Part 1

LITTLE BLUE BOOK NO. 1479 Edited by E. Haldeman-Julius

Correction of Underweight and Overweight by Exercise

C. O. Benson

HALDEMAN-JULIUS PUBLICATIONS GIRARD, KANSAS

Copyright, 1929, Haldeman-Julius Company.

PRINTED IN THE UNITED STATES OF AMERICA

CONTENTS

Page

Reducing Drugs 9

How to Reduce Sanely 9

Exercises 12

The Correction of Underweight or Malnutrition 27

Causes of Underweight 28

Special Exercises for the Correction of Underweight 31

CORRECTION OF UNDERWEIGHT AND OVERWEIGHT BY EXERCISE

About one-fifth of the American people are burdened with overweight. This is a tragedy, for excessive weight is an impediment to an active, vigorous, and normal life. It is not only a threat to health, but it also decreases the chance for longevity. While this portion of the book is prepared for those who are overweight and wish to reduce, it must be said that prevention of overweight is much better than a cure. Young adults who recognize the first warning of overweight should at once revise their manner of living as regards diet and exercise, so as to keep the body within normal limits.

The first step in production of overweight is the lessening of activity and exercise. With this comes the deposition of fats around and in the vital organs of the body which may cause interference with the action of the heart, kidneys and blood vessels. This added fat lays a mechanical stress and strain on all the organs, not to mention the deadly strain on the eliminating organs. Disease of these organs is a common accompaniment of overweight.

Generally when men break down we ascribe it to over-work. It is over-work, but not over-work of the brain and nerves, but rather over-work of the stomach, liver and kidneys. Very few physically healthy men and women are in such danger of ever breaking down from over-work even though they labor most strenuously and ceaselessly.

Most cases of overweight are first noticed about the twenty-fifth year. Chief among the causative factors is the leading of a sedentary, inactive life in which over-eating and under-exercising play an important part. With this comes an accumulation of fat which tends to become a permanent fixture unless the style of living is immediately changed. Thus, the body accommodates itself to this added weight burden which curtails activity and makes further increases in weight easy. In some persons, however, disease of the glands of internal secretion causes overweight.

Overweight means too much food or too little exercise, or both. As people grow older they cut down their activity and exercise but at the same time their appetite for food continues or even increases. Thus, less and less of the food they take in the body is burned up in work, and more and more is stored in the form of fat. There is a strain upon the heart for every pound the person puts on above the normal weight. Such overweight is about equally prevalent among women and men.

It is very fortunate indeed that overweight in almost every case can be controlled. Even the hereditary tendency to overweight which sometimes makes the struggle seem hopeless can be overcome in most cases.

Since overweight is brought on chiefly by over-eating and under-exercising, we can reverse this process to the limits of safety which vary with the individual and have its correction.

Reduced eating does not mean starvation, but merely means control of the appetite and the avoidance of the concentrated portion of the diet.

In regard to the diet, it would be advisable to consult a physician, but it is also advisable to go lightly on sugar, butter, cream, fats, pastry, sweets, olive oil, etc. Meals should be light and frequent rather than hearty and infrequent. A light breakfast is advisable. One or two poached eggs, weak tea or coffee, hardly any sugar, with a very small quantity of bread and butter. For luncheon and dinner meat should be eaten in moderate portions, and celery, spinach, lettuce, string beans, turnips, and other bulky vegetables of low food value may be taken if desired.

It must be said at this point that increased mental work does not mean increased diet, but increased physical work means increased diet.

The plan of dieting and weight reduction is to eliminate the concentrated, starchy and fatty foods and substitute bulky foods which contain less fat producing qualities, but which give adequate nourishment and satisfy the appetite.

Concentrated foods which are fat forming are grouped into three classes: First, oils, such as vegetable oil, nuts, cream, butter, etc. Second, sweets and sugars. Third, starchy foods as pastry, bread, etc. A highly concentrated food is a piece of bread and butter.

Eating between meals is very largely responsible for many cases of overweight, and this is especially true of those who cook the food in the home. However, of all the foods taken between meals, candy is the worse. A few harmless pieces of candy may contain more calories than a large meal. The habit of eating only three meals a day should be the first step in one’s reduction scheme. Candy should be eaten as a dessert.