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Weight loss Guide
This comprehensive guide consists of causes of weight gain, basic medical tests, best weight loss tips, meal guide, workout plan at home and gym, and bath for weight loss.
Main Causes of Weight gain.
There are about a dozen separate and distinct causes of obesity; and in order to get at the direct factors of your obesity, study the next few pages and discover the cause or causes which directly and indirectly contribute to your overweight.
1. Sedentary Living.
The people who "sit" a great deal, such as semi-idle housewives, lawyers, doctors, ministers, businessmen and women, office assistants, and teachers, if they are free from worry and "nerves" and enjoy good general health, are inclined to put on flesh —especially as they grow older.
The sedentary life with its tendency to overeat and underwork (physically) lies at the very bottom of much obesity. If the appetite is good, the starches, sugars, and fats are eaten in excess and paused in the process of complete combustion to store themselves away in the abdomen and about the hips and other parts of the body as so much excess fat.
2. DEFICIENT EXERCISE
It is unmistakably true that the majority of individuals approaching thirty-five and forty — the "getting-fat" age —do not do enough physical work each day to be worthy of the name "exercise."
It is not necessary to be a college athlete in order to enjoy good health and keep one's flesh down; but there is a daily minimum of exercise which is necessary to good health and which also helps to curb the tendency to obesity, which is present in so many " hearty eaters."
Did you know that in order to keep the body strong and healthy, the required amount of daily physical exercise is equivalent to a six-mile walk?
Of course, this takes into cognizance the household duties, walks to and from the office, stair-climbing, etc. These activities all form a part of the six-mile walk. Many persons approaching forty do not walk two miles a day —much less six miles. You seldom see a day laborer who is fat. (Let us also whisper in your ear that comparatively few of these day laborers suffer from the numerous other physical troubles sedentary people are bothered with, either.)
The average day laborer does an amount of work equivalent to lifting nine hundred tons one foot high each day; expressed differently, he walks thirty-eight miles each day or climbs nineteen miles up the side of a mountain five thousand feet high.
And so we find that our obese friends around forty and fifty not only habitually overeat, but they do not exercise enough to burn up the normal food supply of the average individual, and so they gradually put on flesh and grow fat as a result of this lack of exercise. The whole question of exercise is closely related to the food supply. The more you eat, the more you must work to keep the weight down.
3. OVEREATING
Very few people will admit that they habitually overeat, and many times it is never discovered until an excess of the flesh is put on or until the individual is regarded as too great a risk for life insurance; for it is a well-known fact that persons whose abdomen measures more than the chest are regarded as poor risks by the insurance companies.
The body —the house in which you actually live — is literally stored from cellar to garret with food that you fail to burn up. The lungs, the heart, the kidneys, and the intestines are enveloped in an overcoat of fat.
When this padding of fat becomes excessive, the body is handicapped in its every function and action — even the mind becomes sympathetically sluggish.
An attempt to read, sit, or even converse is often accompanied by drowsiness and heaviness and a desire to go to sleep. If there is one article of common food more than another that is directly the cause of obesity, it is the overeating of white bread.
Who has not seen one person (at a single meal) devour from four to six slices of bread —many times covered over with butter and coated with jam? Bread is eaten with the soup, the entree, the vegetables, and the salad, and it is eaten between courses as well.
The American people are great bread eaters —they eat too much bread. It was discovered in one family, whose children were excessively fat, that each child was eating from twelve to eighteen slices of bread and butter with honey, jelly, or jam, daily.
This bread alone, to say nothing of the vegetables, meats, salads, desserts, milk, etc., was almost sufficient to cause the gain in weight.
Overeaters usually do not accept that they eat so much or they have no idea how much they eat as normal people. Overeating leads people willingly or unwillingly toward obesity.
4. EATING BETWEEN MEALS.
A patient recently complained of almost a complete loss of appetite. The food at the table was only daintily nibbled at and in great anxiety, the husband, brother, and growing son appealed to us for medical aid. She was in a fair amount of flesh, and so we quizzed her closely regarding the employment of her time during the day.
She prepared all the meals herself and enjoyed the work very much —being particularly interested in the preparation of "new dishes." We suggested that for every morsel or drink (except water) taken between the three regular meals, an equal portion is put in a two-quart glass jar and brought to the office.
She agreed honestly to carry out the plan. The following day the two-quart glass jar was two-thirds full of " tastes," "bits," and "testing portions." At least one good big meal was contained in the jar.
Little children are allowed to "piece" between meals, and true to habit, it is often continued throughout life. For one to refuse a social half-hour in the ice-cream parlor or to decline sandwiches, cake, and bonbons during the "round" of calls or at "pink teas" is almost unheard of — so universal is the habit of " between-meal " eating. And the pity of it all is that the food consumed on such occasions is usually exceedingly high in nourishing value and often quite entirely responsible for the gradual increase in weight.
5. THE SWEET TOOTH
Be it far from us to decry the moderate consumption of sugar; for on account of the ease and rapidity of its absorption, it is perhaps more truly adapted as a muscle food than any other single food substance.
Who has not read how the English gave sugar to their blooded horses in order to sustain them in the heavy trials to which they were subjected, or of how the explorers in the Arctic zones and the Swiss Alpine guides employ sugar or sweet chocolate to sustain them on their arduous expeditions?
It is common knowledge about how our own soldiers were sustained by sweet chocolate, when on forced marches during the recent World War.
By means of a specially devised machine, the ergograph. Mosso was able to demonstrate that sugar has a notable effect on lessening muscle fatigue. On long military marches, ten lumps of sugar are consumed daily to enable the marcher to suffer less from fatigue, hunger, or thirst than his fellows who have not been allowed it.
No end of illustrations might be cited regarding sugar as especially valuable food for those who desire to perform a special muscular task, or for those who are compelled to undergo exertion while in a state of more or less exhaustion.
It is the "between-meal" eating of concentrated sweets, such as the consumption of one-fourth to one pound of chocolates, bonbons, etc., that we deplore. Were sugar eaten in the dilution strength of our first food —mother's milk —were hard candies held in the mouth for slow dissolution after a meal or between the dinner courses —this consumption of sugar at 10 percent could not possibly harm any healthy person —unless it is those already inclined to excessive fat.
