The Internet and our bookstores are filled with literature full of spectacular claims and quack formulas, all shouting, "Lose those extra pounds the fast, easy way". But the truth is (unless you like to be fooled at the expense of your own health) there is only one safe and effective way to achieve the correct weight and to keep it at that figure. That way is to follow a balanced nutritional program, and to follow it consistently. To do that means changing your way of eating and implementing self-discipline. But first you have to make up your mind that you want to do it, and then do it. And then stick to it.

Seven Rules for Getting Your Weight Down and Keeping it Down

Once you have given yourself a powerful incentive, and have decided, "I will get my weight down and keep it down," then the following rules will help you:

1. Follow a menu plan and use dietary supplements.

2. To curb your appetite, nibble a few low-fat hors d'oeuvres a little while before mealtime. (This raises the blood sugar level and takes the edge off your appetite.)

3. Eat a substantial breakfast and a small lunch.

4. Try to have small servings of the food you eat.

5. Avoid second helpings.

6. Forego dessert if it is high in calories or fats.

7. To know exactly where you stand each day, be a calorie counter, a serious one. Use a table of foods and caloric values.

By glancing at the following table that shows the total number of calories needed daily for a man (or woman) of average weight and height at various ages, you will be surprised to see how much you really overeat. You will observe also that the calory requirement declines with age. Thus a man who is 5 feet 10 inches tall and has the normal weight of 150 pounds, requires 2020 calories between the ages of 14 and 15, but only 1600 when he is 60.

Similarly, a woman of average height (5 feet, 2 inches) and weight (125 pounds) requires 1600 calories when she is 14, but only 1260 calories when she is 60.

OBESITY AND HEART DISEASE
Relationship of Age to Caloric Requirements

Weight Age Calories
Sex Male Height 5' 10" 150 14 - 15 2020
16 - 17 1890
18 - 19 1800
20 - 29 1730
30 - 39 1730
40 - 49 1690
50 - 59 1650
60 - 69 1600
70 - 79 1560

Sex FEMALE Height 5' 2" 125 14 - 15 1600
16 - 17 1490
18 - 19 1410
20 - 29 1370
30 - 39 1360
40 - 49 1340
50 - 59 1300
60 - 69 1260
70 - 79 1230

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