| Diet and exercise are the two main essentials | | | | reverse. And you must eat Vitamins, which |
| in making and keeping the figure beautiful. | | | | abound in nonfattening vegetables and fruits. |
| No woman can reduce weight, improve a clumsy | | | | Do not be afraid of drinking plenty of water. |
| and ungainly figure, through exercise alone. | | | | But do not exceed your calorie allowance. |
| Diet comes first. Comparatively few women | | | | Without further theory we advise the woman |
| need fattening. What most need is | | | | who wishes to eat and grow thin to avoid the |
| reduction. | | | | following liquids and foods. |
| | | | |
| FIRST AID FOR THE THIN | | | | THE "KEEP OFF" SIGN FOR THE STOUT |
| | | | |
| Yet for those whose figure needs building up | | | | Shun water during mealsit makes you eat more. |
| and filling out, the following facts should | | | | Drink all you want between meals. Rich sodas |
| be borned in mind. First, relax mentally. | | | | must be avoided. But coffee in moderation and |
| Worry and nervous tension use up calories | | | | skim milk are not harmful. But every woman |
| the calorie is the unit by which we measure | | | | should know that all alcoholic drinks make |
| heat and food very rapidly, and tend to | | | | her fatter if she is fat and thinner if she |
| reduce weight below normal. Secondly, sleep | | | | is thin, thus serving no good purpose. Each |
| enough and breathe fresh air in plenty. | | | | bit of food you eat beyond what your system |
| Third, exercise, to stimulate the appetite | | | | and your normal weight, figure and calorie |
| and aid all the organs of the body to do | | | | requirements demand, is fattening. Candy, |
| their work. Fourth, eat more of the foods | | | | pie, cakes, ice cream, whipped cream, candied |
| that are high in food value. Butter, sugar, | | | | sweet potatoes, cheese, rice, butter, fresh |
| cream and cream sauce on vegetables, | | | | and white bread, rich meats, thick gravies |
| cod-liver oil and olive oil, are all | | | | and nuts are fattening. |
| fattening. | | | | |
| | | | "Keep off" fried foods, bacon, ham, pork, and |
| FIRST AID FOR THE FAT | | | | all things made of flour, macaroni, dried |
| | | | beans, puddings, pastries and custards. But |
| Do not cultivate fallacies, if you are fat | | | | there are excellent beefsteak or lean meat, |
| and wish to reduce your figure in accord with | | | | fruit and milk diets, the fruit diet |
| the normal and ideal body measurements, . | | | | especially being excellent for reduction. An |
| Shun antifat patent medicines and quack | | | | occasional fast day, or certain days of low |
| "cures." Often they are based on mercury, | | | | caloric eating a week are also good. A rapid |
| arsenic or thyroid extract. Shun Epsom salts | | | | method to reduce the overplus of calories is |
| baths and too many Turkish baths. They do | | | | a diet of baked potatoes and a glass of skim |
| harm and no good. The reduction of calories | | | | milk, three times daily, for a week at a |
| is the real secret ofsuccessful fat | | | | time. Or, instead of fasting altogether for a |
| reduction, and a key to that unit of | | | | day, drink a glass of buttermilk every three |
| measurement will enable you to bring your | | | | hours. Again, small helpings of favorite |
| figure within the proper limits, to keep your | | | | fattening foods, or the dropping of one thing |
| figure beautiful. The whole point is to know | | | | for another, will help attain the end which |
| how many calories of food you need per day. | | | | is the reduction of your calorie overplus. |
| Now, normally, a woman who does not "work" in | | | | This is the whole secret of reducing fat and |
| any actual sense of the word, can do with | | | | bringing the figure to its normal physical |
| 1,600 to 1,800 calories per day. If she | | | | best, its legitimate beauty of outline, where |
| follows some sedentary occupation, 2,000 to | | | | diet is concerned. |
| 2,200 calories will suffice her. If her | | | | |
| business requires walking, standing or any | | | | WHAT THE OBESE CAN EAT |
| lighter manual labor, she can run her calorie | | | | |
| allowance up to 2,500. If she performs hard | | | | A number of excellent books which deal in |
| physical labor, she is entitled to 2,500 to | | | | great detail with the different ways of |
| 3,000 calories. All this is normally | | | | controlling thecalories, of reducing weight |
| speaking. | | | | and fat, are easily available. We have gone |
| | | | into some details ourselves, although diet |
| But if you are too fat, if you wish to bring | | | | and fat reduction is here only considered in |
| back your figure to its rightful lines, you | | | | its relation to physical beauty. In the books |
| must know what your ideal net weight should | | | | already mentioned, numerous "sample menus," |
| be in order to cut off the number of calories | | | | etc., will be found. |
| of food you do not need. | | | | |
| | | | Foods you can eat, and still feel you are not |
| Among the kinds of food, note that Proteins, | | | | betraying your figure, include: (1) Any meat |
| which build tissue and yield energy, may | | | | or game, save pig. (2) All seafood, including |
| store fat. | | | | lobster. (3) Fruit, with the exception of |
| | | | grapes and bananas. (4) Salads and meat |
| Proteins are contained in meat, fish, fowl, | | | | jellies. (5) Tomatoes, peppers, olives, |
| nuts, milk, cheese, vegetables. Fats (animal | | | | celery, cucumber, chili sauce and |
| fats, oils, chocolate, nuts) are stored by | | | | Worcestershire. (6) All fruit desserts. |
| the body as fat. So are Carbohydrates | | | | |
| (sugars, starches, including bread, cereals, | | | | Beauty and health go hand in hand. Your |
| potatoes, corn, etc.). Vitamins, food | | | | skin, your hair, your figure, if not |
| substances needed for growth, occur in animal | | | | healthy, rob your loveliest features of |
| fats, but not in vegetable ones, as also in | | | | their charm. Make health the cornerstone of |
| eggs, milk, butter and meat, vegetable outer | | | | an intelligent study and cultivation of every |
| skins, grain germs and fruits. | | | | iota of beauty which you have. Physical |
| | | | beauty, in the best sense, means well-rounded |
| BALANCE IN DIET | | | | physical development on a health basis. Make |
| | | | the most of your figure and every charm you, |
| These kinds of food must be balanced. If you | | | | individually, may possess. Such is the gospel |
| balance them properly, you can reduce your | | | | of this article. If its teachings be |
| figureto normal without injuring health or | | | | followed, power beauty's choicest secret |
| keeping to a monotonous food diet. Proteins | | | | will be your reward. |
| you must eat, but neither to excess nor the | | | | |