The young woman with a sweet tooth eats a half-pound of chocolates, just because she likes them, between meals, during the evening theater or concert, and this excessive consumption of concentrated sugar, in many individuals, fails to be completely burned up and is subtly stored up as fat deposits about the hips, the arms, chest, and waist.
6. TOO MANY MAIDS
While many households are giving up routine housekeeping and are moving into hotels or into apartments with "maid and janitor service," a multitude of others are still worrying their wits over maids, and the pity of it is that it is in many of these very households that it would mean physical health and spell mental freedom for certain members of the family if they had fewer maids or none at all; we repeat, it is in these very homes where the mother or daughter would benefit physically, psychologically, and, yes, even spiritually, if they had some regular daily duty to perform —that we find not only the cook, the laundress, the janitor, and the chauffeur, but the upstairs-maid, the nursemaid, and the parlor-maid as well.A certain man who has amassed a fortune in the last ten years was asked one day how it felt to be a millionaire. "I don't feel much different than I did when I was worth five hundred dollars, except that I miss my wife's cooking," was his reply.
Now unless that particular wife is substituting some wholesome social welfare effort, uplifting neighborhood work, church work, or club work —anything but bridge and whist gambling games, she had far better continue to superintend the cooking.
Mothers and girls, and boys, too, for that matter, are really deteriorating mentally and physically as well as getting fat for the want of real manual duties to perform. One mother's ideas of home duties were expressed at a fashionable gathering not long since.
She was referring to her two beautiful children, as she remarked: " Children are a task; there is the good morning kiss and the good-night kiss, and while it is a pleasant task, still it is a task."
Do you wonder that this lady of fashion, society, and ease was obese? Only the presence of some systemic disorder could prevent the accumulation of fat in the case of such physically indolent individuals.
7. REPEATED PREGNANCIES
One of the most frequent causes of the putting on of flesh in the case of women is child-bearing, particularly if the pregnancies follow each other too closely.
Overeating —eating for two —is an offense too often practiced during the expectant state. Physicians should carefully regulate the diet in order that first, the child does not become excessively large, and, second, that the mother does not add to her normal weight a superabundance of flesh; neither condition is necessary nor to be desired.
During lactation the overeating of starches, sugars, and fats, instead of producing more milk, usually causes the mother to become fatter.
Mothers should be properly supported with carefully fitted corsets which should be put on when the baby is about six weeks old, while during the previous weeks, a properly fitted abdominal binder should have been worn —one that not only would have supported the abdominal organs but would have controlled the " spreading of the tissues " as well. In this way, much help can be given to those young mothers who are inclined to " put on flesh."
Thousands of young women weighing one hundred and twenty pounds at the time of marriage, weigh one hundred and forty to one hundred and sixty pounds by the time baby is two or three months old. Much of this can be avoided if the diet is regulated and proper exercise has taken during the periods of expectancy and lactation.
8. INTERNAL SECRETIONS
The house we live in —the body —contains many important " internal glands; " i. e. the thyroid, located in the anterior neck region; the pituitary gland, a small, pea-shaped body at the base of the brain; and the adrenals, covering the tops of each kidney like a hood; and the sex glands.
Some of these so-called "internal glands" secrete important fluids so important that growth, metabolism, blood pressure, and many other vital bodily phenomena are wonderfully influenced by them; for instance, the cretin, or dwarf, comes into the world w r ith little or no thyroid-gland secretion, and under proper medical supervision with a daily dosage of sheep's thyroid, can be made to attain to about the full-sized growth of the average adult.
These internal secretions stimulate each other in an almost intelligent-like manner; take the thyroid, for example; it supplies a secretion to the blood which enables the latter, while circulating through the anterior pituitary body, so to excite it that a secretion is thrown out which, when carried to the adrenals, stimulates them to pour forth still another secretion, which immediately influences the general nutrition.
The rate and degree of the oxidation, or burning up, of food in the human body is directly regulated by the working of these so-called "internal secretions."
Now, if for any cause the functional activity of any of these important glands becomes inadequate or excessive, general metabolism is influenced accordingly; so that the delicate nervous balance which in perfection means the bloom of health, when it is out of balance and out of working harmony, spells deranged and impaired nutritional activities, ranging all the way from distressing nervous headaches and backaches, to leanness on the one hand and obesity on the other.
9. OLD AGE.
Both men and women tend to put on flesh as they grow old. This tendency is quite universal and is not only due to a slowing down of activities and lessened nervous expenditure, but also results from a lessened thyroid secretion and therefore a lessened rate of burning up foodstuffs in the body.
In those cases where the thyroid secretion keeps up and where the nervous activity is more or less maintained, we do not see this general tendency to take on flesh with advancing age.
The bodily changes wear and tear as well as cell metabolism are all slowed down with passing years; so less food is required to repair and renew the human machine, and less food is therefore needed to maintain the normal body weight.
Under these circumstances, if the food allowance of former years is regularly eaten, it is bound to result in an increase in weight, provided that the organism is healthy and the powers of digestion and assimilation are in nowise crippled.
10. HEREDITY
Obesity does run in families there is no doubt about that but while heredity contributes to its possibilities, nevertheless, environment, represented in this instance by what you eat and how you eat, is, after all, the determining factor.There are no hereditary laws arbitrarily determining that a man or woman shall weigh around two hundred, for instance, as long as that individual curtails the desire for fattening foods and controls the appetite while partaking of even those foods found within the scope of the "reducing regime."
So forget that there are fat folks to be found in your family tree for generations and generations; resolve that environment shall overbalance heredity and that temperance in what you eat and what you drink shall determine the vexed question of body weight in your generation.
The character you build in your life of temperance and self-denial will tower far above any physical pleasure or temporary satisfaction which is to be found in the gluttony so often seen at the banquet table.
Perhaps, one of the chief ways in which heredity indirectly plays its role in obesity is the transmission of a weak will one that cannot say " no " in the presence of good things to eat.
2. THE PRELIMINARY EXAMINATION FOR WEIGHT LOSS.
IT HAS long been our custom, before subjecting the average individual to the reducing regime, to give the patient careful medical examination research of sufficient thoroughness to acquaint us with the exact facts regarding the physical, nervous, and metabolic condition of our reducing candidate.
