mỗi ngày để dọn dẹp nhanh. Nếu mua thêm vật dụng mới, bạn nên vứt đồ cũ đi. Luôn chuẩn bị sẵn thùng “Quyên góp”. Khi thấy ngăn kéo mở ra thì bạn nên đóng lại. Tận dụng lợi thế của công nghệ để giúp bạn duy trì sự ngăn nắp.

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You have spent your time organizing and putting everything in its rightful place, so keep it that way. Each night, set an alarm that signals a ten-minute period where you put away out of place objects, and ensure you bins and baskets are still organized. Before you buy a new book, go through your book shelf and remove one that you have not or will not read. Donate or throw it away so hat your new item can take its place.  Go a step further and get rid of two or three items for every new item. Have a box where you can throw items into to donate on hand at all times. As you notice an item you don’t want any more, immediately take it to the donate box. When you have an unwanted item that cannot be donated, take it to the trash right away. Don’t wait for your ten-minute tidy-up time to stay organized. If you see something out of place, put it back right away. If you pass by a full trash can, empty it. When you see out of place papers, put them away. Make organization a habit to make it most effective. Don’t spend too many precious minutes of your day doing small tidy jobs. Don’t go out out your way to close an open drawer. If you are getting up to go to a meeting, and the open drawer is on your way, then close it. If you interrupt your workflow to close a drawer, you will reduce your overall productivity by 25%! There are literally thousands of apps you can use to keep yourself organized. There are many to do list apps, such as Evernote, reminder apps such as Beep Me, travel organizers such as TripIT, and apps to help organize the importance of your tasks, such as Last Time.  Look for apps that will sync across your devices so they are accessible no matter where you are.


Dành một vài phút để hít thở. Trò chuyện với người khác. Quay mặt bước đi. Cho tâm trí nghỉ ngơi. Xác định tâm trạng là tác nhân kích hoạt những giọt nước mắt của bạn. Không trách móc bản thân. Suy nghĩ tích cực.

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Instead of focusing on what's bothering you, take some time to focus on only your breathing. Close your eyes, and count to four as you breathe in. Count to four again as you breathe out. Place all your concentration on your breathing rather than your problem. Put your hand on your belly. You should feel your stomach expand as you breathe in. This is called diaphragmatic breathing, and it helps you calm down. Whether it's a friend or family member, taking a minute to talk about what's bothering you can help defuse the situation. It can also help you figure out what's actually bothering you. Talk to someone you trust. It can be difficult to say you're having a hard time if you're worried the person will judge you or make fun of you. Find a trusted friend, family member, teacher, or counselor to share your thoughts with. Sometimes, all it takes to make your tears disappear is to step away from the problem. If you can, try going outside for a few minutes to truly get away. Plus, being outside can help lower your tension. Tell the people you're with what you're doing, if you'd like. You can say something such as "I need to take a break right now. I'll be back in five minutes." If you can't physically step away, try mentally refocusing. Think about something that made you very happy. You can think of a person and the happy memories you had with her. Alternatively, try thinking about your favorite vacation. Focus fully on that thought for several minutes, trying to draw up as many details of the memory as you can. Take a moment to think about what you're actually feeling. Are you angry? Are you sad? Are you actually feeling joy? Many emotions can trigger tears, and by beginning to identify them, you can head off the tears more easily as you are better able to notice when the emotion is beginning. Notice what's going on in your body. For example, anger may make you frown, feel red or hot, or make your muscles feel tense. Sadness can make you feel "down" or "slow." You have a right to have emotions. Tears are a sign...


Dành nhiều thời gian chuẩn bị. Thực hành nói trước đám đông. Điều chỉnh bài phát biểu nếu cần.

