Part 2

The non-fat forming foods are bulky vegetables, fruits, lean meat, fish and fowl without fat, etc.

REDUCING DRUGS

Reducing drugs as advertised make wildly extravagant claims--claims that are impossible of substantiation, for they nearly always promise to reduce without dieting or exercising. This cannot be done unless dangerous drugs are employed. All sorts of soap, powders, rollers, breads, are usually a scheme purely to make money. They are either useless, dangerous, or both.

HOW TO REDUCE SANELY

In order to reduce sanely, four things must be done.

First, a thorough physical examination by a competent physician which means do not try to reduce without consulting a physician or specialist. Second, a diet should be planned from time to time so as to give adequate reduction and provide satisfactory nourishment. Third, determination of the time one will take in eliminating overweight. It must be remembered that determination and persistence are the very essence of success in weight reduction. Unless one determines at the outset to follow the matter through, it is quite well never to begin. The fourth step, and the one that I am particularly interested in, is the exercises suitable for weight reduction. It must be remembered that more care in reducing is necessary with older persons and with individuals whose overweight is of long standing than with ones who have recently acquired extra weight.

A group of exercises will be found later on in this book. Indulging in these exercises daily and a planned diet will eliminate overweight eventually. Through proper exercise excessive weight is burned up and gotten rid of. Exercise in the open air is especially beneficial to the health. It is imperative to follow the prescribed calisthenics for ten or twenty minutes each day in addition to such out-of-door activity as can be included.

One of the best exercises for overweight people is walking and a brisk tramp of three or four miles a day will work wonders. However, if you get fatigued or breathless, begin with shorter distances and work up to longer ones.

It must be remembered that a daily movement of the bowels is essential for good health and it is very important for one undertaking a weight reducing regime. You will find, however, that the prescribed calisthenics will stimulate the bowels to some extent. Movement of the bowels will be stimulated naturally by proper exercise and diet. Laxatives and drugs should never be used except upon advice of a competent physician. A daily evening hot bath aids in cleansing that great organ of elimination of poison, the skin. After taking your morning exercises a shower or tub bath should be taken for two minutes with the temperature of the water between 95 and 100 degrees for cleansing purposes. This should be followed by a quick, cold sponge rub over the entire body. Dry with a rough towel until the skin glows. This should be followed by a cold wet towel rubbed on the abdomen for a few minutes until the abdomen attains a reddish glow. Then dry the body thoroughly, dress quickly and you will have a keen appetite for the morning meal, and be ready to start the day off in the proper manner.

Before going into exercises that are weight reducing, it must be remembered that over-exercise is as harmful as under-exercise. I will plan the first week’s exercises in order that you will become accustomed to physical work. After that time pick any exercises from the general group and plan your program.

EXERCISES

Monday

Exercise 1.

Position: Body erect, arms at side.

Action: Slowly inhale and raise arms sideways, palms downward until level with shoulders. Turn palms upward and continue to raise arms until same extend upward from the shoulders. Slowly reverse movement and exhale. Do this five times.

Exercise 2.

Position: Stand erect with head up and shoulders squared with hands on hips.

Action: Bend body right and left from the erect position. Be sure to bend at the waist only. There should be no motion in the legs and the head and neck should be kept in the same relative position as in the position of attention. This exercise can be done with the feet together or apart. Bend six times to each side.

Exercise 3.

Position: Sitting on floor, legs straight together in front of body. Back should be straight with hands resting on floor.

Action: Bend knee placing the left foot on the floor near the seat. Return left leg to normal position and repeat with the right leg. Repeat exercise eight times with both legs.

Exercise 4.

Position: Stand erect with arms at sides.

Action: Raise arms over head at the same time raising on the toes. See how high you can reach. Hold position a few seconds; then return arms and feet to the normal position. Repeat exercise ten times.

Exercise 5.

Position: Lying on floor with hands at sides.

Action: Raise arms above head on floor. Inhale. Try to draw the abdominal contents into the chest; at the same time see how long you can make yourself. Return to the normal position slowly and exhale. Repeat exercise eight times.

You are now ready for your morning bath.