GENERAL PHYSICAL CONDITION
The patient is not only weighed and measured, but is given a careful physical examination including testing of the heart and lungs, together with a complete investigation of the nervous system, the muscular system, and the digestive and circulative machinery. The findings of a careful physical examination afford much to guide us in the planning of a suitable reducing program for each individual case.
This preliminary examination serves to show just about how fast it will be advisable to let the patient proceed in following out the course prescribed and also serves to indicate the special dangers existing if any do exist and what precautions should be taken to avoid trouble in carrying out all the many details of the reducing regime.
BLOOD TESTS
The patient's blood is examined from every angle. The hemoglobin (iron in the red cells) is measured and estimated in percentage normal being reckoned at 100special precautions must be taken when the hemoglobin is 80 or under.
The red and white cells are counted, and the different kinds of white cells are ascertained as indicating something of the patient's vital resistance ability to meet and overcome the accidental microbic infection, etc.
As a rule, we do not find much trouble with the blood in obese subjects, but sometimes more or less anemia is present, and it is important to possess reliable information regarding these important matters before undertaking a more or less strenuous reducing campaign.
URINE EXAMINATION
A complete chemical and microscopical examination of a twenty-four-hour specimen of the urine should be made in every case before starting out on the job of taking off the flesh.
This test should also include the special testing for "acidity" of a fresh, single specimen of the urine. When the "acidity" is high, say fifty degrees or above (the normal is about thirty degrees), it is often advisable to put the patient on a special " alkalinizing " diet for a few days before starting the reducing regime.
In cases of kidney trouble of any sort, it is highly undesirable for the patient to undertake the reducing regime without medical advice and supervision. The urine also sheds considerable light on bowel elimination when it shows the presence of " indican " a substance not found in normal urine.
The physical examination took together with the blood and urine findings constitute the foundation for the further study of the details of the patient's fitness to undergo the reducing ordeal — if it may be called such —in view of its utter lack of all suffering and hardship.
BLOOD-PRESSURE
The next step in looking over our prospective "reducer" is to study the blood-pressure. We find a great many sufferers from obesity also afflicted with more or less high blood pressure. As already noted, a reduction in weight is nearly always accompanied by a reduction of blood pressure
. It is sometimes necessary to take into account the matter of high blood pressure in the early days of a reducing regime and make special provisions for its proper treatment in connection with the regular reducing procedures.
OTHER SPECIAL TESTS
It is not possible to know too much about a person you are going to "reduce/' Accordingly, we welcome the opportunity of giving the candidate as complete an examination as possible, and the items herewith mentioned merely represent a minimum of examination which is regarded as a prerequisite to starting treatment.
Among other special tests which it is advisable to make are the following: Carbonic Acid Test: This test is carried out by breathing into a rubber bag and testing this air to ascertain the amount of C02 gas present. This is a better test for "acidemia" than testing the urine for acidity.
Home Acidity Test
If patients desire to test their own urine for acidity with a view of its being an indicator of systemic acidity, they can do so by carrying out the following regime: Test the urine when passed with litmus paper —the normal urine being acid will turn the blue litmus paper red. Now take a rounding teaspoonful of ordinary baking soda dissolved in half a glass of water, and in exactly three hours test the urine again with the litmus paper.
If you are normal as regards your "acidity" —the urine will be alkaline three hours after taking the soda —and so will turn the red litmus paper blue. If it does not, take another teaspoonful of soda, and test again in three hours. Repeat this until you do get an alkaline test in the urine. In bad cases of "acidemia," it sometimes takes a dozen or more doses of soda to give the desired result.
Special Blood Tests
Special examinations of the blood are made to ascertain the amount of sugar present —also the quantity of nitrogen (protein) matter which is present in the blood. These and numerous other special investigations that are important in certain cases are not necessary for the vast majority of individuals.
Bismuth Meal
In all cases of chronic constipation in connection with obesity, we like to give the patient the so-called "Bismuth Meal" and thus place ourselves in a position to study, by means of the X-ray, the whole digestive tract —from one end to the other.
This sort of investigation puts us in the way of being able intelligently to prescribe for constipation as well as obesity, and sometimes it is just as desirable to cure the one as the other. The X-ray has revolutionized our knowledge of, and treatment for, chronic constipation —but more about this in a later chapter.
Vasomotor Tone
As a preliminary to the hydrotherapy of the reducing regime —the baths, etc. — the patient's blood pressure in the standing, sitting, and lying positions is taken —after moderate exercise also —and these findings, together with the results of the "ice-water test" on the skin, furnish the data for computing the percentage of the " Vasomotor Tone," and when this is below 75 percent —special precautions must be taken when it comes to the administration of cold baths and other sudden shocks to the circulation.
Strength Test
This consists of measuring the strength of each group of muscles by means of the Universal Dynamometer. This will show in a most striking manner the gains from time to time, if repeated, in muscular strength, which appears hand in hand with the progress of the flesh-reducing regime. We know now that our candidate is in a fit condition to begin reducing —our examinations are supposed to have shown him or her to be in a fairly normal condition —and so, in the next chapter, we will start right out on the first step of this delightful path which so certainly and pleasantly leads to " getting thin."
3. BEST TIPS FOR WEIGHT LOSS.
FAT in the body represents inert material stored up mainly for nutritive purposes; hence, in hunger, it is used up largely and serves to protect more important issues.
Thus, experiments have shown that in long periods of fasting, adipose tissue may be consumed to the extent of 97 percent of the total amount present, while the heart and nervous tissue will not lose over 3 percent of their tissue substance.
During this period of flesh reduction, we advise that the habits of life be regulated in accordance with the following general rules —the details being prescribed according to the needs of the individual.
1. Play the Game:
Be sure that you understand just what your doctor wants you to do, or just what you aim to accomplish. Weigh yourself not less than once a week on the same scale. Play the game and live up to the rules.
2. Mastication:
Thorough mastication of your food is essential to good digestion, but we are not at all desirous that fat folks should become interested in " Fletcherizing " their food. The more you chew your food, the more of it will be digested. We advise that you simply give the food good, everyday mastication.
3. Undereating:
The fundamental underlying principle of reducing is all expressed in the one word — underfeeding. Carry out your diet regime faithfully and conscientiously.
