The Lee County journal. (Leesburg, Ga.) 1904-19??, 1923-06-01
GOBS OF FAT.
THE PREV TION OF
ESITY.

tends to reduce ones ability to &c
the necessary labor in any capacity;
besides, when 1t reaches q certain point
the health of the individual suffers
he becomes an easy prey to certain
diseases.
In the vast majority of cases over
weight is due to ignorance or neglect
1t has been said, "The cause of obesity
is the storage Of food materials within
the body in the form of fat" Some
times glandular secretions become I'M
balanced or disturbed, producing an
undue increase in fat. OF this type
we will not speak at this time. In
all cases of overweight it is a duty
one owes to himself to consult ply
sician.
Each person requires only certain
amount of food to supply energy. The
fat comes from the food that is not
consumed for this purpose. The ma,
jority of people do not eliminate this
excess food and it accumulates in the
! form of fat. A few individuals do
eliminate, and the weight remains the
same, regardless of the amount Of
food they consume. Most of us eat
| food
Reduction in weight depends almost
entirely on the will power; if you are
too fat and wish to reduce it is en-
4 firnIU IN tn do VAn
should determine what your weight
ought to be and then accomplish that
end. All food has a certain value;
this value is determined by the given
| number of calories. The calorie is a
measure of energy value of food in
| just the same sense as a foot or a
yard is the value of length or breadth.
The energy requirements of the body
are expressed in calories. The amount
of exercise and labor you do deter
mines the number of calories neces.
sary for this purpose.
| To reduce ones fat the number OF
calories must be less than the number
required, and in this way you can con-
sumo your stored fat and become thin
you reduce.
| The number of calories of energy
+! required, as stated, varies, but for an
average man of 154 pounds at rest, II
to IA calories per pound of body
weight, or 1850 to 2100; at light work
16 to Is to each pound of body weight,
or 2450 to $500; at moderate work Is
to 20 calories per pound of weight or
$500 to $3.50; hard work, 20 to q to
each pound, Or $3.50 to 42OO as total
to be consumed per day.
The energy required by the body
does not vary directly with the weight,
but is dependent on the surface area
Of the body. This also varies some
what with the age. The average as
taken above corresponds with 5 feet,
inches in height at the age of 40
to Al years. This same man at so
| years old should weigh 1853 pounds;
about five pounds can be added or
subtracted for each inch in height.
Therefore as a rough measure of daily
calorie requirements the normal weight
in pounds can be multiplied by Is
where only light work is to be done,
| by 20 when hard work is required,
This gives us the food consumption
for the day.
The kind of food taken is also i'm
portant; to reduce the body weight one
must consume proportionately less
amount of carbohydrate and fat than
protein; that is, starches, sweets and
fat must be cut down.
1t might be well for us to think in
terms of 100 calories; then each por.
tains 100 calories:
3x2x1 1 70 in. lean meat.
large slices Of bacon.
egg.
banana Qarge).
orange (large).
1/2 large grape fruit.
moderate size apples.
slice of bread l. 70 inch thick.
small glass of milk.
pat of butter.
3 OF. of cream soup.
o. consomme.
cubic inch of cheese.
teaspoonfuls of sugar.
1/3 OF. cream.
IL large peanuts.
walnuts.
Approximately / pound Of uncooked
watery vegetables such as lettuce,
cucumbers, tomatoes, spinach, etc
You cannot estimate accurately the
calories in meat, but approximately ]
pound of beef has 900, fish and ham
1900, pork chops 1850, bacon $500, pork
sausage 1000, folws 1000, salmon 900
mackerel 600 Therefore, it will be
seen that all fresh vegetables that
grow above the ground are not fatten'
ing. Dried vegetables are not so good
Leave off fats and sweets; use brown
bread, never white flour. Cut out
starchy foods.
The reduction in food should always
be accompanied by proper exercise, Of
which walking in the open is perhaps
the best. Keep the head up, the
mouth closed, the shoulders back. You
can take such arm exercises as you
wish. Too rapid reduction is not de
sirable, but four or five pounds