Article: Journaling your meals, snacks and drinks can help motivate you to stay on track. Also, people who journal typically lose more weight and keep it off longer compared to those who do not track their food. You can either purchase a journal or download a food journal app. Try to track as many days as you can. Again, you're more likely to stay on track and stick with your meal plan the more often you record your foods. Keep track of your food journal. This may be a good resource to evaluate how well your diet is going and how effective it is for weight loss. Sleeping seven to nine hours each night is recommended for general health and wellness. However, adequate sleep is also important for weight loss. Studies show that people who sleep less than six or seven hours nightly or have poor sleep weigh more than those who get adequate rest. Go to bed earlier. If you have to get up early, try to get in bed earlier to help increase your total sleep time. To make sure you have a sound and undisturbed sleep, remove all electronics like your phone, tablet device or computer from your bedroom. Practice good sleep hygiene to ensure you get the most out of your sleep. Baseline activity is activity that you already do everyday walking up stairs, walking to and from your car, and doing daily chores. This type of activity does not burn a lot of calories, but can help support your weight loss. Although it's very possible to lose weight without going to the gym or working out regularly, there are definitely benefits of being moderately active. Even by simply increasing baseline activity, you may notice more weight loss, improved mood, or increased energy. Try to increase your baseline activity each day. This can include parking further away from where you work or are shopping, taking the stairs instead of the elevator, standing during commercial breaks, or delivering messages to co-workers in person instead of by email. Encourage social gatherings that are a bit more active. Frisbee, golf, swimming, or a simple picnic in the park with friends are activities that will get you moving (and get you fresh air). If weather is an issue, do something indoors like dancing.
Question: What is a summary of what this article is about?
Start a food journal. Get adequate rest. Increase your baseline physical activity.

Problem: Article: Start with short, fast panting for about 30 seconds and then do slower medium panting for another 30 seconds. Finish with 30 seconds of low, deep panting. Changing the depth of your breaths and the speed of panting will give you more control over your breathing. You should feel air moving deeply through your lungs when you do the deep panting. Learn to take deep breaths before speaking or singing so you don't run out of air in the middle of a line. Extend your arm and hold out your index finger. Take a deep breath and imagine your finger is a candle that you need to blow out 5 times. Release the breath in 5 bursts so they're equal in length and power. Doing this exercise will give energy to your breaths. This can prevent your voice from sounding flat or boring as you speak or sing. You'll damage your voice over time if you frequently speak or sing with vocal fry. Instead of making a low, creaking or rough sound based in your throat, practice bringing the sound from the front of your mouth. Take a full deep breath, bring your lips together and blow the air out of your mouth so your lips vibrate quickly or trill. Trill through your entire range and play around with the sounds you make. If you have trouble trilling, try humming instead. This will also move the sound from your throat to your mouth. Stand up and bring your shoulders back with your feet apart. Use a deep voice with a full breath to say or speak "Maaaa, mayyyyy, meeee, mowwww, mooo." This will open your voice and help you relax. You should feel the muscles in your abdomen tighten as you sing these words. Most people are familiar with practicing scales that ascend and descend along with a piano. Start with a major scale in the key of C and sing solfege notes such as "do, re, mi, fa, so, la, ti, do," while ascending the pitches. Then decline back down to the pitch "do." Solfege scales will help you train your ear to hear and adjust your pitch. If you can, work with a professional voice instructor to make a program designed specifically for you. You can also create your own 10 to 15 minute warm-up using basic exercises that you enjoy. If you're unsure how to begin, sit or stand with your shoulders relaxed and start with this simple warm-up program: Whole body stretching (3 min) Breathing exercise such as controlled breaths (2 min) Loosen your lips and jaw by trilling or humming (2 min) Sing up and down scales or speak some of your lines (4 min)
Summary: Pant at different speeds to build breath control. Practice blowing out a single breath in controlled bursts. Lip trill to prevent vocal fry. Vocalize your vowels to prepare your voice. Do solfege scale exercises to improve your pitch. Develop a simple warm-up program.

This person goes first and may play a single, double, triple other combo as long as the 3 of Spades is included. For example: 3-4-5, double 3s, etc., will work fine.The next person will try to beat the previous person's hand. If this isn't the first game, then the winner of the previous game goes first. Play the same type of card. For example, if the player before you places a pair on the table, you have to play a pair that has a higher value than that pair. If the person plays a single, then you must play a higher ranked single. The turn will go to the next person. Once you skip, you cannot play another card until the round finishes. If everyone skips, the last person who didn't play a card can play any card he or she wants. If you have three pairs, or something greater like four of a kind, now is the time to play them. (Remember you want to get rid of as many cards as possible.) A bomb refers to four of a kind. To get rid of your cards, you could play a set of six that forms a triple straight (e.g. 3, 3, 4, 4, 5, 5) or four of a kind. Four of a kind beats all triple straights, which is beaten by a higher ranking four of a kind sequence. So, four aces would beat by four kings. When you play cards with such a high value that no one can beat, nearly everyone has to skip. Runs and straights cannot contain 2s even though they are the highest cards. If no one can beat the high cards that you are playing, then you can play the cards you want since no one can beat them even if they are not the highest cards -- or even a bomb. You could play a pair of the highest twos, for example. Once you have played all your cards except for your last one, you should declare your last card to the group. Remember that you can only play a single on top of another single. However, you also could end the game with a pair, triple or straight. No matter how many cards are in your hand, always try to get rid of them as quickly as possible. So, think in terms of pairs, triples the game may end on a double or straight card play. Try to be the first one out of cards, as this is how you win the game.
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One-sentence summary --
Identify who has the 3 of spades. Place a higher card, pair or triple than the player before you. Skip if you cannot place a higher card on the table. Bomb the pile. Play whatever type of hand you want. Declare that you're on your last card.