Obseity is when an excess of fat has been or is being stored up in the body. It means that more food,
especially fatty and starchy or sugar took, than the body can take care of, burn up and get rid of, are eaten. If
more fat or starch or suagr is eaten than the body needs for immediate use for heat or energy production, it
is, after digestion, pushed away all over the body.
The harder one works, the more fuel and energy is used up. Athletes and those who have to do hard
physical labor, do not as a rule, accumulate fat. The wise person eats to live, instead of lives to eat. The wise
person who cannot exercise regularly and sufficiently, should voluntarily reduce the food eaten, both in
quantity and in kind.
The added burden of fat, even in cases of modern overweight, put the whole body under the strain of
over-work. The obese person is assured to favor diabetes, high blood pressure, cancer and heart problems.
The treatment of the overweight does not require the use of drugs, except in very exceptional cases.
Overweight persons can reduce effectively by the use of will power. No one can reduce who does not wish to
reduce and follow the rules of healthy eating.
Realize that the body strength and tissue repair must be kept up. Therefore, the rate of recduction should
be slow. Eat lean meats, chicken and fish, eggs and cheese. But don't eat all you want of any of these. Cut
down the amount, but not the variety you are used to.
Eat thin soups, broths but no thick soups made of or thickened with flour. Forgo white bread, eat whole
wheat or rye bread. The less you eat of this form of starch, the sooner you will lose weight. If you have
enough will power, give up butter.
Give up sugar, sweet sauces, preserves and canned fruit. You can drink black coffee, unsweetened tea,
skimmed milk, buttermilk, fresh fruit juices and sour wine, sparingly. Avoid cream, mayonnaise and oil
dressings.
Cut down on potatoes. Eat them only twice weekly. Instead, eat a small helping of brown rice or hominy,
twice weekly. Eat mostly vegetables which grow above the ground, spinach, turnips, cabbage, squash,
cauliflower, celery, corn (sparingly), tomatoes (sparingly), string beans and romaine which are largely
composed of cellulose or vegetable fiber which is not digestible.
Limit fat and oil. In following the above, hunger will be reduced along with full and energy intake so as to
force the body to withdraw and burn up the unwelcome fat. You will get used to moderate eating. You may
miss candy and sweets, but you will get used to going without them.
No sodas, sundaes, ice cream, beer or sweet wines are to be consumed. Eat fresh fruit, apples, pears,
oranges, grapefruit and lemon juice.
Exercise regularly, bathe regularly and drink plenty of water. Encourage regular bowel movements. Such a
method of weight reduction is safe and should be easy to maintain weight.
The weight of an adult usually remains fairly constant. There are daily fluctuations of a few pounds which
are mainly due to the water content of the body. Drinking a quart of water increases the weight by 2 pounds,
while an equal decrease follows urination. The loss of perspiration may amount to 4 or more pounds. Weight
may also fall during illness, change of environment or occupation.
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