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The more time you have to practice your speech, the more prepared you'll feel, and as a result, the less nervous you'll feel.  One guideline for the amount of time to spend on preparing a speech is one to two hours for every minute you'll be speaking.  For example, you might want to devote 5 to 10 hours of prep time for a 5-minute speech.  Of course, that includes ALL of your preparation from start to finish; your rehearsal would be just a portion of that time. Leave yourself time to practice.   If you're given to procrastinating, you could find yourself with very little or no time to practice before you deliver your speech, which could leave you feeling unprepared and anxious. Whenever possible, give your speech in front of family members and friends.  If you want their feedback, give them specific guidelines for what you'd like them to comment on so that you don't feel overwhelmed by helpful notes.   Look at your audience.  Almost nothing does more to keep an audience engaged than eye contact from a speaker.  As you rehearse your speech, be sure to look at the family members or friends who've agreed to be your audience.  It takes a bit of practice to be able to look at your outline, script or note cards, capture a thought or two and then come up and deliver that information while looking at your audience.  It's yet another reason why rehearsal time is so important. If you don't have the opportunity to practice in front of people, be sure that when you do rehearse, that you say your speech aloud.  You don't want your speech day to be the first time you hear the words of your speech coming out of your mouth.  Plus, speaking out loud gives you a chance to double-check and correct any mispronunciations, practice articulating your words clearly and confirm the timing of your speech (We speak more quickly when we simply recite a speech in our heads). One thing rehearing your speech allows you to do is to make any necessary changes.  If it's running too long, you have to cut some material.  If it's too short or...


Dành nhiều thời gian để nghỉ ngơi. Uống nhiều nước. Cố gắng ăn kể cả khi bạn cảm thấy không ngon miệng. Tính đến việc đi gặp bác sĩ.

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Take a day off from work if you can and get some sleep. Working while sick may draw out your illness. You will get better faster and you won’t put your co-workers at risk of catching your cold if you stay home to recuperate. Keep your kids home from school as well if they catch a cold. Their teacher and all the other kids' parents will appreciate it! These fluids should be water, juices, tea, or clear chicken or vegetable broths. Chicken soup is actually very good for the common cold!  Be sure to drink lots of water. This bit of advice applies all the time, but even more when you have a cold.  At a minimum, try to drink eight to ten 8 ounce glasses of water a day. Coffee, alcohol, sugary "juices," and soda will actually dehydrate you. Peppermint and green tea are full of great antioxidants and help to open passages. You can add honey to soothe a sore throat. Veggies and fruits are always good for you, especially things with Vitamin C like broccoli, oranges, strawberries, spinach, and peppers. Soup and meal replacement shakes are also good, but anything you can keep down is a bonus. Most of the time, there is no need to see a physician.  If, however, you or your child experience any of the following symptoms, call your doctor:  A fever with a temperature higher than 100.4 °F (40 °C).  If your child is younger than 6 months old and has a fever, call your doctor. For children of any age, if the fever is 104 °F (40 °C) or greater, call your physician. If the symptoms last more than 10 days. If the symptoms are severe or you experience unusual symptoms such as severe headaches, nausea or vomiting or difficulty breathing.


Dành nhiều thời gian để ngủ. Ăn đầy đủ. Uống nhiều nước. Tập thể dục. Dạy bộ não biết cách học.

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A lot of the time, there's nothing wrong with you or how you study or learn: your brain just can't hold the information because your body isn't getting something that it needs. Often, that need is more sleep. You'll want to be sure to get plenty of sleep if you want your brain to be alert enough to absorb information. Just drinking an extra cup of coffee isn't going to work. This means you'll want to stop doing those late night study sessions. Instead, go to bed early, get a few hours of sleep, and then get up early so that you can study more on a well-rested brain.  Studies have actually revealed that while we sleep, the brain is flushed with a fluid that cleans it of toxins. When we don't get enough sleep, our brains are so overloaded with junk that it becomes difficult for the brain to function correctly. How much is enough sleep really depends on you and how your body works. Seven to eight hours is what is recommended for most adults, but some people need less and some people need more. You should be able to feel awake and alert through most of the day, without the aid of coffee. If you're tired before four or five in the afternoon, then you're probably not getting enough sleep (or you might be getting too much). When you're hungry, your brain will have a really hard time absorbing any information. It's hard to focus when all your body can tell you is that your stomach is empty. Make sure that you get enough food for all of the major meals. You might even want to choose something healthy to snack on while you study as well as during any classes or tests you might have to take. It's also a good idea to make sure that you're eating healthy foods. Junk food doesn't give your body the nutrients it needs to perform at its best. Snack on some almonds or a couple of carrots in order to feel alert and focused, instead of bloated and tired. Your body is at its best when it's well hydrated. When you don't get enough water, you won't be able to focus. You can easily become distracted, whether you realize it or not,...


