Problem: Write an article based on this summary: Avoid the "give up" attitude. Forgive yourself. Start journaling your goals. Schedule in your meals and exercise. Skip the scale.

Answer: Many times, it's easy to throw in the towel after a few unhealthy meals or days of eating. You may think you've "ruined" your day by an unhealthy meal, but that doesn't mean you can't make positive choices the rest of the day! Everyone makes mistakes or gives into temptations that's a normal part of being a human being. But if you're trying to eat healthy or lose weight, a few slips are OK. Don't give up just because you indulged more than usual. If you've slipped up try to immediately think of the next healthy choice or lifestyle behavior you can make. Overeating or overindulging especially over a few days can make you feel really guilty or like you've failed your healthy eating plan. But that's not true. You haven't failed anything and there's nothing to feel guilty about. Remember, overeating and indulging in some unhealthier foods is part of normal eating. The difference between a "cheat meal" and completely falling off the wagon is how fast you can get back into the groove. Remember that all is not lost if you get off track. Simply get right back on. Do not engage in negative self talk or negative thoughts. Try to stick to saying positive affirmations or mantras to keep your mind in a positive place. This will lead to more success long-term. Many times, continued negativity can lead to increased stress or feelings of guilt which may also trigger a binge or perpetuate unhealthy eating patterns. The original goals you may have had or were working toward might seem much farther off after overindulging. But you can get right back on track by rewriting your goals and how you plan to meet them. This little refresher can help get you motivated. Review your old goals and think about how you might want to change them long-term. Also consider if you should change how you're going to meet those goals. You can also use your journal to keep track of your food and drinks as well. Sometimes the amount of changes you need to make to get back to your normal routine can feel overwhelming. However, making a schedule or plan can make it seem more manageable. Try scheduling in your physical activity during the week. Write out which days you're going to work out, at what time, and for how long. Write up a meal plan for your healthy meals and snacks. This will give you the framework for grocery shopping and healthy eating. Although in the long-term, getting on the scale somewhat regularly is important to weight loss, hopping on right after a few days of overeating might not be a good idea. Chances are the number is higher than you'd prefer. This might stress you out, make you upset or increase your feelings of guilt or failure. Instead of worrying about the scale, focus your energy and attention on your goals and the steps you're taking to get back on track to your healthy lifestyle. The scale can wait. Give yourself at least a few days or a week or more until you get back on the scale. Skip the scale until you feel like you've been back on track for awhile. It is advisable to get back on the scale at some point. It might not be right away, but be sure to make plans to check in with your weight when you feel the time is right.

Problem: Write an article based on this summary: Keep a food journal to track your food intake. Try out intermittent fasting routines. Eat larger meals early in the day and smaller meals towards the evening. Allow yourself to have cheat foods in moderation to keep from burning out.

Answer: Dieticians can be expensive and hard to find, but you can use an online service or smartphone app to get the same benefits for free. These apps allow you to input what you ate and how much and then will often provide the amount of calories and other nutrients you've consumed throughout the day. With this information, you can track your eating and set smarter goals for weight loss. As you log foods, look to see what times of day you eat the most, the types of food that you get the most calories from, and the nutrient breakdowns of the foods you eat the most. This information is crucial for rethinking your dieting plan. Some great apps to check out are MyFitnessPlan, My Food Diary, and MyPlate. All of these (and more!) are available for free in the Apple App Store and on Google Play. Instead of spreading out 3 large meals throughout the entire day, try to eat all of your food in a period of 8 or 10 hours and then fasting until the next day. Pick a window of time, like 11 am to 7 or 9 pm, and allow yourself to eat during then. Outside of those hours, only drink water or other no-calorie drinks. Some studies have shown that intermittent fasting boosts metabolism and increases the amount of fat lost during regular exercise, which makes this a great addition to any dieting plan. An easy way to start intermittent fasting is to pick 1 or 2 days to do it in a week, then working your way up in 1- or 2-day increments to doing it full-time. Foods eaten after 8 p.m. have the same amount of calories as before 8 p.m., but you're more likely to not be engaging in physical activity at night or closer to bed. Instead of having a small breakfast and finishing the day with a big dinner, have a larger breakfast and lunch and a small dinner. This way, you can work off the calories from those meals as you go about your day. If this doesn't work for your schedule, you can also try eating several smaller meals throughout the day instead of the 3 main ones. The goal is to eat enough to keep you full but not overindulge because you're hungry, which tends to happen if you start to feel hungry. It can be tough to cut out lots of different foods at once, especially if that means you don't get to enjoy a favorite food. Once or twice a week, give yourself the chance to eat something that you cut out, like a serving of your favorite ice cream or a glass of wine. Doing so will help curb cravings and keep you from over-indulging. There are lots of healthier versions of many junk foods (like ice cream, cookies, chips, or wine) available! Often these foods are right next to or close by the regular foods in the grocery store. If not, you can order these foods online and have them delivered to your door.

Problem: Write an article based on this summary: Wipe off the mouthpiece and make sure the ball valve is shut off. Pour a beverage into the funnel slowly. Raise the funnel overhead to allow it to flow. Put your mouth on the mouthpiece. Open the valve on the ball valve to release the beverage.

Answer:
Check the switch on the ball valve and look for the "on" and "off" labels. Make sure the switch is in the "off" position. Use a clean cloth to wipe the inside and outside of the mouthpiece. It's always a good idea to clean off the mouthpiece of a beer bong before you use it, especially if someone else used it before you. If the switch isn't labeled, test the beer bong by pouring a little bit of water into the funnel end. If the water flows through the valve, flip the switch so it's off and pour out the water. Hold the funnel at a slight angle and slowly pour in the beverage so the foam doesn't build up in the tubing. Continue pouring until the tube is full and the liquid is in the funnel. Try not to overfill the funnel and have the liquid right at the edge or you could spill it. A foamy liquid is sure to make your stomach hurt and could make you nauseated when you consume it. A little bit of foam is normal, wait a few moments until the foam subsides before you drink it. Hold the funnel up over your head when you're ready to use it. Elevating the funnel will allow the liquid to flow right through the tube and valve. A beer bong uses gravity to help the liquid flow. Try to hold the funnel in a fixed position so the liquid doesn't slosh around. Place your lips around the small mouthpiece tubing so it's you create a seal with your mouth. Don't allow space between your lips and the tube or it could cause air to mix with the liquid as it enters your mouth. Mixing air into the liquid could build up pressure in your stomach, which could be painful or make you nauseated. Take a deep breath and open the valve to start the flow of liquid. Relax your throat to allow gravity to force the liquid directly into your stomach. When the beer bong is empty, close the valve and pull the mouthpiece out of your mouth. Consider high-fiving your friends around you to celebrate your victory!