Cardiovascular exercise, or "cardio," is any exercise that raises you heart-rate for an extended period of time. It can be running, swimming, biking, dancing, or playing pick-up soccer with some friends. Aim for 3-4 hours of cardio a week, at minimum, to start seeing your stomach flatten. Interval training is a workout that requires short bursts of vigorous activity followed by longer periods of low activity, like jogging around a track and sprinting every 4th lap. Researchers believe that interval training helps burn fat four times faster than exercising at the same intensity for longer times. Water is essential to build muscle, aid digestion, and fuel workouts. You should be drinking between 24 and 36 ounces of water every day. It may also have the benefit of helping lose weight by limiting over-eating. Fruits and vegetables, whole grains, and a little protein are all that a good diet requires. Try to eat smaller meals, eating more frequently if you need, as this keeps you from eating too many calories at once and feeling bloated. Substitute baked potatoes for a side salad. Eat yogurt and granola in the morning instead of eggs and cheese. Cut back on red meat and eat chicken or turkey instead. Plan small snacks like fruit and vegetables to keep from hungrily over-eating during a meal. Eat slowly -- it takes 20 minutes for you to feel "full," but if you eat quickly you'll continue eating food until this point. While they may taste good, donuts, cake, and soda will eliminate any gains you've made by working out and prolong your goal of great abs. Some foods to avoid include: Refined carbohydrates, such as white bread, pasta, and rice. Processed Sugars, found in sweetened juices, soda, and candy, are absorbed quickly into the bloodstream but brings your metabolism to a crawl. Saturated Fats, found in fried food, fatty red meat, and most fast-food. The formula for losing weight is easy-- you need to burn more calories than you eat. This is why exercise and limiting fatty foods is so important. Running two miles can eliminate 250 calories, but eating one slice of cake might add 350 more. There are 3,500 calories in a pound of fat, so you can use this number to plan your diet: eliminate 500 extra calories a day and you can lose a pound of fat a week. If you maintain similar diet each day, simply adding 30 minutes of daily exercise will burn away calories and flatten your stomach over time. Similarly, switching from a high-calorie breakfast like bacon and eggs to sometime like yogurt and granola will decrease you "net calorie" use significantly. Use a fitness tracker, like Nike Fit, Fitbit, or MapMyRun to monitor how many calories you burn when you exercise.
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One-sentence summary -- Do a cardiovascular workout 4-5 times a week. Drink plenty of water. Eat small, healthy meals. Avoid high-calorie, low nutrition foods like sweets and fats. Balance your exercise and diet to lose more calories than you eat.

Q: Being dehydrated during your period can contribute to bloating and other unpleasant PMS symptoms. Try to drink more water than usual during your period to combat these symptoms. Cut down on caffeine, alcohol, and sodium while on your period, as these things dehydrate the body. If you do consume these goods, make up for it by drinking even more water. Trying to fight that caffeine craving and staying away from soda and coffee? Turn to tea. Not only will it keep you going, but research says it's good for cramps, too. Tea is the next best thing to water. If you can't drink water, this should be your go-to. In addition to keeping you hydrated, drinking tea has also been linked to fighting cancer, heart disease, and diabetes; encouraging weight loss; lowering cholesterol; and bringing about mental alertness. Getting a lot of vitamin C can starve the uterus of progesterone, which in turn breaks down the uterine walls. All of these can lead to a more accelerated period, making it a thing of the past sooner. Here's a short list of foods that have ample quantities of vitamin C: Cantaloupe Citrus fruits and juices, such as orange and grapefruit Kiwi Mango Papaya Pineapple Strawberries, raspberries, blueberries, cranberries Watermelon Say goodbye to cramps and period problems through your diet. The following list is full of vitamins, minerals, omega-3s, and antioxidants that all can curb the pain and lessen your period: Dill Celery Sesame seeds Salmon Dark chocolate Parsley Hummus These foods are known to cause cramps and upset stomach, in addition to leading to stress and anxiety (at least in caffeine's case). To be on the safe side, just avoid them during your period. If you desperately need a pick-me-up, go for a bite of dark chocolate and glass of red wine. Dark chocolate has that sugar you're craving but is more natural; red wine has heart benefits and antioxidants that fight in your favor.
A: Drink plenty of water. Drink more tea. Get more vitamin C. Eat some period-fighting power foods. Avoid dairy, caffeine, sugar, alcohol, and red meat.

Article: Coping skills are ways that you can feel better or deal with a situation more effectively. Having more coping skills to reduce feeling overwhelmed or out of control is associated with a better outcome for individuals who have survived abusive situations. Coping skills can be fun and entertaining such as: listening to music, watching movies, and playing games or sports. Reduce the intensity of your emotions, discharge your feelings, divide them into manageable parts, or get outside support. Some specific coping skills for dealing with feelings include: writing them down, using art to express them, and exercising to release tension in the body. Pretend your abuser is sitting in a chair and say what you want to say. Yell, scream, curse -- let it all out. Write a letter of confrontation to your abuser. You do not need to send it but this may help you process and work through some of your feelings. Relaxation techniques have been linked to lowered stress levels. Progressive muscle relaxation is one technique where you progressively tense and relax different muscle groups throughout your body until you become relaxed. Start with tensing your toes for 5 seconds, then relax them for10- 30 seconds. Then move slowly up your body all the way to the top of you head (from toes, to feet, to legs, and so on). Deep breathing is another option where you simply breathe deeply through your nose, and breathe out through your mouth. Pay attention to your breathing and when you get distracted return to thinking only about your breathing. Some strategies that are unhelpful in the long-term include: blaming the self, minimizing the abuse (saying or thinking it was not that bad), denial, and rationalizing (thinking that the abuse was normal or okay). Focus on what you can control instead of what you cannot control. Focus on your own goals such as doing well in school or learning how to play a sport or instrument. Focus on your own hopes and dreams. Think about what you want to become and start getting information about it or working toward it.
Question: What is a summary of what this article is about?
Understand coping. Deal with your feelings. Use relaxation techniques, mindfulness, or meditation. Identify unhelpful coping strategies and limit them. Work on controlling other parts of your life.