4. Your Dietary: Remember —you will be told that certain foods are non-fat producers —that you may eat quite freely of them; stick to this diet and leave entirely alone those fattening foods which you find on the forbidden list.
5. Number of Meals:
There is a great difference of opinion regarding the number of meals per day to be eaten during a reducing campaign. We think a great deal depends on the personal habits and inclinations of the patient.
Many do well on three, four, or even five small meals; others do best on practically one meal a day. The latter method has the advantage of enabling you to "fill up" in the old-fashioned form at least once a day.
The calories for the day are prescribed —and it makes little difference whether this given amount of food is eaten at one sitting or five — let the patient's personal preference decide this question. The majority do best on two meals a day.
6. Your Appetite:
If you have a normal appetite, you will not suffer much hunger while reducing; if you have an abnormal appetite —resolve to curb and control it. It is not necessary to eat until one is dis- GENERAL REDUCING RULES yy tressed in order to appease natural and normal hunger.
7. Too Much Sleep:
Don't sleep too much while reducing. Take six or seven hours of rest no more. Keep bright and active, and spend little time in bed — unless advised to do so by the doctor because of organic disorders which may complicate your reducing program.
8. Exercise:
Take exercise regularly. Walking is possible for everyone, and it is one of the best exercises in the world; after that, swimming; both of these exercises bring every muscle in the body into play and make and keep your figure slender. Horse-back riding, rowing, and golf are also good forms of physical exertion for "reducers."
9. Clothing:
Clothe yourself comfortably and sensibly. Do not wear tight shoes nor tight corsets, nor tight clothes of any kind. Especially do not tighten the neck in any way; it impedes circulation. Wear common-sense and seasonable clothing.
10. Home Treatment:
Carry out your home instructions to the letter —don't neglect an item without having a good reason for so doing —and even then, report the fact to your doctor. Take your baths or other home treatment just as instructed.
11. Blood-Pressure:
As already has been suggested —no person with high blood pressure (and, for that matter, very low blood pressure would be almost as serious a condition to trifle with) should undertake a reducing regime except when under close medical supervision. Such cases require the simultaneous treatment of obesity and high blood pressure.
These cases can be reduced without danger, and the blood-pressure is nearly always favorably affected by a scientific and gradual reduction in weight. Don't be afraid to reduce because your blood pressure is high; only see that you are incompetent hands while the procedure is being carried out.
12. Reducing Treatments:
If you are following out the Institutional regime and under a physician's supervision, remember that there is a definite reason or purpose for each procedure ordered in your case, and so, whether it is the Bergonie chair, the roller reducer, the sinusoidal exercise bath, the electric-light bath, or the Scotch shower and douche —take it regularly and faithfully. Success comes quickly to those who diligently and intelligently carry out every detail of their individual regime.
I3. The First Week's Loss:
An extremely large majority of patients take up this treatment after a period of excess nutriment. On the previous days and also on the day of the beginning of the treatment, they have consumed much greater quantities of solid and liquid food than they will on the days of the treatment.
The contents of the stomach and intestine are therefore much more abundant and heavy at the first weighing than after the expiration of the first days of treatment, during which the excess liquid and the food residues from the " pre-treatment " period have been expelled. The decrease in weight in the first week of treatment consists of two factors: the loss of fatty tissue, and the difference in the weight of the stomach and intestinal contents —and these latter items may amount to several pounds.
The second week's recorded weight gives us the first information about the real effect of the treatment. The attention of the patient, who is delighted by the great success of the first week of treatment, must be called to the fact that the good work cannot continue at the same rate.
They must also avoid the deduction that, because the first week has proved a great success, they are entitled to increase the diet. The patient reflects about his case, and contrary to the doctor's prediction as to the slight gain for the next week, arrives at the conclusion that one need by no means be so particular about following the diet prescription since the first week brought such a very large loss of weight. The patient thinks that a decrease of three or four pounds will probably take place even with a somewhat more abundant diet.
Result: at best, a standstill in the weight; generally a slight increase. Many patients attempt, earlier or later, to determine whether the continual decrease in weight is not an accidental coincidence with carrying out the regime and whether it is really necessary to stick absolutely to the diet directions.
They commit transgressions that they consider harmless. The next weighing teaches them better. Scientific principles govern the whole reducing program and increasing success comes only to those who are reasonably faithful and intelligent in carrying out the instructions provided.
4. MEAL GUIDE FOR WEIGHT LOSS.
IF YOU have an individual prescription for your diet- follow it. If you are looking for "reducing menus" you will find them in this chapter. This chapter is devoted to a general list of foods that are low in fats and carbohydrates and which are, therefore, the ideal diet of the reducing regime.
1. Your Daily Ration:
Obese people should eat just about one-half of the quantity of food they have been in the habit of consuming. They should cut their daily ration down at least 50 percent. It matters little what you eat if you consult the food tables and limit yourself to the number of calories allowed you. x\verage obese persons should limit their daily ration to about 1,000 calories.
Calories are the important thing. It matters not what you eat if you do not eat more than 1,000 calories —or the number ordered for you. Neither does it matter whether you eat one meal a day or four —or two or three meals.
2. The Monotonous Diet:
If you find any trouble in satisfying your hunger on the food allowance designated, you can help considerably by going on a monotonous diet —that is, eating only two or three things.Take all of your calories from one or two articles on the following General Monotonous Diet List :
Buttermilk, gluten bread, eggs, lean meat, vegetable broths, gluten mush, sour apples, oranges, celery, tomatoes, and greens.
3. Water Drinking:
Drink all the water you want —at least within reason —or up to five or six glasses a day. We do not look with favor upon any reducing plan which undertakes to take off flesh by limiting the water intake much below the average daily requirement. Flesh lost at the cost of water starvation is at too great and dangerous a price. Liquid foods may be restricted to advantage, but not water drinking.
4. Foods Permitted:
The following foods are permitted. You can eat about all you wish of these articles of the diet without exceeding your calorie allowance. These foods are low in caloric value (most of them) and as long as you stick to the list, you can eat to your full satisfaction.
A. Fruits:
All fresh, stewed, and canned fruits except bananas, figs, dates, olives, and raisins. Cooked fruits should be prepared with little or no sugar. (Saccharin may be used.)
