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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, "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 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:
- 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.
- 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.
- 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.
- 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.
- 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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