| Over weight is one of the biggest
deterrents to successful middle age, and is also one of the greatest
threats to health and longevity. As one physician said, I Consider
how few really obese persons you see over 60 years of age. Unfortunately,
in middle age most of us maintain the eating habits of our youth
while we cut down on our exercise. The result: added weight that
acts as a deterrent to our physical well-being.
The overweight person is more likely to develop
arthritis, diabetes, heart disease, high blood pressure, kidney
trouble, and many other disabling or fatal disorders. As medical
authorities always say, Pity the fat man, the statisticians
number his days.
If you do not know what your ideal weight should
be, a physician can tell you. To check yourself, try the pinch
test. Take a pinch of skin on your upper arm just below the
shoulder. If more than a half-inch separates your fingers, you
are too fat. Try the same test on your stomach when you're standing
erect. And, of course, your mirror can reveal the tell-tale
signs of middle-age fat and the double chin, sagging belly,
flabby arms and legs.
Is there any magic way to reduce? The only
sure way is to eat less, and to continue this practice all the
time. It will not help if you go on a crash diet and then resume
your normal eating habits. And while exercise will help control
weight and burn up excess calories, probably the best exercise
is to push yourself away from the table before you've overeaten.
Calories do count, and usually the caloric
intake of a person in the 40- to 55-year age bracket should
be one-third less than that of a person between ages 25 and
40. Again, your physician or a good calorie-counter can help
you determine what to eat and how much.
Here are some additional tips from nutritionists
to help you lose weight:
„Ï Cut down on quantity. Don't over-eat. You
may think you need more but you only need to eat what is required
for your nourishment. Train your appetite to eat less.
„Ï Eat less frequently. Don't do all the eating
in just one sitting. Spread the intake of food throughout the
day. Hospitals have been doing this for their patients, serving
as much as five small meals in a day.
„Ï Avoid foods rich in calorie. Such foods
are jams, bread, sauces, creams, etc. These foods are not really
rich in nutrients so there's no use on eating them too much.
„Ï Enjoy food for their real taste. Learn to
like the natural flavors of the food that you eat. Don't add
more like putting butter in vegetables or pouring milk in a
cup of coffee.
„Ï Serve food in small portions. Never take
amounts which you think is more than your system can digest.
Also avoid second servings.
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