If you are obviously overweight, it is sensible to embark on a systematic routine to try to reduce this to a safer level. The overweight syndrome is universal. People everywhere are looking for a quick solution to their problem. Women particularly seek relief, as being overweight detracts from lovely looks. Clothes do not look so attractive and the figure suffers.
The overweight are a sitting target for many unscrupulous “quacks” to cash in on the misfortunes of those who lack willpower. Many projects, diets, advice clinics, health studios etc exist for sufferers, but beware of these. Many are charlatans intent on making quick money at the expense of the unwary, and for those seeking a rapid cure. The foregoing simple, inexpensive methods are the tried, tested and proven ways of losing weight. There is no easy magical method. Do not be fooled. Follow these simple suggestions, and you will succeed. Persevere; do not give up. Press on, and a fitter, finer shape will definitely come your way.
Avoid crash diets. Do not be foolish and try to crash back to a normal level overnight. Such fad ideas may be successful for a short time, but they invariably end disastrously. You may quickly lose six to twelve kilos, but just as quickly you will rebel at the unattractive starvation schedule, and you commence eating unwisely. Most weight lost will come back in a surprisingly short period of time once the rebound starts.
Take a sensible approach. Work out your ideal weight from the charts. Then calculate what your average weekly weight loss must be to reach this figure, say within three or six or nine or twelve months. Weight loss is a lifetime deal. Take the slow, long-term approach. Supposing you consistently lose half a kilo a week, this equals 26 kilos in a year! Or, to put it in the old language, eight ounces a week equals two stone in twelve months. The simple, long-term view is much easier, less rigid, and more adaptable to comfortable living than crash schemes that leave you starving.
Reduce starches. Without having to go to the bother of caloric counters and complex diets, commonsense can help you lose weight wisely and well. Merely reduce the daily intake of the obvious high-calorie, high-starch foods. Try this simple exercise: Reduce the daily intake of any food containing sugar or refined flour, (Some say, “Reduce any food that is white.” This usually means that it is man-made, has been refined over and over, and most of the good has been removed, leaving the high kilojoule sugars and carbohydrates that induce weight.
Think it over. Right?) This way you will achieve success without much hardship. If this is not working, gradually include the other starch (weight-inducing) foods to the prohibited list. For example, reduce your intake of cakes, pastry, scones. lollies and chocolates, fizz and syrupy drinks (in bottles and tins), sugar, honey. jams and conserves, macaroni products. rice products, foods including flour, biscuits, noodles, bananas, waffles, doughnuts and similar items. A little thought that you eat anything will soon force point home way of life. Once you have phased in to an ideal weight, then adhere in the principle to the type of diet you been accustomed to over the past years and months.
Adequate vitamins and protein
It is important that you maintain balanced nutrition when on a diet. By eating adequate amounts of protein and vitamin-containing products, this will occur automatically. Leafy greens, yellow vegetables, fruit (but not too many, for each piece contains about 60 calories). Meat, fish or poultry, eggs, lima and soya beans, and cheese will provide a rich source of the essential ingredients you must eat each day to maintain good health.
Other factors for good health.
It is wise 7embark on a system of general better health when trying to reduce weight. This will include the daily intake of plenty of fresh water, adequate exercise, deep breathing and physical as well as daily mental stimulation.
Resort to calorie counters. If you feel you must resort to a caloric counter and be more “scientific” about the whole project, this is all right too. In general principle, a suitable weight-reducing diet will contain 6300 kj (between 1,200 and 1,500 calories) a day. (This is approximately 4,200 kJ a day less than you would normally be eating.)
A diet containing less than 5,000 kJ (1,200 calories) a day soon becomes intolerable.
A diet exceeding 6,300 kJ (1,500 calories) a day will produce a very slow weight reduction. Discouragement may occur either way.
Further treatment. If your efforts at losing weight are not successful, or if there arc medical reasons for which a weight loss is necessary, see the doctor. In addition to the foregoing general lines, some of the following measures may be advocated.
Tailor-made diet. Either the doctor or a dietician could prepare a particular diet specially to meet your requirements. This would probably be a 4,200-5000 kJ (1,000-1,200 calorie) intake. But it may be made as near as possible to your likes and dislikes, and perhaps more palatable. Medication. Some doctors prescribe tablets or capsules that reduce the desire for food. They may give a sense of satisfaction, although no food has been taken.
Guargum (“Everslim”) and psyllium fibre (“Metamaucil”) with water before meals may help. Other forms of medication arc claimed to be “lipotropic”—they are said to break down fat stores and help the fat digest. As many of these forms of medication have their own side effects, prescriptions and regular medical supervision throughout are advised.
Machines. Occasionally mechanical devices are advised. These are claimed to break up the fat globules, and assist in their use by the system. The results vary, but some doctors believe they are a good adjunct to other methods when simple ideas are not achieving the desired results.
Mental relaxation therapy. Some patients who need to lose weight, cannot stick to advised routines, do rely on relaxation therapy. This is carried out by a doctor trained in the field. Sometimes the mind is filled with the idea that certain foods are no longer attractive or the desire to eat diminishes. In some cases, it is sometimes possible discover hidden fears, resentments or other psychological “hang-ups” that date from childhood. These may be “erased from the subconscious mind. As they may have produced the incessant desire to eat, their removal is followed by a reversal of the eating habit. Weight loss may follow. A well-coordinated program can often be successful.