Problem: Write an article based on this summary: Set realistic goals. Reward yourself when you meet your goals. Keep track of your BMI. Get 8 hours of sleep every night. Seek out supportive people. Join The National Weight Control Registry.

Answer: A great thing about weight loss is that even small changes can improve your overall health. A normal initial goal for treating obesity is a "modest weight loss" usually 3-5% of your total weight. For instance, if you weigh 250 lbs (114kg), you can set an initial goal of losing 7.5-12.5 lbs (3.5-5.7 kg) to start improving your health. Losing even 5% of your body weight can reduce your risk for developing diabetes, and it may even help improve liver function. The more weight you lose, the bigger the health benefits but set small, attainable goals in order to stay positive and dedicated. You don't have to be perfect it's okay to treat yourself occasionally. If you meet a weight-loss or exercise goal, reward yourself. Ideally, do something fun such as seeing that movie that's in theatres or taking a weekend trip; but if it's a food treat you're craving, go for it. One fattening meal won't impede your success, and it's important to appreciate your hard work. Body mass index, or BMI, is defined by comparing your body weight in kgs to your height in meters. It's usually a good measure of your amount of body fat. A BMI of 18-25 is considered normal, and obesity is classified into ranges of severity. Keep track of your BMI with your doctor to monitor your progress, and set health-conscious goals. BMI is categorized as follows: 40 and higher: Extreme/morbid obesity (class III obesity) 35-39.9: Class II obesity 30-34.9: Class I obesity 25-29.9: Overweight 18.5-24.9: Normal/healthy When you don't sleep enough or sleep too much, your body releases a hormone that can affect your appetite and make you crave carbohydrates. Maintain a healthy and consistent sleep schedule and get as close to 7-9 hours of sleep as you can. Try the following: Set regular times to go to bed and wake up. Avoid napping during the day. Leave your bedroom for sleeping don't watch TV or do other activities in bed. Sleep in a cool, dark space. Avoid caffeine after 4pm, or earlier if you're sensitive to caffeine. Create a relaxing ritual before bed, like taking a hot bath or having a cup of (decaffeinated) tea. Surround yourself with friends and family who encourage your goal of overcoming obesity and maintaining a healthy weight. Invite others to cook healthy meals with you. Find a "workout buddy," and encourage each other to exercise regularly. The National Weight Control Registry (NWCR) is an ongoing database and investigation of people who have successfully lost weight and who are continuing to do so. This program will ask you to record your eating, health, and exercise habits by occasionally sending you questionnaires. This is a great way to help researchers understand weight loss while helping you keep track of your own habits. To join, you must be 18 years old. You need to have lost at least 30 pounds and to have kept 30 pounds off for at least a year. Questionnaires are sent out every two months.

Problem: Write an article based on this summary: Wear the appropriate footwear. Keep your ribs closed and your shoulders back. Check your hips.

Answer: Ballet slippers, jazz shoes, turning shoes, are best for practicing pirouettes. You need something with good range of motion and support. Modern shoes, such as Capezio Foot Undeez or Dance Paws are also appropriate, which cover and support the ball of your foot. They're easy to slip on and great for quick practices. You also need to practice pirouettes in a safe place, clear of any sharp objects or obstacles. It's always preferable to practice in a dance studio under supervision. Your shoulders should be directly over your hips. Straighten your supporting leg to keep your releve should be as high as possible, imagine yourself stretching up to the sky, and into the ground. Make sure your hips are not tilted to the back, or otherwise off-kilter. Imagine your hips were a fruit bowl. Would your fruit spill? A tilted pelvis can often lead to incorrect turns and eventually knee and back problems. Make sure you have a strong plie prep but don't stay in your preparation (plie) too long, because then you will lose the momentum, making it difficult to pirouette.

Problem: Write an article based on this summary: Use the region to narrow down the species. Consider the immediate area. Ask the nursery to identify a Christmas spruce.

Answer: Certain kinds of spruce trees are common to certain locations. Note where the tree is located and research the kinds of spruce trees native to the area. Find an illustrated guide of trees in your region to help you identify the species of spruce. The Colorado Spruce is common throughout the Pacific Northwest and the Midwest. The Red Spruce, The Black Spruce and The Blue Spruce are all common varieties that typically grow in the Northeast. The White Spruce and the Norway Spruce are prevalent both in the Northeast and the Northwest. There are also several varieties of spruce that are native to countries in East Asia, Turkey and areas of Western Europe. Different spruce species flourish in different conditions. Some spruce trees tend to grow only near water sources or places with rich soil, while others do well even in harsh climates. Take into account the area in which the spruce is growing. The Colorado spruce grows best in environments that have rich, gravely soil like the areas around rivers or streams. The Black Spruce typically grows in bogs and swamps, which is why it is also referred to as the Bog Spruce. The Red Spruce is often found in cool forests alongside other conifers. The White Spruce tends to grow in moist acidic soil around rivers or streams and often grows around other coniferous hardwood trees. The Norway Spruce can grow in a variety of cooler climates, but flourishes in moist and acidic soils. If you are trying to identify a Christmas tree, you may not know where the tree came from. If you are trying to identify what kind of spruce your Christmas tree is, ask the nursery you purchased it from. If you didn't purchase it from a store or nursery, you will have to look closely at the tree to identify it. The most common spruces used as Christmas trees are the Colorado Spruce and the White Spruce.

Problem: Write an article based on this summary: Remove the plastic sheathing or foil around the top of the wine bottle. Place the wine bottle in the shoe. Bang the bottle and sole of the shoe against a brick or stone wall. Watch to see if the cork begins to slide out.

Answer:
Many wine bottles have a small tab you can pull to remove this. If you leave the foil or plastic top on the bottle, then the cork won't be able to slide out. It's not necessary to peel all of it off. Just make sure the top of the cork is fully exposed and that the wine bottle covering isn't impeding it. There is no need to pad the bottle if the shoe is loose around the bottle. Remember, you want to use shoes with a hard sole and sturdy sides. Don't use tennis or athletic shoes. Men's dress shoes are recommended. This requires a good deal of force. Hold the neck of the wine bottle in your left hand. Grasp it firmly. Don't put your thumb, fingers, or palms over the cork. Hold the toe end of the shoe in your right hand. Bang the heel end of the shoe against the wall, holding the wine bottle in firmly. Bang the shoe against the wall with a lot of force. It should do so more with each bang. Once the cork is out about halfway, stop banging. Remove the wine bottle from the shoe. Wiggle the cork the rest of the way out using your hands.