Problem: Article: In order to keep your weight from fluctuating, you need to know how many calories are necessary to maintain your target weight. To determine how many calories you need each day, you'll need to know your height, weight, age, gender, and activity level. These factors affect your calorie needs. If you're a 5'2 90-year-old woman, you will need fewer calories than a 6'6 25-year-old man who exercises regularly. There are a variety of apps and online calorie calculators that can help you determine how many calories you need each day. Use a calorie calculator, like this one, to determine your caloric needs. There are many different sites you can use to figure out how many calories you need. You should also get an app for your phone like Libra or MyFitnessPal to figure out how many calories you need to meet your energy expenditure each day. Once you know the number of calories necessary to maintain your target weight, you need to carefully track how many calories you're taking in so that you can stay within your calorie budget. Check the Nutrition Facts label on your packaged food. The Nutrition Facts label lists the number of calories in a given portion of packaged food. You can use food labels to track your caloric intake each day. Don't forget to include your snacks when monitoring your calorie intake. Use a food diary to track how much food you eat each day. Use a physical activity diary to track how much physical activity you did each day. At the end of each day, tabulate the number of calories you took in according to your food diary and compare it with the number of calories you burned according to your physical activity diary. If you have burned roughly the same number of calories as you took in, your weight is in balance. If you're burning more calories than you took in, exercise less or eat more until the numbers are balanced. If you're taking in more calories than you are expending through physical activity, reduce the number of calories you're taking in or incorporate more exercise into your schedule. A diet with a large proportion of fat makes it hard to maintain your weight loss. Fat has a high energy density. A very fatty food like peanut butter, for instance, has about 380 calories per 1/4 cup. By contrast, a low-fat food like spinach contains only seven calories per cup. Some fat is important for a healthy diet. Incorporate nuts, seeds, and olive or safflower oil into your diet. These contain polyunsaturated fats (the "good fats") which keep the body healthy. Sugar is added to many foods and contributes to weight gain. To maintain your weight loss, avoid added sugar and read the ingredients list on your processed and packaged foods. Ingredients are listed in order of their contribution to the food's total weight, so a food which lists sugar among the first five or six ingredients contains a large volume of sugar. Avoid these foods to maintain your weight loss. No more than 10% of your daily calories should come from added sugar. Avoid soda and sweetened fruit juices. Other forms of sugar include glucose, fructose, honey, malt syrup, molasses, and fruit juice concentrates. If you see a label with, for instance, high fructose corn syrup as a primary ingredient, avoid it in order to limit your sugar intake. Water removes extra salt and unneeded fluids out of your body. Research has found that two glasses of water before each meal can help people lose and keep weight off. It can also, in modest amounts, fill your stomach and make you feel full. Too much, through, and it will go straight through you. You may need more or less water depending on your activity level and body mass. Men should consume 2.5 to 4 liters (0.7 to 1USgal) of water per day. Women should consume 2 to 3 liters (0.5 to 0.8USgal) of water per day. Do not eat high-calorie foods like bagels and doughnuts. These often have a high glycemic index (a measure of how quickly a food raises blood sugar levels) and will spike your blood sugar quickly for a short time before crashing it. When your blood sugar rapidly declines, you will experience hunger and be tempted to ruin your weight-loss maintenance diet. Instead, eat filling fibrous foods like whole-wheat toast, cereal, or oats along with fruits like blueberries and strawberries. Use skim or non-dairy milk in your cereal and only small amounts of peanut butter or jelly on your toast. Meal planning is the process by which you decide in advance what you are going to eat, usually a schedule you set about one week out. Carefully select meals based on their caloric and nutritional content, as well as their taste, to ensure you always have a healthy, complete meal available. Make a list of your favorite foods and identify if they meet your dietary requirements and goals. If they don't, look for alternatives to certain ingredients to render them more acceptable. For instance, you might love creamed corn, but since beginning your weight loss program, you've adopted a vegan diet. Substitute an alternative like soy milk for the cream and you can eat your favorite dishes and maintain your weight loss, too. After setting your meal plan, make a list of the ingredients you'll need to prepare each meal. Go shopping with the list and purchase only those ingredients which are on it. This way, you avoid buying unhealthy snacks like chips and soda, and will have a pantry stocked exclusively with foods you can use to make your healthy meals.
Summary: Figure out how many calories you need to maintain your current weight. Monitor your calorie intake. Eat low-fat foods. Eat foods which have little or no sugar. Drink lots of water. Eat a filling breakfast. Plan your meals.

Problem: Article: Since all cables feed outward from your distribution panel, mark each one so you remember its destination. Wrap a piece of white tape around each wire. Use permanent marker and write where this cable feeds to. For example, write TV room, office, and bedroom on the cables. Labeling also makes repairs much easier. If a wire goes bad, you know right away which wire you should pull from the distribution box. Feeding the wires up and down is usually a 2-person job. One person pushes the wire through the origin point and the other pulls through the hole at the destination point. Feed the wire through the hole above the distribution box while someone else pulls the from attic. Repeat this process for every wire you're installing. Fish tape is the best product for making this job easier. Feed it down the hole from the attic until the person at the distribution box can grab it. Then have them attach the wire to the end of the fish tape. Pull the fish tape up while the other person feeds the wire and work it through the hole in the attic. Another home remedy if you don't have fish tape is taping the wire to a piece of string and using that to pull the wire up. Work cables through the walls gently. Don't pull or jerk them if they get stuck, or you could tear them. When you've run all the wires up to the attic, then bring each one to the hole that it has to feed down through. Then to the opposite actionhave one person feed the cables down through the hole to the destination while another person pulls the cable out from the wall. Use the fishing tape again to make this job easier. Keep the wires out of the way by taping them to the ceiling rafters in the attic. Do not staple them. Staples could damage the wires and also make replacing the wires difficult. Complete the cable installation by pulling each cable through the outlet holes you made. From here, you can run coaxial cables to your appliances or install an outlet for ethernet cables. If you want to hide coaxial cables, try installing a wall cover that runs from the outlet to your appliance. These are available from hardware stores.
Summary:
Label the locations for all the wires you're running. Feed your cables up the wall into the attic space. Run the wires through the holes above their respective rooms. Pull the cables through each wall outlet that you cut.