Eat apples (preferably sour), blackberries, blueberries, cherries (preferably sour), cranberries, currants, cantaloupes, gooseberries, grapefruit, grapes (sour), lemons, nectarines, oranges, peaches, pears (preferably the non-sweet ones), pineapples, plums, prunes (unsweetened), raspberries, strawberries (unsweetened), tomatoes, watermelons, and whortleberries.
B. Vegetables:
The majority of the vegetables are permitted either raw, cooked, or canned —except potatoes (Irish and sweet), beets, green peas, green corn, green Lima beans, carrots, squash, and fried eggplant. Vegetables should not be eaten fried or with cream sauce.
The following vegetables are permitted: Artichoke, asparagus, string beans, cabbage, Brussels sprouts, sauerkraut, cauliflower, celery, cucumbers, greens, lettuce, mushrooms, onions, parsnips, pumpkin, rhubarb, radishes, spinach, turnips, eggplant, oyster plant, and salads of permitted vegetables —no mayonnaise dressing.
C. Cereals : As a class, the cereals are forbidden fruit —they should all be avoided, except, perhaps, a small quantity of the following now and then: Hard bread or graham bread —small quantity, gluten mush and gluten bread, a small portion of hominy. Avoid all the rest of the cereals, breakfast foods, bread, and pastries.
All nuts, except pecans, pine nuts, and Brazil nuts may be eaten; while the dried legumes —such as beans, peas, and lentils —form the foundation for excellent meat substitutes, and may be eaten in moderation.
D. Dairy Products:
Eggs —poached or boiled —are permitted occasionally. Buttermilk, skim milk, cottage cheese, and skim-milk cheese are also permitted. Avoid butter as you would sugar.
E. Flesh Foods:
Most of the meats —except the fat meats —can be taken in moderation and within the daily calorie allowance, such as Fish (boiled or broiled), lean beef, broiled steak, chicken and other fowl (except goose), lean mutton, ham, most wild game, oysters, and lean bacon if excess fat is broiled off. Do not eat fried meats. Avoid veal and pork. The fatty fishes —such as mackerel, eel, and salmon, should be used sparingly.
F. Liquid and Miscellaneous Foods:
All thin vegetable soups are permitted —such as bouillon. Tea and coffee —without sugar and cream* mineral waters, fruit ices, and slightly sweetened lemonade are also allowed. Chocolate and cocoa are to be avoided. ( Saccharin —in moderate amounts —may be employed to sweeten foods in place of sugar.) Von Noorden concludes that restriction of fluids should only be insisted upon when the following indications are present:
1. The weakness of circulation. A dry diet is advisable here for the sake of the heart, apart altogether from the obesity.
2. At the commencement of my "cures." Here the initial loss of weight which the restriction of fluids brings about is calculated to make a great mental impression on the patient.
3. In cases where the restriction results in a diminished appetite for fat-forming foods.
4. Where sweat secretion is excessive. He considers that the total amount of fluid allowed should not be reduced below 2 and a half pints per day.
This, then, is the story of the foods which are poor fat producers —foods which enable the fat person to eat the most and at the same time reduce the most. It is a fact that such a diet will enable the average person fully to satisfy the appetite, while at the same time the reducing proceeds at a slow but unerring pace.
This list has been constructed with a view to showing the reader what to eat —only casual mention being, made of those special articles of diet —the most important —which are to be avoided. In order to make this matter doubly clear, we next present a list of the additional fattening foods which —as a class —must be discarded by all who would woo and win the sylphlike form.
FORBIDDEN FOODS
The reader should bear in mind that these foods are placed on the " forbidden list," because they are so rich in calories —especially so in comparison to bulk —-so that one can eat a thousand or so calories without in any way satisfying the appetite. Foods on this list may be eaten if the caloric allowance is not exceeded. In fact, in the menus which follow — for sake of variety —now and then a limited portion of some food on the general forbidden list will be found.
1. Fruits: Bananas, figs, dates, raisins, ripe and green olives, the over-sweet fruits, such as sweet pears, persimmons, pawpaws, and sweetened stewed fruits — except for the smallest amount of sugar or saccharin.
2. Vegetables: All fried vegetables or vegetables served with cream sauce or salads served with oil dressings; also sweet potatoes, Irish potatoes, beets, green peas, green corn, green Lima beans, green-shelled beans, carrots, squash, and fried eggplant.
3. Cereals: All foods rich in starch are prohibited, including all cereal foods, breakfast foods, macaroni, mushes, pieces of bread, crackers, biscuits, cakes, pies, and other pastries and puddings; arrowroot, sago, cornstarch preparations; together with the nuts and legumes —dried peas, beans, and lentils.
4. Dairy Products: Avoid butter (except a trifle for seasoning), lard, butterine, rich milk, cream, cream cheese and too* many eggs, milkshake, ice cream, and ice-cream soda.
5. Flesh Foods: The meats to be particularly avoided are: All fried fish, fowl, and other meats; avoid all veal, pork, fat bacon, goose; all fat beef and mutton; especially avoid mackerel, eel, and salmon.
6. Miscellaneous Foods: Avoid also: Tea and coffee which contain sugar and cream, sweet lemonade, thickened soups, cream sauces, mayonnaise dressings, spices and condiments, chocolate, cocoa, peanuts, Brazil nuts, pine nuts, pecans, olive oil, sugar, syrups, malt, honey, rich desserts, candy, ice-cream sodas and other sweetened soft drinks —not to mention wine, beer, ale, and all other alcoholic beverages.
5. WEIGHT LOSS WORKOUT PLAN.
EXERCISE in the open air and indoor gymnastics, together with the cold bath, tend to keep the body healthy and the mind in a happy mood — they also promote tissue-change. But their great significance largely lies in their general hygienic advantages, although they are of some value as reducing adjuncts.
THE MUSCLES AS REDUCERS
Muscles are not merely mechanical instruments of energy, they are also storehouses of power. A great deal of the heat by which the body is kept warm during cold weather originates in the muscles. This is the explanation of shivering and chattering of the teeth when one has been subjected to prolonged chilling.
Muscular exercise increases bodily heat; therefore when the body is chilled to the point of danger and its owner does not know enough to engage in physical exercise for the production of heat, Nature produces involuntary exercise in the form of shivering —which phenomenon might be regarded as a sort of lazy man's forced exercise.
