Very few people are overweight because of bodily disturbances. Most people are fat because they are sedentary in their occupation but eat as if they are vigorously active. food, always a symbol of hospitality and good fellowship, is becoming more and more important. Alone or with other, most people love food. it reduces boredom and in times of stress and strain it acts as a palliative. When unhappiness is prolonged people can develop habits of over-eating that last a life time.
No one weight is right for all people of the same heights, sex, and age. Ideal weight depends in large measure on bone structure. Some people are short and stocky while others are tall and slender. Some have large bones and some have small bones. For safe weight reduction many doctors limit weight loss to a maximum of 1kg or2.2 pounds a week. A man who normally eats about 2500 calories diet worth of food daily can cut 1000 calories from his diet and still get all the proteins, vitamins and minerals he needs. A woman who normally eats only 2000 calories diet worth of food can spare only 500 to 700 calories each day, which means a somewhat slower weight loss. Reducing however, should be done gradually, working from a 2000 calories diet to a 1000 calories, and should stop at a point when the person Is able to perform his usual work without feeling any weakness or general debility. The following points must be kept in mind.
1. Less food, but not so very much less as to effect health.
2. Avoid too much variety and spices.
3. Avoid sugar and sweets.
4. Use less fat and rich meals.
5. Milk should be taken in moderation.
6. No puddings and pastries.
7. Use plenty of green vegetables but a reduced quantity of rice and chapattis. Avoid root vegetables.
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