Dành nhiều thời gian ở riêng hơn. Tránh phải “giữ trẻ”. Yêu cầu sự riêng tư khi có bạn có khách đến thăm. Xin bố mẹ cho bạn ở phòng riêng.

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Whether you're the older sibling or the younger one, you may find it frustrating to spend a lot of time with your brother when he's exhibiting annoying behavior. If your parents have you watch your brother a lot or make you bring him with you when you go out, talk to them about spending more time alone or with your friends independent of your brother.  A growing sense of independence and individuality is one of the biggest reasons siblings end up fighting when they spend time together. Let your parents know that you value the time you and your family spend together, but that you need more time by yourself or with your friends. Remind your parents that you and your brother can still be close while spending more time apart. If anything, it will make the time you do spend together be of greater quality. Depending on your age and your family's living situation, your parents may frequently ask you to watch your brother. If this is the case, you may find it difficult to have your own space and time alone. Talk to your parents about finding alternatives or working out a compromise.  Suggest hiring a babysitter. If your parents are resistant to the idea, you could at least ask for some type of extra allowance or compensation for babysitting. You might try suggesting that you could continue to babysit your brother once or twice each week if you get to have the weekends to yourself without your brother. It's best to have this conversation without your brother present, as he may have hurt feelings or voice objection. Younger children often have a hard time understanding why someone older might have more responsibility or freedom. If you have friends or a significant other over, it's important to set boundaries with your brother. Your visitors shouldn't be subjected to your brother's annoying behavior, especially if he tries to direct that behavior at your friends.  Tell your brother to stop. If he won't listen, try getting your parents involved. Try inviting friends over when you know your brother won't be home or will...


Dành thời gian cho riêng cô ấy. Dành tặng những cử chỉ lãng mạn. Ngụ ý rằng bạn thích nàng hơn là một người bạn bình thường. Xem cách cô ấy đáp lại lời tán tỉnh.

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You don't need to ask a girl out to spend time with her one-on-one. She may feel less pressure if you simply ask her to go do things together without labeling these outings as dates. If she always agrees to spend time alone with you, she's probably interested in you too. For example, you could go out for coffee, buy music together, check out a farmer's market, or just go shopping. Think back to the things she likes and try to do something out of the ordinary for her. The classic is giving the girl flowers or something romantic like a poem. However depending on what she likes, you could do something original that's also romantic. For example, if she's really interested in original artwork, paint her something. Don't worry that whatever you give her isn't professional quality or expensive. The point of the romantic gesture is to signal your feelings for her. While you're spending time together one-on-one, tell her how much you enjoy being with her. Let her know that you have fun hanging out in a mutual group too, but place the emphasis on your time alone. You could also mention how important she's become to you or how your feelings have developed towards her. If you're anxious about hinting to her directly, consider texting or calling her. You might find that you have more courage when communicating electronically. This will also give her a little time to process her feelings and respond to you. Casually flirt and see how she reacts. If she's encouraging you, she may smile, flirt back, tease you or laugh. These may be signs that she's interested in starting a romantic relationship with you. If she gives you the cold shoulder, tells you to stop it, or seems uncomfortable, give her some space. You can keep spending time in mutual company, but if she doesn't respond well to your flirting, you should consider moving on. If she does like the flirting, continue paying her attention and trying to spend more time together.