The muscles contain a substance that scientists have named oxidase. It is a digestive ferment that has the power to oxidize; that is to burn up the sugar which Nature stores in the muscles for this purpose.
During contraction muscle tissues are actually destroyed. Too rapid destruction of muscle permits the accumulation of various acids and other poisons resulting from tissue waste, and this explains why one experiences so much muscle soreness after prolonged or intense physical exercise when unaccustomed to it; and also as to the general sensation of fatigue, which is due to the circulation of these acid muscle poisons in the blood. We have an ideal energy engine in the human body, embracing its bony skeleton, muscles, tendons, ligaments, etc.
The combined strength of all the groups of muscles in the average body is equal to lifting about six thousand pounds. One-half of this strength is in the legs, one-quarter in the arms, and one-quarter in the trunk. The human body is a great system of complex mechanical leverage, and at any and every point of inspection exhibits abundant evidence, that man was made to work.
REQUIRED DAILY EXERCISE
The amount of daily exercise required has been the subject of much discussion in scientific circles. It is impossible to offer definite rules.
Everything depends upon the individual, his strength, the condition of his muscles, etc. It is the author's opinion that for the average healthy man or woman, the daily amount of exercise which would keep the body strong and healthy is represented by a five- or six-mile walk in the open-air —arms swinging, chest well expanded, abdominal muscles rotund, the spinal curve well maintained — in fact, the whole body thoroughly energized.
It must be remembered that this represents the sum total of exercise for one day. Now, if one does housework, walks to and from the office, climbs stairs, or engages in any other line of work calling into use various muscles of the body —this work must be subtracted from the proposed six-mile walk. This walk is suggested as representing an agreeable form in which daily physical exercise may be profitably taken by ordinary individuals in good health.
6. BEST WORKOUT TIPS SAFE AND FOREVER.
Physical exercise should be systematic and symmetric —not spasmodic and excessive. The man should cultivate his mental and moral faculties, as well as develop his physical powers. All his time and energy should not be spent in oiling the machine —exercising the physical body.Regular, light, and, preferably, a useful exercise is much superior to irregular and excessive athletics. No doubt much physical good has come from our modern school athletics, yet every physician is compelled to recognize many undesirable results from excessive exercise and over physical training, chief of which is the so-called "athletic heart," which often appears several years after the discontinuance of extraordinary physical activity on the part of college athletes.
It is much better for the health to train and develop the heart and other muscles reasonably than to overtrain these organs when young and be compelled to discontinue these active exercises in middle life. There is great danger of fatty degeneration of the heart and other muscles.
EXERCISE AND THE HEART
Excessive, overviolent exercise may dilate the heart, and is always dangerous in weakened, aged, or obese individuals, or those with hard arteries and weak hearts. The time of special danger to the heart in the course of violent exercise is that point just before one gets what is commonly called his " second wind," a term signifying that the heart has become able to pump the blood through the lungs fast enough to accommodate the increased demands for oxygen on the part of the exercising muscles.
As a rule, sudden sprinting is dangerous on the part of men and women who are above thirty-five years of age. All forms of physical exercise which produce trunk bending, including walking, are invaluable in the prevention and cure of constipation. These forms of exercise promote regular, normal movements of the intestinal tract.
Constipation is becoming one of the curses of our present-day civilization, and it is due not only to superficial and wrong methods of breathing, resulting in abdominal congestion, with its consequent train of headache and depression but also to increasing physical inactivity, which comes to us as a legacy of modern inventive ingenuity.
EXERCISE DANGERS
We have emphasized the harm of overdoing physical exercise, calling attention to the danger of subsequent fatty degeneration in the heart and muscles. Dr. Winship was able to lift twenty-eight hundred pounds, but he died early in life. The dangers of heatstroke must be borne in mind while exercising during the heated term. Heatstroke is most likely to occur under the following conditions :
1. Alcohol
2. Fatigue
3. Close rooms
4. Clouded sky
5. Tight clothing
6. Humid atmosphere
7. Excessive meat diet and overeating
PSYCHOLOGY OF EXERCISE
There is no doubt that physical exercise is more beneficial when it is pleasant and enjoyable. This is true of all bodily exertion whether it be the play of the child or the work of the adult.
The more one puts his mind into his physical exercise —the more he himself enters into his bodily activity —the greater the beneficial results to both mind and body, and the less the unpleasant consequences of fatigue, weariness, and depression. It would, therefore, appear that the ideal exercise from the standpoint of health and utility would be useful work which is at the same time pleasant and agreeable.
It is, indeed, a blessed state for one to have reached the point where he or she can sincerely say, " I like my job." Systematic physical exercise aids in the destruction of many of the harmful poisons which are constantly developed within the body.
In this way, the mind is kept clearer and the soul happier —the mental and moral struggle of life is greatly lessened, for it is the accumulation or deficient destruction of many of these body-poisons which is responsible for so many of our morbid mental states, together with our unhappy and melancholic moods. Physical exercise, then, is an invaluable aid to the acquisition of a pleasant disposition and the full enjoyment of even one's religion.
INDOOR AND OUTDOOR EXERCISES
NEXT to the regulation of the diet, the question of physical exercise comes to be the most important part of any efficient program for successfully reducing the weight. Physical exercise for the purpose of taking off flesh may be classified as, first, indoor exercise; and, second, outdoor exercise.
In considering physical exercise, we will take up first those commonplace modes of bodily exertion which fall under the heading of " Indoor Exercise."
7. BEST AND SAFE HOME WORKOUT PLAN.
1. Housework.One of the most valuable forms of exercise for reducing the weight may be denominated " housework," with all of the various bendings, turning, twisting, and stooping movements which the body must execute as one goes about the common duties that are a part of the daily routine of domestic life. Sweeping, dusting, cooking, and even in the case of those who have servants, the active supervision of household work, with more or less participation in some of its activities, will be found to be of real value when it comes to reducing.
2. The Washtub.
Too bad indeed that our customs and standards are such that women of means and culture cannot turn themselves loose early Monday morning on a washtub full of dirty clothes, for "washing" would prove to be a great reducer —especially of those unsightly accumulations of abdominal fat —which are the bane of so many obese women. These same wealthy matrons will work like Trojans in a gymnasium, and put forth physical efforts in every way equal to those demanded by the washtub; but, of course, these bodily exertions are under the supervision of a physical director and are in accordance with a physician's orders; and that, of course, makes all the difference.
