Q: Beating procrastination takes a lot of work, and it's best to start with a small goal. Look through your planner for an assignment that's due in a few weeks. Set a personal goal to get that assignment completely finished at least three days before it's due. Write down the days you plan to work on the assignment in your planner, and stick to them. Once you've achieved the goal of getting one assignment done early, do it again! Keep setting new goals until all or of your assignments are scheduled to be done before they're due. Getting distracted with your phone, video games, or friends is a big part of why people procrastinate. If this is you, set a goal of being distracted as little as possible. Put your phone on silent and move it to another room, shut down any computer programs or apps you aren't using for work, and don't keep the TV on in the background. If you can, shut the door to the room you're in to prevent further distractions. Very few people can actually work effectively with music playing. If you like to listen to music while you work but find you aren't getting anything done, try going without it for an hour to see if your concentration improves. It's hard to get over procrastination, so make sure you reward yourself for a job well done! Rewards can be big or small. You can get yourself a cookie for working for an hour without looking at your phone, or you can splurge on a new outfit for handing in all of your assignments at least a day early.
A: Set a goal of getting one assignment done before the due date. Set goals for your other assignments. Limit distractions until you're finished working. Reward yourself for meeting your goals.

Article: Each of your meals should have a healthy portion of protein, starches, and fruits or vegetables. As a rule of thumb, you should eat half a portion of fresh fruits and vegetables, a fourth portion of protein, and a fourth portion of starches for every meal. For example, eat a bowl of oatmeal, 2 eggs, and an apple for breakfast. Eat a turkey or chicken sandwich with avocado, tomato, and lettuce for lunch. For dinner, eat baked salmon, broccoli, a salad, and a dinner roll. for 20 minutes each day. Bike, walk, or run at the park or around your neighborhood for 20 minutes every day. Walking your dog, or meeting a friend at the park to play catch or soccer are also great ways to stay active. You can also stay active by using the stairs instead of the elevator, and by parking your car at a distance and walking the rest of the way to your destination. Alternatively, exercise for 30 minutes, 5 days a week. Overeating can lead to frequent heartburn, especially if the food is high in fat. Eat smaller meals more frequently until your body adjusts to the new portion size. Once your body adjusts, stick to 3 meals per day. Eat healthy snacks like fruit, unsalted nuts, and yogurt in between meals if you get hungry. By making your meals at home instead of going out to eat, you can have more control over the size of your meals. Write down the foods you eat and their corresponding calories for a week. After a week, see which foods are contributing the most to your caloric intake without adding any nutritional benefits. Eliminate these foods from your diet. Substitute these foods with healthier options that have less calories. Make sure to talk to your doctor about your weight goals to ensure that they are safe for your health.
Question: What is a summary of what this article is about?
Eat 3 healthy meals per day. Exercise Eat smaller meals. Reduce your caloric intake if you need to lose weight.

Q: The best way to lose weight quickly is a calorie controlled diet and exercise. You will need to participate in a fairly intense exercise regimen to burn a significant amount of calories to help you lose 20 pounds quickly. Vigorous exercise is any activity that significantly raises your heart rate and breathing pace. You shouldn't be able to say more than one or two words at a time without taking a breath. On the perceived exertion scale you should be around a seven or eight out of ten. Level one is sitting and ten is the most intense exercise you could perform. Set aside about an hour every day. Plan to be active for an hour most days, even if some activities are less strenuous than others. Moderate intensity activity will also burn calories and support weight loss. However, vigorous intensity activity burns more calories and may help you reach your weight loss goal quicker. Prior to starting any exercise routine, it's important to meet with your doctor to make sure exercise is safe and appropriate for you. You should aim for a minimum of 150 minutes of cardio weekly. However, it's recommended to get up to 300 minutes or five hours weekly for increased weight loss. Common cardiovascular exercises include running or jogging, swimming laps, dancing, cycling, and certain martial arts. These activities burn differing numbers of calories per hour, but all of them are effective. Strength training is a healthy and highly effective type of exercise for weight loss. It will help increase lean muscle mass, which over time, can increase your body's natural ability to burn calories. Weight training is invaluable for any weight loss program, because stronger muscles require more energy to operate, which means that they burn more calories. Include about two days of strength training for at least 20 minutes a session. Exercises include: weight lifting, weight lifting classes, body weight exercises and pilates. Taking a break from exercising is a crucial part of a workout schedule. Continually working out, especially at vigorous intensities, is a lot of work and stress on your joints, muscles and body. Rest days help your body recover and can help prevent injury. Stick to rest days just as religiously as you stick to your workouts. Rest days should still be active. That means staying off the couch and participating in light, low-impact, low-intensity activities. These can include: restorative yoga, light walking, or a leisurely bike ride.
A:
Exercise vigorously. Include regular aerobic activity. Include weight training. Plan one to two rest days.