Dành thời gian cho sự đau buồn. Xóa bỏ thư từ cũ. Ngừng kết bạn (Unfriend) hoặc ngừng theo dõi (unfollow) người đó trên mạng xã hội. Loại bỏ ảnh chụp. Viết về cảm giác của bản thân. Không đổ lỗi cho bản thân.

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Losing a friend can be very painful. Pretending like it didn't happen or repressing the hurt you feel may seem like a good idea in the short term, but ultimately it will make it much more difficult to move on. Acknowledge that you have lost something important to you and that it is okay to feel sad about it.  Don't be afraid to cry. Crying can be a great release of emotion. Listen to some sad music or watching a sad movie can actually be very cathartic. It reinforces the fact that you are not alone in how you feel and can give you hope that better times are ahead. Don’t hang on to text messages or emails that you might be tempted to go back and reread. Going back to these time and time again will only prolong the loneliness and hurt after a friendship ends. You may want to save copies to a USB drive and then give it to a friend or family member in case there comes a time when you feel it would no longer be too painful to look back on old times when the friendship was still solid. Seeing what your friends are up to without you will just cause you to dwell on the past instead of looking toward the future. You’ll heal more quickly and be able to let go more readily if you aren’t constantly exposed to their Facebook posts. You don’t necessarily have to throw them away, though you could. Get rid of anything that reminds you of your friends like souvenirs or gifts. A helpful way to process feelings is to write them down. You might have questions about what went wrong or be feeling anger towards your friends. You can get all of these emotions down by writing a letter to you friends that you won’t ultimately end up showing them. When you’re done you can tear the letter up or put it away in a drawer. The purpose is just to process how you feel. Avoid seeing this as a reflection on who you are. There are lots of reasons why friendships end. Even if you feel like you had some hand in your friend or friends not wanting to remain friends with you, know that all relationships are 50/50. You can’t control other people.


Dành thời gian cạo lông. Tẩy tế bào chết trên da. Tránh các thức ăn gây đầy hơi.

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If you're wearing a revealing swimsuit and you're not a fan of body hair showing, you're going to need to spend some time shaving before you go to the beach. Take some time to shave your legs and any other areas that might need it, such your bikini line or armpits, before you go.  If you're not comfortable shaving or waxing these areas yourself, let a professional do it. Set up an appointment to get a bikini wax done. If you're guy, you may want to shave your back or have someone do it for you. Make sure to check yourself out in the sunlight, as you're more likely to spot hairs in the sun. To make your skin shimmer, you may want to spend some time exfoliating. Exfoliating is just a way of removing dead skin so that you skin doesn't look ashy or rough. You have the option of using a chemical exfoliant or a physical exfoliant.  A chemical exfoliant uses chemicals, generally acids, to break down the dead skin. A physical exfoliant uses small beads or crushed pieces of seed or shell in a solution to rub away the dead skin. You'll also find exfoliating gloves that fall in this category. Even a washcloth is a physical exfoliant. To use an exfoliant, hop in the shower first to get your skin damp. Rub the exfoliant in with your hand, a glove, or washcloth in gentle circles. Wash the exfoliant away when your done. If you're using an exfoliating glove or washcloth, simple put your normal soap on it, and use it to rub the soap into your skin in gentle circles. Be sure to focus on problem areas like knees, elbows, and feet. After you exfoliate, apply a good moisturizer to your skin. If you're looking for a flat stomach, try to avoid foods that cause you to bloat for a couple days before the beach. That way, your stomach won't be pooched out because of bloating.  Skip cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, and cauliflower. Also skip processed foods and carbonated beverages. Instead, try other healthy foods such avocados, eggs, nut butters, salmon, bananas, Greek yogurt, and lemons.


Dành thời gian nghỉ ngơi. Giữ mắt sạch sẽ. Sử dụng thuốc nhỏ mắt. Điều chỉnh mắt bằng kính thuốc. Tránh lái xe hay tập trung mắt quá nhiều.

