INPUT ARTICLE: Article: Submerge the gourds in buckets of water. Allow the skins to soak. If you do not have buckets, other options include covering them with wet towels or letting them sit out under a sprinkler. Allow them to sit for 30 minutes and the hard gourd skin will soften. Avoid using hot water, as this can cause the gourd to crack. Before cleaning the gourd, take safety precautions. Work in a well-ventilated area. Put on rubber kitchen gloves and a dust mask to protect against the mold that grows on the outside of gourds. Use a copper dish scrubber, a non-scratch scouring pad, or other similar cleaning utensil. Press hard while scrubbing to remove the skin, but try to hold back a little to avoid scratching the gourd itself. This can be done while the gourd is wet or in water. Water exposure makes the skin come off easier and, as long as the gourd doesn't have holes in it, won't damage the gourd. Avoid using steel wool. It tends to leave metal particles on the gourd. When the mold forms a white film that's tough to get out, try squirting liquid dish soap over it. The gourd is tough, so any regular dish soap you use will work. Scrub the gourd again. When the mold still won't go away, try dipping the gourd in a 10% solution of bleach (ten parts water to one part bleach) or about two cups (473 mL) of chlorine bleach to five gallons (18.9 L) water and scrubbing the gourd. When washing and scrubbing doesn't seem to work, a sharp knife or sander may work. Carefully place these objects against the skin of the gourd. Scrape off the mold, taking care not to cut into the gourd. You can rinse the gourd again to make sure all the skin is gone. Once this is done, leave the gourd in a shady, ventilated area. It should dry quickly. This is not required, but can be done to ensure the gourd is skinless or even extra smooth. Use a sanding block, sandpaper, or a sander. Start with 80 grit paper and switch to a higher grade of sandpaper for a smoother gourd.

SUMMARY: Soak the gourd in water for 30 minutes. Put on gloves and a face mask. Scrub the gourds to remove the skin. Use detergent or bleach to remove mold. Scrape off stubborn mold. Dry the gourd. Sand off any leftover skin.

INPUT ARTICLE: Article: This might seem like a strange suggestion, but swallowed air is one of the biggest causes of bloating, which contributes to a rounder midsection. Simply reducing the amount of air you swallow throughout the day can trim down your tummy measurements. Avoid carbonated beverages, even those with zero calories like carbonated water. Beverages with air in them fill your abdomen with air, which causes a bloated appearance. Avoid smoking. Smokers who inhale smoke also tend to swallow it, which bloats their stomachs. Avoid chewing gum and talking while eating. Both of these habits lead to swallowed air. Changing the way you carry yourself and sit won't make stomach fat disappear, but it will make you look slimmer by helping your body fat distribute properly across the torso rather than gathering at the midsection. Try to keep your upper body straight, your shoulders pulled back, and your head high. When you sit, your buttocks should touch the back of your chair, and all three normal back curves should be present in your back (meaning a small towel or washcloth rolled up should fit above your buttocks). When you stand, keep your shoulders back, pull in your stomach, and keep your feet about a hip-width apart. If you're willing to do a little exercise, movements that strengthen your core and back can make it easier to maintain your posture while tightening up the muscles around your midsection. Try adding a few light crunches and easy back exercises to your schedule as you improve your posture. Sleeping doesn't burn fat on its own, but it is a crucial part of weight loss efforts. This is mainly because sleep deprivation (not getting enough sleep) makes most aspects of weight loss more difficult. When you aren't well-rested, it's hard to motivate yourself to get up and move. It's also hard to control cravings: you're more likely to act on impulses to eat junk food when you're already drained of energy. While everyone's sleep needs are different, the majority of adults need about seven to nine hours per night. Children and elderly people tend to need more. Surrounding yourself with people who are committed to healthy living can help you live healthier. Hanging out with health-conscious people gives you more opportunities to participate in activities that lead to weight loss. Make an effort to spend time with people who enjoy hobbies that promote healthy living, like walking, sports, cycling, nutritious home cooking, and so on. Limit your time with people who have unhealthy hobbies like eating junk food, binge-drinking, and watching hour after hour of television. If you don't have anyone in your family or circle of friends who is interested in health-conscious activities, don't be afraid to make new contacts. Join an intramural sports team or start participating in pickup games at your local park. Take a healthy cooking course or join a spin class at your local community center. There are many healthy ways to meet people it's up to you! Some nutrition experts suggest that having an accurate idea of your own weight can promote healthy living. Keeping track of your weight forces you to think healthy if the numbers on the scale start to go up, you'll know that it's time to reconsider your habits. A person's weight can fluctuate by as much as 10 pounds from day to day. To get an accurate average, measure yourself at the same time every day (like right after you get up). At the end of the week, add up your measurements and divide by seven. The number you get will be close to your "true" average weight.

SUMMARY:
Avoid swallowing air. Practice good posture. Get enough sleep. Find a fitness-positive support network. Start tracking your weight.