In one sentence, describe what the following article is about: Many health professionals recommend taking at least 20 minutes to eat your meal. This gives your body enough time to feel satisfied which may help you pass up on additional servings. The 20 minute rule comes from the fact that it takes about 20 30 minutes for food to travel from your stomach to your intestine. It's here that your intestines send a variety of chemical signals to your brain that it's satisfied and had enough food. If you eat faster than that 20 minutes, you're more likely to eat more than you need and eat until the point you're feeling too full. Try setting a timer or watching the clock to help you meet that 20 minute guideline. Drink a few sips of water between bites, put down your fork or talk to friends and family members to help slow you down. Chewing your food thoroughly and taking your time with each bite is an important part of mindful eating and can help you feel more satisfied with a smaller portion. Take your time with each bite. As you chew think about the flavors, the textures and the smells of the food. Use as many senses as you can to analyze each little bite of your meal. The concentration on your food and each bite can increase your satisfaction and let your brain enjoy the meal. When you take big bites and don't chew well, your brain doesn't get any signals of enjoyment or satisfaction which can cause you to eat more. Many people will try to restrict foods or strictly limit treats for a diet or to aim for better health. However, overly restricting your diet can backfire. Remember, the body can not and will not naturally lose (or gain) weight quickly. Changing your diet drastically, eating very few calories or limiting many foods isn't a healthy way of eating. Never allowing yourself a treat or special indulgence can lead to overeating of that food or binge like behavior down the road. Schedule in a special treat or indulgence every now and again. It can be once a week, twice a week or every Friday night. Find a schedule that works for you and that can keep you at the healthy weight you desire.
Summary: Take 20 30 minutes to eat your meal. Take your time chewing your food. Do not restrict your meals or foods.

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

Problem: Article: Breathe out as you normally would, then use your dominant hand to put the mouthpiece to your lips. Close your lips around the mouthpiece and let your tongue rest in the bottom of your mouth to keep it from blocking the mouthpiece. With the mouthpiece in your mouth, take a slow, deep breath in. There is a yellow piston or ball inside the column that will rise as you inhale. The goal is to make the piston or ball rise to the level indicated by the slider or marker. If you can't inhale deep enough to move the piston or ball to the recommended level, don't get discouraged. As you continue to use the incentive spirometer, your lung function will improve. Once the indicator has reached the desired level, hold your breath for as long as possible. Try to aim for at least 10 seconds. During this time, the piston or ball will slide back down toward the base. After holding your breath as long as you can, slowly exhale through your mouth into the incentive spirometer. You can then remove the mouthpiece and rest for a few seconds. If your doctor has given you specific instructions on how often to use the incentive spirometer, be sure to follow them exactly. Otherwise, aim for using the device 10 times per hour. Don't forget to rest for a few seconds in between breaths to prevent lightheadedness. After using the device the recommended number of times, try to cough a few times. Coughing will help clear any fluid or mucus from your lungs and make breathing easier.
Summary:
Exhale and place your mouth around the mouthpiece. Inhale through your mouth until the piston reaches the marker. Hold your breath for as long as you can. Exhale through your mouth, then rest for a few seconds. Repeat 10 times per hour or as often as your doctor recommends. Cough to clear your lungs when you are finished.