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For several days or up to a week after surgery, you will need time to rest and recover from the procedure. During this time you should avoid all strenuous activity, and avoid any activities that may cause strain or discomfort to your eye. After your surgery, you will need to keep the eyes as clean as possible until the retina is fully healed. To do this, your doctor may recommend:  taking extra precaution in the shower to avoid soap from entering the eye  wearing an eyepatch or eye shield to protect the eye  avoiding touching or rubbing your eye Many people experience itching, redness, swelling, and discomfort following retinal surgery. Your doctor will most likely prescribe eyedrops, or recommend over-the-counter eye drops, to treat these symptoms. Follow the instructions your doctor or pharmacist gives you for proper dosage. Some people experience blurred vision after retinal surgery, which can last for many months in some cases. This is typically the result of a scleral buckle changing the shape of the eyeball. If you experience blurred vision, your doctor may prescribe new glasses to correct the problem. Once you've completed retinal surgery, you will most likely be unable to drive a vehicle for several weeks. Many people experience blurred vision after undergoing retinal surgery, and you may be forced to wear an eyepatch for several weeks.  While your eye is healing, your doctor will recommend that you avoid driving until your vision improves and your condition becomes more stable.  Avoid watching television or staring at a computer screen for prolonged periods of time. This may cause eye strain that could further complicate your recovery time. You may also experience sensitivity to light after the surgery, and may find it difficult to look at electronic screens. Reading for prolonged periods may also be difficult.


Dành thời gian quý giá bên nhau. Dùng mạng xã hội. Thể hiện sự yêu thương. Đặt câu hỏi và thể hiện sự quan tâm. Cho phép trẻ có không gian riêng. Giảm xung đột gia đình.

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Connection between the teenager and parent or guardian is a strong protective factor against harm such as emotional distress, risky sexual behaviors, and substance use.  Schedule regular family activities like eating dinner together or having game nights. Spend face-to-face time on a weekly basis. Take your teen out to lunch or dinner without the rest of the family. This way you can focus solely on your connection instead of being distracted by others. Try spending quality time with the adolescent doing activities that he enjoys. Ask him what he likes to do, or offer suggestions such as: playing video games, shopping, skateboarding, biking, camping, playing board games, or hiking. Using social media as a way to foster parent-child interaction has been shown to increase connection and pro-social behaviors, while reducing acts of aggression.  If you don’t have a Facebook account (or Instagram, etc.),sign up and add the teenager as a friend. You can monitor his actions on the various sites, as well as leave messages, and post photos. Try to avoid embarrassing your adolescent. Teenagers can be sensitive to how others see them, especially their peers. A teenager who feels wanted and loved by his parents is more protected against developing negative influences and behaviors. Focus on ways you can show the teenager that he is worthy, accepted, loved, and cared about.  Physical contact such as hugs can go a long way in expressing affecting for your teen. However, if these acts of affection are uncomfortable, you can try other techniques such as touching his shoulders, or playing sports with him. Say, “I love you,” and praise your teenager for what he is doing well. Identify and comment on his positive characteristics. Say things like, “I like how honest you are about your feelings.” Give your child your attention. Be supportive by telling your teen that you will always be there for him. You could say something like, "I want you to know that you can talk to me about anything and I will listen and try to help." Provide...


Dành thời gian suy ngẫm. Xem lại các mục tiêu. Liệt kê thành tích. Tập trung vào bản thân. Diễn giải những khó khăn. Trình bày các sáng kiến phát triển. Thu thập các thông tin phản hồi. Thể hiện sự khác biệt của bạn.