Nevertheless, we have seen some mighty good work done by well-to-do patients, who cast aside all false dignity and went in for every form of work, not excepting their household duties.
3. Stair Climbing.
Stair climbing is, except for the absence of the invigorating atmosphere, just as good a form of reducing exercise like mountain climbing. If the figure is kept erect, and the stairs are properly climbed, it represents an ideal form of indoor exercise, calculated greatly to aid in taking off the flesh. Of course, it goes without saying that our reducing candidate has been subjected to the proper preliminary medical examination and that there are no contraindications to this form of exercise.
In order to perform the exercise of lifting one hundred and fifty tons one foot high (the daily required exercise for the average healthy person —equivalent to walking six miles), it would be necessary to go up and down an ordinary flight of stairs one hundred and fifty times during the day.
4. Fencing.
Fencing is probably one of the very best forms of indoor exercise for reducing purposes. A few lessons will serve to teach you the movements, and you can practice these with die aid of an ordinary walking cane. The stretching, thrusting, and bending movements are all very serviceable for taking off the flesh.
5. Self-Resistive
Exercises. In fat-reducing it is the heavy movements that count. Various forms of apparatus and other gymnastic work are good, but the average individual will not take time to patronize a gymnasium regularly. However, such persons can profitably engage in the systematic exercise along the line of the various systems of so-called " self-resistive movements."
These systems of exercise are based upon the principle of exercising one group of muscles by means of resistance on the part of its opposing group; namely, to flex the arm slowly and energetically while at the same time causing the extensor group of muscles powerfully to resist the flexor group, and then to reverse the exercise —extend the arm while the flexors vigorously resist; all the while strongly imagining you are really lifting enormous weight.
This form of exercise is not only beneficial but economical, in that both groups of muscles are acting at the same time. The muscles are pulling against each other instead of pulling against dead weights. Exercise, to accomplish its purpose, must be carried on each day to the point of perspiration.
6. Setting-up Exercises.
The conventional " setting-up " exercises, such as practiced in gymnasia and by the army, are valuable reducers. They are valuable to women, as well as men, and are too well understood to need detailed description. In large plants where hundreds of young women are employed this form of exercise has proven a great health promoter. The roof or the street makes a good open-air gymnasium.
7. Running-in-Place.
A good form of indoor exercise is " running-in-place " —such as taught in gymnasiums. "Heel raising" is another good form of exercise. Rising on the toes (raising heel two inches each time) fifteen hundred times is equal to walking one mile, (or in case of a person weighing two hundred pounds) lifting twenty-five tons one foot high.
8. Gymnastic Exercises.
While we recognize the value, from the standpoint of light physical culture, of Delsarte and calisthenics (embracing Indian clubs, dumb-bells, wands, etc.), at the same time we are compelled to classify such exercise as belonging to that class of movements calculated to develop grace, harmony, and coordination, rather than belonging to exercises suitable for reducing bodily weight. We would not be understood as in any way decrying these calisthenic exercises.
They are all right in their place —certainly harmless at all times, and have some small exercise value; but they do not belong to the class of real flesh reducing and health-promoting activities such as walking, running, rowing, tennis, and the occupation exercise of housework. This calisthenics, however, is beautifully adapted to weak invalids and debilitated girls and are useful as beginning exercises for a large number of people whose bodies are weak from disease or disuse.
9. The Punching Bag.
This is a very interesting and useful form of exercise for reducing purposes but is not so valuable as those which give more general bodily exertion —more bending of the trunk. The punching bag is fascinating and enjoyable and is helpful, though it may not be of the greatest value among the indoor exercises.
10. Other Indoor Exercises.
The rowing machine and other special apparatus work will be treated in the next chapter on " Institutional Exercises." Wrestling and boxing are both serviceable in reducing, but are in general more adapted to men than women and are too well understood to require description here. Rolling on the floor is a popular method of reducing and is useful if the patient has a good heart and if not carried to extremes.
8. JOYFUL OUTDOOR WORKOUT.
Now we come to the description and discussion of the various outdoor exercises which are valued for reducing purposes, and it goes without saying that these include all the well-known forms of athletic exercises and games which need not be mentioned individually and all of which are of value in burning up superfluous flesh.
1. Walking.
Walking is the best all-around exercise adapted to all persons which can be recommended for reducing purposes. If your physical examination was satisfactory, the doctor supervising your reducing regime will no doubt order more or less walking — even frequent long walks, hikes, etc.
Of course, long walks in the open air sharpen the appetite, and the reducers must keep a sharp watch on themselves that they do not exceed their daily calorie allowance when it comes around to mealtime.
Walking on a level, at the rate of three miles an hour, represents an amount of physical work equal to lifting one-twentieth of the body weight through the distance walked; that is a man or woman weighing one hundred and fifty pounds, walking six miles, has done physical work equivalent to transporting seven and one-half pounds over the distance walked —six miles.
Walk as much as possible, and always walk briskly, but never overtire yourself. It is especially healthful to walk between breakfast and luncheon, swinging your arms in order to bring all the muscles into play. Then again take a good, brisk walk between luncheon and dinner.
2. Tennis.
Tennis is a valuable form of outdoor exercise for those persons who are not very fat, and who are not over thirty-five or possibly forty years of age. Tennis is not to be recommended as a reducing exercise for those above this age.
One of the great values to be attached to tennis is its social accompaniment, its utilization of the competitive game and spirit in addition to the rapid, strenuous, and continuous physical exertion.
5. Golf.
Golf is really a combination of outdoor walking and the golf stroke; plus the incentive and interest of trying to make a good score and the pleasant associations with fellow-players.
Golf is a form of exercise which is in every way safe for those who are forty years of age and above —beyond the tennis-playing age, and as an outdoor game or exercise can- not be too highly recommended for those who contemplate reducing; in fact, golf is a good way permanently to keep one's weight down.
