Problem: Article: Your body receives vitamins and nutrients it needs from plant-based foods. Fruits and vegetables are rich in fiber, which makes them great for weight-loss since you get full off of healthy foods. Aim for 5-9 servings of fruits and vegetables a day. Add more vegetables to your favorite meals, and replace snacks with servings of fruit. Raw fruits and vegetables have higher nutrient levels than cooked fruits and veggies. Try snacking on carrots, celery, and apple slices. Try topping salads with a variety of fruits or vegetables, and add fruit to low-sugar cereals. Protein helps you feel full longer and boosts your metabolism so you can shed pounds quicker. Per day, aim to eat 0.8 grams of protein per 1 kilogram (2.2lb) of body weight. Multiply your weight in kg by 0.8 to figure out how many grams you need. You can choose protein-rich foods like lean chicken breast, shrimp, salmon, dairy, eggs, beans, and lentils. Determine the number of grams of carbs you need each day by calculating 45-65% of your total calorie intake, and dividing by 4. For example, if you eat a 2,000-calorie diet, shoot for 225 to 325 grams of carbs per day; and if you eat 2,500 calories a day, aim for 281 to 406 grams of carbs. Adults who drop their intake to 1,200 calories a day for weight loss need about 50% of their calories from carbs, or 150 grams per day. Carbohydrates are either sugars, starches, or fibers, and their purpose is to provide the body with energy. Low-carb diets help reduce your appetite, consume fewer calories, and burn fat easier. Choose healthy starches like sweet potatoes, and healthy grains like rice, quinoa, or couscous. Your body can burn through fat quicker if it is properly hydrated. Try carrying a water bottle with you throughout the day, and refill it at water fountains as you finish. When you work out, be sure to drink extra water, both before and after you work out. Foods with preservatives and added sugars do nothing for your body but provide empty calories and spikes in blood sugar. Make healthy decisions to eliminate these food groups from your diet and avoid unhealthy foods. Foods to avoid include soda, candy, baked goods, ice cream, prepared meals, snack foods, chips, buttery popcorn, processed meats like salami, and soy sauce. Sugar and carbohydrates often get stored as fat around your belly and thighs. Cutting back on these foods will slim you down!
Summary: Eat 5-9 servings of fruits and vegetables each day. Eat 0.8 grams of protein per 1kg (2.2lb) of body weight protein daily. Aim to get 45-65% of your calories from carbohydrates per day. Drink at least 8-10 cups (2 L) of water a day to boost weight loss. Avoid fast food, sugar, and salt.

Problem: Article: Put a charismatic face on the revolution. Revolutions can take off when there is a charismatic face of the revolution to rally the masses. This can be someone already known or just a person who is particularly eloquent or who has standing on the issue. You need someone or something to represent your rebellion like a symbol. For example: Katniss is the Mockingjay. The leader can be the person with the original idea, or just a person who is courageous enough to take the heat. Choose a spokesperson who is articulate and good on camera. Build rapport with TV and newspaper reporters to get your message out. There are some who advocate making all decisions by group and staying anonymous with no clear leadership, so leaders can't be targeted or jailed by the opposition. Remember, though, that having a charismatic leader can be another strategy, and if that leader is targeted and jailed it can, in some circumstances, rally the masses to the cause (as in the case of Martin Luther King Jr.) You need the people who will organize and lead the movement. These people must be committed and willing to work in the trenches and to devote their hearts and time to the cause. Motivate people to join because they believe in the cause. Give presentations at coffee houses or music stores or other places where you think receptive audiences congregate. The organizational team will require people with different skills and techniques. They will know how to interact with the media and how to get the masses to turn out for a protest. The average people might relate more to people like them than a charismatic leader. If they see other people they know or relate to joining in, they will feel more comfortable doing so themselves. You can not create a revolution with a single person. You need to remember the ground game. Creating a revolution is a painstaking process that requires grassroots organization. Build support and consensus: Nothing is going to happen if the only rebels are you and your buddies.This is an important step and the setup for either a successful revolution or a small civilian rebellion flop. Seek supporters for your change. You will need people both inside and outside the institution or societal structure in question to have a better chance at achieving change. Don't succumb to the temptation of competition. Identify these people, and then seek their support. Pick people who are influencers and can themselves reach more people. Pick a mixture of people with different strengths. Build alliances, and link with other partners and people who are already working on the same cause or one related to it. To create change, you will need at least 15% of the population to create a shift. Bring new people on board your team. Don't only turn to the people you know. Find people whose skills are needed.Try to reach out to groups that are already organized and have membership lists and ground operations (unions are an example). It's easier to start a revolution if its causes are supported by intellectuals. This can mean professors, researchers, authors, artists, speakers, and opinion writers. Intellectuals can help build the rationale for the revolution by articulating compelling theory. They can provide facts that will build the case. Many revolutions ignite with a deeper seminal work, such as Martin Luther King Jr.'s letter to Birmingham. King wrote this letter while in jail in response to a public statement issued by eight white southern religious leaders. It became a central document of the civil rights movement that defused the opposition and rallied support. The intellectuals can also help create a coherent and clear vision that will excite the masses about what the future can hold. Intellectuals can articulate what the new world or system will look like. Polemics matters, but grounding the movement in science and data can be particularly effective. Consider the global warming debate and how important science is to environmental movements as they seek to make their case. Ground the movement's cause in scholarly research that is respected in its field, including from those who are not directly involved in the movement. It will be much harder for the opposition to refute the movement's arguments.
Summary:
Choose a leader and symbol. Recruit activists. Build partnerships with other people and groups. Recruit intellectuals. Turn to scientists.