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Creating a thorough and useful self-evaluation takes time, so make sure that you schedule enough time to complete the process. If you rush through it, then you’re likely to skip over important accomplishments or growth opportunities, which makes your finished product less productive because it won’t truly reflect your career progress. It can be helpful to create an outline ahead of time. Your self-evaluation must reflect that you are meeting your self-set goals and the goals of the company at-large. Most importantly, to show your organization that you are an effective employee, you must show that you are working to meet the organizational goals. Completing a self-evaluation will show you if you are on-track to meet your career expectations because you can see if all of the hard work you are doing connects back to your goals. Based on your goals, create an inventory of all of the work you’ve done over the past year. Include things like projects you’ve completed, committees you’ve served on, and reports you’ve drafted. This list will include everything - from the client records you stapled to the committee you chaired.  Assess your work materials, such as emails and reports, for examples of your work and support for your accomplishments. These can help refresh your memory, and you could even pull quotes from these announcements. As you write down your accomplishments, think about how they fit in with your goals and use that to help with wording. For example, if your goal is to increase sales, and you have been calling potential clients, then you could say that you “initiated sales” or “increased point-of-sale opportunities” rather than “made cold calls." Because this is a self evaluation, include only your accomplishments, not those of your entire team. Demonstrate how you contributed to any team assignments, including your qualities as a team player. Every worker has weaknesses, and honestly identifying them is the only way to overcome them. You must reflect on your struggles in order to set new goals and...


Dành thời gian thư giãn trước khi cố gắng ngủ. Xây dựng thói quen hàng ngày trước khi ngủ. Uống thức uống dịu nhẹ. Ăn vặt nhẹ. Bày trí căn phòng để có giấc ngủ ngon nhất. Chọn quần áo thoải mái khi ngủ. Đeo mặt nạ ngủ.

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It does you no good to go straight from working on last-minute details for your job to trying to get to sleep. You'll just sit there thinking about your work.  Spend at least one hour before bedtime relaxing your mind in preparation. Do this outside of bed. Dim the lights, and avoid television, computer, and phone screens. You're trying to quiet your mind. Just as a warm bath, a bottle, and a bed-time story lets a baby's body know that it's time to start winding down, a set, relaxing routine before bedtime will train your body to start relaxing.  Take a relaxing bath. Add a few drops of one of the essential oils, such as rose or lavender, to help yourself relax. Read a set amount of a good book. Only read one chapter a night — don't let yourself get sucked into reading through the night. Listen to calming music. The British Academy of Sound Therapy has put together a playlist of the most relaxing songs according to science. Their playlist includes artists such as Marconi Union, Coldplay, and Enya. Believe it or not, a glass of warm milk might really help you sleep better. Dairy products are high in tryptophan, an amino acid that helps make you feel sleepy. You may also enjoy the sedative effect of an herbal tea, such as chamomile, passion flower, or valerian root.  Avoid beverages that have caffeine, including some teas. Green tea and black tea tend to have fairly high levels of caffeine, so choose an herbal tea that says “caffeine-free” instead. Avoid alcohol before bed. While it may help you fall asleep faster, alcohol also reduces your REM (rapid eye movement) sleep, which can make you feel unrested when you wake up the next morning. It may also cause sleep apnea, which further disturbs your rest.  Cherries contain natural melatonin, a compound that helps your body fall asleep. Try drinking a small glass of tart cherry juice before bed. Some people may find eating a small snack before bedtime helps them sleep. Doctors recommend a small, carbohydrate-rich snack to increase your levels of tryptophan. Try a...


Dành thời gian tìm hiểu mối quan tâm của người yêu. Trao đổi với người yêu về những gì cô ấy cần và muốn. Tránh suy diễn về bạn gái.

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Your girlfriend is an individual with her own hopes, fears, wants, and needs. The more you get to know about who she is and what makes her special, the easier it will be for you to do things that bring her joy. Talk to your girlfriend about what she cares about and what she likes to do. Try to participate and take an interest in the things that are most important to her.  For example, if your girlfriend says she enjoys playing video games, ask her about her favorites. See if she’s interested in playing games with you. If she likes to write, ask if you can read some of her work. It will be hard to know what your girlfriend wants from your relationship unless you ask her. Checking in with your girlfriend will not only let her know you care about her, but will also make it easier for you to be supportive. Encourage her to speak up if she needs something, and ask her simple questions like:  “What would you like to do today?” “Is there anything I can do to help?” “Do you want to talk about it?” “Are you having fun?” Assumptions can be very damaging in relationships. Don’t fall into common pitfalls by assuming that you know what your girlfriend feels, thinks, or wants. When in doubt, always ask!   For example, don’t assume she enjoys watching romance movies just because it’s “a girl thing.” You might find out that her ideal date is going to the zoo or doing a game night at the pub, instead. Don’t just assume she’s happy in the relationship, either. Check in with her occasionally and ask for feedback. For example, you might say, “Hey, would you like it if we went out for dinner more often?”


