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Eating fewer calories is one of the best ways to lose weight. By reducing your daily caloric intake by 500-1,000 calories, you'll lose 1-2 pounds per week, depending on your weight and how much you currently eat. Combined with exercise, this can help you lose 10 pounds in a month. The minimum number of calories needed per day is 1,200 for women and 1,800 for men. Avoid eating less than the minimum number of calories needed so that you're losing weight in a healthy, sustainable way. Talk to your doctor or nutritionist about healthy options for eating fewer calories. Counting calories will help you plan your meals every day and figure out if you're meeting your goals. Whenever you eat something, check the packaging to see how many calories it has and then write the number down in your phone or a journal. If you're not sure how many calories something has, look it up online. For example, you could search "Calories in 1 serving of brown rice," or "How many calories does an apple have?" Replacing high-calorie foods with fruits and vegetables is an easy way to cut down on the number of calories you're consuming every day. Plus, eating these foods will make you healthier in general. Peaches, oranges, and grapefruit all have under 70 calories. Tomatoes, a 34 cup (180mL) serving of green beans, and a 1 cup (240mL) serving of broccoli all only have 25 calories. High-calorie foods you should avoid include ice cream, cheese, peanut butter, french fries, white bread, and chips. When you eat out at restaurants, it's harder to choose healthy, low-calorie options. By making all your meals at home, you'll be able to carefully measure exactly how many calories are going into your meals. When you're dieting, having to make on-the-spot decisions about what you're going to eat can lead to bad choices. Planning out your meals in advance can remove this risk. Every evening, make a list of what you're going to eat the next day for breakfast, lunch, dinner, and any snacks in between. To save yourself time, prepare your meals in advance and store them in the freezer until you're ready to eat them. Liquid calories won't make you feel as full as a regular meal does, so it's easy to overdo it. Eliminating high-calorie drinks from your diet can help you cut down on the number of calories you're eating every day. Replace high-calorie drinks with drinks like water, tea, or plain club soda. If you drink coffee every day, stick with black coffee. Avoid specialty coffees that are full of fat and sugar. Lowering how many calories you eat every day is hard if you're left feeling hungry after your meals. One way to avoid this is to drink an entire glass of water before you start eating. By partly filling up your stomach with water, you'll feel full sooner and therefore eat less.

summary: Eat 500-1,000 fewer calories a day. Count how many calories you're eating every day. Replace high-calorie foods like processed meats with fruits and vegetables. Cook meals at home so you can control how many calories you're eating. Plan your meals ahead of time to eliminate the chance of slip-ups. Avoid high-calorie drinks like sodas and specialty coffees. Drink a glass of water before every meal so you feel full faster.

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This basic overview will help you follow the process. The bolded words describe the main parts of the hookah. The bowl at the top of the hookah will hold the shisha tobacco, with hot coals above it. Air sucked through the hookah will heat the coals, light the tobacco, and bring the smoke down through the main shaft. The smoke leaves the stem at the end of the shaft, and enters the glass base of the hookah. The smoke travels through water and air in the base, becoming cooler and more dilute. The smoke moves through the hose and into your lungs.

summary: Learn how a hookah works.

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You'll find it in the Start menu on Windows and in the Applications folder on macOS. Firefox comes with a built-in screenshot tool that can quickly capture the current webpage. Firefox Screenshots will capture the webpage only, not the browser buttons and menus. If you want to take a screenshot of other parts of the screen, check out How to Take a Screenshot in Microsoft Windows or How to Take a Screenshot on a Mac. You'll have the option to capture any part of the page. The address bar is where the URL appears (at the top of the browser) and the three dots are on the far-right edge. A menu will expand. If it's your first time taking a screenshot with Firefox, you'll see a welcome screen with an arrow icon on the right side. Click the arrow to advance to the next screen in the tutorial, and continue clicking until you reach the end. To skip the tutorial, click SKIP below the window. Once you choose a screenshot type, a preview will appear. You have four options from which to choose: Click Save Visible at the top-right corner to take a screenshot of the part of the webpage that appears on the screen now. Click Save full page at the top-right corner to take a screenshot of the entire page, including the parts that don't appear on the screen right now. To take a screenshot of just one part of the page, click and drag the mouse to surround the part you want to capture. Another option to capture part of the page is to hover the mouse cursor over the desired region until a dotted line appears around it, and then click that region. This saves the screenshot file to your Downloads folder. If you want to paste the screenshot into a file or window rather than saving it as a separate image file, click the Copy button instead, right-click the desired location, and then click Paste.
summary: Open Firefox on your computer. Go to the page you want to screenshot. Click the three dots in the address bar. Click Take a Screenshot. Select a screenshot option. Click Download to save your screenshot.