INPUT ARTICLE: Article: Your daily caloric needs depend on your age, gender, height, activity level, and current weight. To lose weight you need to burn more than you consume. A woman aged 19-30 who is sedentary (with only minimal physical activity each day) should consume anywhere from 1,550 to 1,800 calories per day to maintain her weight, and should restrict herself to between 1,000 and 1,250 calories per day to lose weight. A man aged 19-30 who is sedentary should consume anywhere from 2,050 to 2,200 calories per day to maintain his weight, and should restrict himself to between 1,250 and 1,650 calories per day to lose weight. When you severely restrict calories, your body can begin to think that it's starving, and it will then hold on to everything you eat meaning you can actually gain weight. What you eat is really more important than how much you eat. Eating whole foods will help you feel more satisfied with less calories; in addition, pay attention to how you feel while you eat, and stop when you're satisfied not full. Eating two to three large meals per day, with hours in between, will cause your metabolism to slow between meals. By eating a small meal or snack every 3 to 4 hours, you keep your metabolism more steady and will burn more calories over the course of the day. Aim to eat at least 2/3rds of your day's calories before dinner. Try eating your lightest meal at dinner for example, a soup and salad with no heavy meat proteins or grains. Eating lighter at night might even help you sleep better another important aspect of losing weight (being well rested). There is little evidence to show that eating at night can actually cause weight gain, but what it can do is cause indigestion as you lie down so soon after eating, or insomnia if you eat something like chocolate, for example. Science still shows that the calories in/calories out rule applies, and as long as your nighttime snack is part of your caloric intake planned for the day, you should be fine; the problems arise when you don't snack healthfully before bed, and when it leads to problems sleeping. Often when we feel hungry, we're actually thirsty. If you're feeling hungry, try drinking a large glass of water to see if that satisfies you. If after 20 minutes you're still not feeling satisfied, chances are, you're hungry! It takes roughly 20 minutes for your brain to tell your stomach "I'm full." If you speed through a large meal in 10 minutes, it's likely you've eaten much more than you actually needed to in order to feel satisfied. Slow down and take time enjoy what you eat. You may find it helpful to set a timer for 20 to 30 minutes to ensure that you don't eat too quickly. Some people find it useful to give themselves 2 to 3 minutes between bites.

SUMMARY: Cut your caloric intake. Don't starve yourself. Eat small portions, more often. Eat a small evening meal. Don't eat right before bed. Know the difference between hunger and thirst. Eat slowly.

In one sentence, describe what the following article is about: To prevent nightmares, your bedroom should be used for one thing: sleeping. Avoid doing stressful activities, like work or resolving personal issues, in your room so you can go to sleep without feeling anxious. A soft, comfortable mattress and bedding can also help you relax and reduce emotional distress. The more emotionally troubled you are while going to sleep, the more likely you are to have a nightmare. Your sleep position can influence the quality of your dreams, and those who sleep on their left side are more likely to have nightmares. If you frequently experience nightmares, try sleeping on your right side for better dreams. Although people who sleep on their right side experience fewer nightmares, they also typically report a lower overall sleep quality. All of these foods can irritate your stomach and are more likely to cause weird or distressing dreams. If you feel hungry at night, eat something mild like cherries, rice, or sweet potatoes. Try not to eat heavy meals in general before bed, as too much food can irritate your stomach and cause restlessness or nightmares. After a distressing dream, assigning meaning to it can help you learn from it and overcome your nightmare. Think about what symbolism the dream could have in your life to better understand it and prevent recurring dreams. If you had a dream about failing your math test, for example, you might feel overwhelmed by the class. Talk to your teacher about ways to better manage your workload. Try searching the imagery on a dream dictionary site, if you can't figure out what it means. If you struggle with recurring nightmares, try to picture it in your head and go through the scenes in your mind. Before you get to the climax of the nightmare, tweak the nightmare's events in a way that changes and resolves the frightening situation. If you have a recurring dream that you realize you're only wearing your underwear at work, for example, imagine yourself realizing that you're underdressed in the car and changing into work clothes before you get there. If you deal with insomnia or anxiety as a result of your nightmares, you may need professional help to overcome them. Schedule an appointment with a counselor or therapist to reduce your nightmares over time. Schedule an appointment with your doctor as well, as some sleep disorders and medications can cause frequent nightmares.
Summary: Make your bedroom a comfortable relaxing place. Sleep on your right side rather than your left side. Avoid spicy, carb-heavy, or sugary foods before bed. Try to understand the significance of your dream. Rehearse recurring nightmares to resolve them. Talk to a counselor if nightmares are affecting your sleep.

This simple dragon is perfect for those who are learning how to fold origami. You will learn how to make a kite-fold and an inside reverse-fold by completing this dragon. A good size is 7 centimeter (2.8in) x 7 centimeter (2.8in) paper but other sizes will work. If you're a beginner, consider to start with bigger paper (20cm by 20cm) because it is easier to work with. If you only have a regular letter size piece of paper, make it square by folding the upper left corner diagonally down to meet the right side. Then take the upper right corner and fold it down to the left, connecting to the left corner where the first fold was made. There will be a bottom rectangle left over; fold this backwards and crease it well. Unfold the whole paper and cut (or tear if you creased it really well) off the rectangle. You should now have a square piece of paper. Bring the edges created by the kite-fold into the center diagonal line in a valley-fold. Then again bring the outside corners of the top layer into the center diagonal line from the bottom corner. There will now be what looks like pleats on each side of the diamond.
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One-sentence summary -- Try this dragon if you are a beginning origami folder. Start with a square piece of origami paper. Turn the paper over and bring the new side corners again to the center from the bottom corner.

INPUT ARTICLE: Article: Avoid heat while your ankle recovers. Heat increases blood flow to the injured area and aggravates inflammation. Warm compresses, saunas, and steam showers may do more harm than good in the first three days after your injury occurs. Stay away from heat during this time and stick to cold compresses to help relieve pain and swelling. Do not drink any alcohol while you are recovering. Alcoholic drinks open up the blood vessels in the body. When your blood vessels open up, the swelling in your ankle can become much worse. Alcohol will also delay the healing process, so it is a good idea to avoid it while you recover. Stay away from running and other physical activities to make sure that your ankle heals. Running and other high impact physical activities will only make things worse. Rest for at least one week before resuming exercise. Do not massage your ankle for at least a week. While massaging the pain away in your ankle might sound like a good idea, giving your ankle a massage will just add external pressure to your injury. This external pressure will actually make the swelling worse. You can start to gently massage your ankle one week after you have allowed your ankle to rest and recover.

SUMMARY:
Stick to cold compresses. Abstain from alcohol. Keep your movement low impact. Wait to massage your ankle.