4. Horse-Back Riding.
From the standpoint of the fat folks, it is a great misfortune that the automobile has come to be the almost universal form of outdoor recreation and open-air enjoyment. The automobile is a fat promoter. Horse-back riding is a fat reducer of considerable value, and for those who have the leisure and can afford it, and have the taste for such forms of exercise, it is of considerable value in the reducing regime.
5. Cycling.
The bicycle was a very good form of reducing exercise and performed a valuable service in that direction in the by-gone years when it was in vogue. Now it has probably more or less permanently passed into disuse, and as far as reducing flesh is concerned is largely an event of the stationary bicycle of the gymnasium.
6. Rowing.
Rowing is not only one of the pleasant and agreeable forms of outdoor diversion, but is a most valuable reducing exercise. There are few forms of outdoor exertion that can equal it, and probably none surpass it, as a quick reducer of flesh.
Of course, in the case of all these activities, more violent forms of physical exertion, we take it for granted that the patient has been examined by a competent physician; and that these forms of exercise have been recommended as suitable and appropriate, in view of all this information concerning the patient's heart and general physical condition.
7. Swimming.
For those who are physically fit and who enjoy aquatic sports, swimming may be regarded as representing the most valuable and efficient form of exercise for reducing flesh.
Not only is the exercise ideal with its bringing into play every group of muscles in the body; but what is of equal importance is the fact that these most valuable physical exertions are being made in water that is nearly always from twenty to thirty degrees in temperature below that of the body, and it is this cool water which calls for increased output of heat on the part of the body in an effort to maintain its uniform temperature and this increased heat loss means bodily fat burned up.
It is this fact, in connection with the physical exercise, that constitutes swimming the procedure par excellence in getting rid of superfluous fat.
9. GYM WORKOUT FOR WEIGHT LOSS.
HAVING discussed indoor and outdoor exercises, there remain two other special forms of physical exertion to be considered; namely, those exercises especially adapted to the home, and those bodily activities which may be grouped under the heading of "Institutional Exercises" —such exercises as require gymnasium apparatus and other special mechanical contrivances.
In this modern age of technology, many latest machines are invented that are used in gyms for weight loss.
The thing that is very important to understand that obese people need much care and qualified supervisor to do gym exercises and use the machines.
Baths for Weight loss.
WHILE a regulated dietary and daily physical exercise constitute the backbone of the reducing regime, the value of a scientific course of baths as an aid to reducing should not entirely be
overlooked.
Bathing for reducing purposes becomes still more efficacious when it is intelligently combined with appropriate exercises. A scientific combination of hot and cold baths, combined with suitable exercises, tells the whole story of the reducing program, aside from the regulation of the diet.
The general principle of Reducing Baths is: Increase the consumption of carbon by prolonged cold
baths and vigorous exercise while reducing the daily ration to the lowest point consistent with the maintenance of the patient's strength.
The treatment must never be conducted in such a way as to diminish muscular or nervous energy. If there is a complaint of feeling weak or debilitated, the vigor of the treatment must be diminished.
There should be a steady gain in muscular strength accompanying the loss of flesh. The patient's strength may be determined from time to time by the dynamometer so that his condition
maybe known exactly.
HOT REDUCING BATHS.
Sweating baths may be employed advantageously for the purpose of reducing the weight, or to remove serious deposits in the tissues, as in dropsy; and also as a hygienic or prophylactic measure for the purpose of atoning, to some degree, for the neglect of active muscular exercise.
The hot bath, because of its alterative or spoliative effect is most valuable as a
means of treatment in obesity. It must be remembered, however, that the sweating produced by heat
is by no means so effective in reducing flesh as that induced by exercise.
It is by a combination of the two means that the most pronounced effects may be obtained.
In the case of obesity, there is more or less danger of overheating the blood because of the obstacle to ready heat elimination presented by the thick layer of non conducting fat.
Therefore, hot applications for the reduction of flesh should never be too greatly pro-longed, and the bath should always be finished off by a vigorous cold application.
A short general cold bath of some sort, following an application of heat which has been given for the
purpose of producing perspiration to reduce weight in obesity has the effect, in addition to the tonic effect upon the general nervous system, of increasing circulation and promoting metabolism, thus enabling the patient to add to the spoliative effect of the hot bath, the still more positive effects similar to those of more or less prolonged muscular exercise.
THE COLD EXERCISE BATH.
Probably one of the most valuable forms of reducing bath ever devised, and one which the people have used very acceptably for more than a dozen years, is or less prolonged muscular exercise.
what we have denominated "the cold exercise bath."This bath may be taken by those who have a good heart and good kidneys, and who are organically sound, except for their obese condition, and the bath is taken as follows:
1. The patient exercises, according to directions, very vigorously, using self-resistive exercises, or any other form of physical exertion that may be best suited to the individual case. This exercise is
kept up until there is profuse perspiration, the skin thoroughly reddened; in fact, up to a point where
the feeling of cold water striking the skin would be welcome.
As this point is being reached the spray, shower and douche apparatus is made ready at a
the temperature of about 8o° F.
2. Without a moment's delay, the patient, who is profusely sweating from his or her own exercise, is
placed in the shower stall, and the water at 80 is turned on — the shower needle spray, with a percussion douche directed to the fat deposits about the
hips and abdomen.
The temperature is quickly lowered to 70, or even 6o°, the patients continuing this
part of the treatment until they are thoroughly cooled, not chilled, but thoroughly cooled off. It will require an average of about one minute to complete this cooling-off process, after which they are quickly and gently dried off.
The exercises just as already described are repeated, and another cooling-off procedure with the shower bath and douche apparatus follow.
We have had patients leisurely keep up this program for hours at a time. It is not uncommon to make a half-dozen changes of this sort of exercise and cold-bath procedure during a single treatment.
This "cold exercise bath," the reader will see, pre-
sents all of the advantages to be had from the oxidation of fat through the influence of cold water, and
it has the effect of lowering body temperature, which in turn, gives rise to increased heat production, and therefore increased burning up of fat; while at the same time the patient prepares himself for this ordeal by means of his own physical exertion.
This bath in the hands of the authors have proved to be the most valuable single form of bath procedure which can be used in bringing about a real reduction of weight.
Of course, the sweating baths apparently do yield a greater reduction in weight; but it should be borne in mind that the weight loss is more apparent than real. The results of excessive sweating baths represent rather a loss of water instead of a loss of fat.
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