Obesity Is an Unhealthy Condition

Obesity is an unhealthy condition, for it means that this delicate machine which is your body is not doing its work properly. In that case, only the doctor can treat you. Usually, however, the cause goes back to two factors: the first is poor nutrition, and the second, too little physical exercise. If your weight increases suddenly and greatly, you must consult a doctor. But if the increase is gradual — and it usually begins in your late twenties or early thirties — if the increase is of that kind, its cause is usually that you eat too much and exercise too little.

The answer in this case is simple and easy: you must reduce the quantities of your food, avoid rich dishes, and exercise regularly every day.

Diet

Let us begin with diet first. What are the fattening foods you must beware of taking in abundance? They are fresh white bread, sugar, potatoes, cakes, sweets, macaroni, peas, and beans — so be on your guard against them. You must also cut down on fatty foods and avoid fried dishes, and eat no meat but red meat or the flesh of fowl. Avoid rich soups. Cut down on dairy foods and white cheese. And do not forget that while fresh fruits are good for you, dried fruits such as raisins and dates contain a great deal of fattening sugar.

The woman who wishes to keep a slender figure must follow this basic rule: never eat more than three meals a day. And try, as far as possible, to avoid drinking while eating — even plain water. If you wish to drink any liquid, let it be half an hour before the meal, or two hours after it.

Exercise

As for physical exercises, you must first attend to correct breathing. Begin your exercises by breathing deeply, for pure air purifies the blood, strengthens the muscles, and helps to remove fat.

Perhaps the best exercise for removing fat is horseback riding. If that is not within reach, then brisk walking, if you keep it up regularly, will soon reduce the stoutness of your waist and shoulders. And she whose time does not allow her a full hour's walk can replace this exercise with ten minutes of skipping rope.

Here are the exercises for slimming the body:

For correct breathing: stand in a comfortable position with your hands above your shoulders and your feet apart; then breathe deeply through your nose, and at the same time draw in your stomach as far as you can, counting five to yourself while taking your breath; then let your breath out through your mouth while relaxing the muscles of your stomach — and repeat this operation five times.

For the waist, neck, back, and arms:

Lie face down on the floor, bending your arms, placing your palms under your shoulders, and turning your elbows out a little. Raise your body from the waist by pressing on your hands; you must keep your legs straight, and raise no part of your body but your waist and what is above it. You will feel that the pressure falls on the stomach and back, if you perform this exercise correctly. When you feel this pressure, hold it for a moment, then lower

your body slowly — repeat this operation five times, and later on, ten times.

The hips and thighs. Stand by a chair and rest your right hand on its back; then swing your left leg through the air from back to front as far as you can, keeping the knee stiff. After that, turn around and perform the same exercise with your right leg.

Stand with your feet as far apart as possible, while keeping your balance, and raise your hands above your head; then bend slowly forward (with your arms raised) until your hand touches your toes, keeping your knees back and bending your head down as far as possible. And do not hold your breath. There is nothing better than this exercise for treating fat at the waist. Repeat this operation from five to ten times.

Slimming the hips. Sit on the floor with your knees raised to your chin and your hands clasped around your knees. Lean back slowly until your shoulders touch the floor, then return to your original sitting position — repeat this operation ten times.

Slimming the waist and stomach. Raise your arms from the sides above your head with a quick motion and clap your hands; then raise your right knee, and with another quick motion bring your hands down and clasp them together under your knee. Lower your knee slowly, raise your arms above your head once more, and repeat the operation with your left knee. Repeat this exercise ten times.

There are other exercises besides, but they all aim at a single purpose: to keep the muscles around the waist and shoulders supple and to firm them.