Considering first the case of the woman who is above the normal standard of weight, it may be said in the beginning that there are few stout people who cannot safely, and without resorting to any dubious measures, reduce their weight sufficiently to improve not only their appearance, but their comfort and general vigor as well. Such results are not produced in a moment, however, and patience, perseverence and a considerable exercise of will-power may be necessary.
Any decided deviation from one's usual manner of life should not be undertaken without the advice of a competent physician. Constitutions, have been wrecked, and even lives lost, by such tampering with nature's laws. Exercise and diet are the two great aids in reducing weight, but either, by being carried to extremes, or attempted under unsuitable conditions, may do more harm than good. One procedure which cannot be too strongly condemned is the use of the various "anti-fat" preparations, which are among the patent medicines that have afflicted a credulous world; such "remedies" are worse than useless, as they may do actual harm by upsetting the digestion, or otherwise disturbing nutrition, while it is beyond the power of any drug to control such a complex process as that of the balance between waste and repair in the human body. If the desired effect is actually produced, it is by a lowering of the general health.
Many systems of exercises have been recommended for reducing flesh, especially about the waist and hips, and, when used in moderation, and with a physician's assurance that none of the organs of the body will be injured by their use, the following out of such a system will not only aid in reducing the weight, but will improve circulation and nutrition, and increase the general bodily vigor. The exercises usually recommended consist principally of reaching, stretching and bending movements, but breathing exercises are also useful, as deep breathing aids in burning up fat. Stair climbing, with the body erect and only the ball of the foot placed on each step, is also highly recommended, and for reducing the fat on the hips the "standing run" is especially valuable. Tennis, golf, bicycling, and horseback riding, all aid in keeping down weight. Walking is, however, the exercise par excellence for stout people; not a slow and languid saunter, but a brisk pace, and a steadily increasing distance. Hill climbing, when there is no danger of overtaxing the heart, is even more effective than walking on a level.
A noted physician, who has successfully reduced many stout patients, lately made the statement that many fat people were willing to take any sort of treatment that was ordered for them, if only their diet was not restricted. It is upon restriction of diet, however, that the chief dependence must be placed, in the reduction of weight; exercise produces a more rapid burning up of fat in the body, but superfluous fat cannot be stored up, if the material for it is not supplied to the system. Many famous systems of reduction by restricted diet have been given to the world, but most of them are so severe that they should only be used under the direction of a physician. All of these systems require a reduction of the total amount of food taken, a restriction of the quantity of fluid allowed, and a more or less strict avoidance of those food substances which are most readily turned into fat in the body. Most of them also provide for light lunches in the middle of the morning and afternoon, as these additional meals tend to lessen the appetite at the heavier meals of the day.
The fat-making foods include sugars, starches, fat meats, butter and oil. It is not safe to deprive the body entirely of these groups of food substances, since proper nutrition depends upon a wholesomely balanced diet, but the amount of them taken by the average person can be very greatly cut down without any danger to health. It is not unusual for a single meal to include a cream soup, bread and butter, potatoes, macaroni, a starchy vegetable, such as beans, a salad dressed with oil, and a rice or cornstarch pudding,—a list of articles which, as may readily be seen, contains a much larger amount of fat-making food than is required by the actual needs of the body.
The woman who is in earnest to reduce her weight, then, should eat at each meal as little of the sweet or starchy articles of food and of the fats and oils as is compatible with health. Soup is best omitted altogether, not only because the cream soups and purées contain much fat-making material, but also because as little fluid as possible should be taken with meals. Among fish, salmon, bluefish and eels contain more fat than the other varieties of sea food. Fat meats and all forms of pork should be avoided. The potato is eaten so universally, appearing upon our tables at almost every meal, that its omission from the diet often seems a severe deprivation; however, it is one of the starchiest of foods, and should be cut entirely out of a menu planned for the reduction of weight. Most of the other vegetables grown below ground are also undesirable for the stout person; this class includes turnips, carrots, parsnips and beets,—not, however, onions or radishes. Peas and beans also contain a good deal of starch. It is almost impossible to eliminate bread-stuffs from the diet, yet much indulgence in the "bread and butter habit" is fatal to the woman who desires to grow thin. Bread has least flesh-forming power when thoroughly toasted; whole-wheat bread contains less starch than that made of the ordinary white flour, while gluten bread contains still less, and is the most desirable form for the stout person's use. Macaroni and spaghetti, rice, and the breakfast cereals are all included in the list of very starchy foods, and should, therefore, be avoided. Sweets of every sort—cakes, pies, puddings, ice cream, confectionery, chocolate, jam and preserves—are forbidden to one who is engaged in a flesh-reducing campaign. Very little butter should be eaten; no mayonnaise dressing or olive oil in any form, no cream, and not much milk,—none at all with meals.
The list of articles allowed includes almost all kinds of fresh fish; lean meats and chicken; eggs; bread in small quantities, when stale or toasted; all fresh, green vegetables, such as spinach, lettuce, celery, asparagus and tomatoes; and nearly all kinds of fresh fruits, except bananas, which are largely made up of starch. Fruits stewed without sugar are also permitted. This is neither a starvation diet nor prison fare, but it does mean a monotonous bill of fare, and considerable will-power is required to follow such a regimen for a long period. Where a reducing diet is adopted without the advice of a physician, it is a safer plan to eat smaller portions of the flesh-forming foods than one is accustomed to, than to cut them out of the menu altogether.
Drinking liquids with meals is conducive to increase in weight: not more than one small cup of tea or coffee, or one small glass of water, should be taken with a meal. Water should, however, be taken between meals; it is dangerous to cut the amount of water taken in twenty-four hours down to a small quantity, as a deficiency of water in the system is liable to prevent the kidneys from doing their proper work. Chocolate and cocoa are fattening. Beer and ale are well known to have flesh-forming properties, and all alcoholic beverages are better avoided.
Napping after meals aids in putting on flesh, and should not be indulged in. Standing for twenty minutes or half an hour after meals is a help in preventing the deposition of fat about the hips and abdomen, the erect position promoting a more equal distribution of the products of nutrition.
Any tendency to constipation is to be prevented. Laxative fruits and vegetables, such as oranges, apples, spinach and lettuce, will be helpful here, as will a glass of cold water taken on rising in the morning.