Dành thời gian tập thể dục. Xác định các cơ hội đốt cháy mỡ. Giảm lượng calo. Thay đổi loại thực phẩm. Tập cardio.

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As with any exercise routine, the best way to see improvements in your ab muscles is to  be persistent.  Exercise routines are most successful when they're repeated consistently over a long period of time. If you're ready to work for the toned stomach you deserve and you haven't already established an exercise routine, try to set aside about an hour each day to exercise. Practice a healthy mix of strength and cardio exercise - a good policy for beginners is to do strength-building and cardio exercises on alternating days. Even if you just want a tight stomach and you're not interested in exercising the rest of your body, your exercise routine should be varied and balanced. Not only will a well-balanced routine improve your overall look and physicality - it will also be better for your abs. Core muscles are used for support in virtually all strength exercises, so the greater variety of exercises you do, the better your abs and core! Unfortunately, exercise isn't always enough to get amazing abs. You may get strong ab muscles from an intense ab and core workout, but if your new muscles are covered up by belly fat, you won't get the visual results you're going for. To burn fat, it may be necessary to make certain lifestyle changes so that you run a  calorie deficit  - that is, you use more calories than you take in. To begin, try to change your current daily routine so that you use more calories throughout the day. If, for instance, you drive to school or work, try biking or running instead. If you spend most of your free time watching TV, try signing up for a local amateur sports team or simply going for a jog. Over the long-term, these minor changes can help you cut down on lingering body fat, making your abs much more defined. One sure-fire way to lose weight is simply to eat less. There is debate about how often and how much you should eat for optimal weight loss - the most important thing to remember for weight loss is simply to take in fewer calories from food than you use throughout the day. Calculate...


Dành thời gian tự chăm sóc bản thân. Ở cạnh những người lạc quan. Chế độ ăn lành mạnh. Tập thể dục nhiều hơn. Dành thời gian vệ sinh cá nhân và ngoại hình.

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It can be difficult to make time for yourself, but making time to do things that make you feel relaxed and happy can improve your self-esteem as well as your productivity at work and at home. Find a hobby that makes you feel better physically and mentally.  Some people find that yoga, bicycling, or running help them find a calm, centered positivity. If there are negative influences in your life that cause you to feel badly about yourself, try to minimize or eliminate the time you spend with them.  Include in your life, instead, people who are positive and support your positive self-thoughts.  Making your loved ones aware of your self-esteem building journey will encourage them to act as a support system for you. You may want to tell close friends or family something like “I am working on improving my self-esteem.  You can help me by pointing out when I say something negative about myself so that I am more aware of my negativity.” Choosing foods that are more nutritious and lower in sugar and fat can boost your energy, cut down on sugar crashes, and improve your overall health.  Avoid fad diets and opt for whole foods that are minimally processed. Avoid foods such as candy bars, soda, cake, doughnuts, and pastries, which lead to massive energy crashes, possible headaches, and offer no nutrition, possible illness, and added calories. Eat more fruits, veggies, lean meats, and legumes.  Think of them as all-day energy and abundant nutrition for your body, that will enable you to keep up with your job and kids, protect your body against illnesses, and extend your life so you can enjoy more time with your family. Even when going to the gym isn’t an option, a brisk walk is often all you need in order to move more and improve your health.  A little exercise can give you more energy, make you feel better, and help boost your immune system.  Many people find that walking outdoors is refreshing and restorative, particularly if they spend most of their time working indoors. Even a 10-minute workout once or twice every...