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1. Nutritionists say the total amount of fat in the diet of the entire family must be reduced. This can be done by choosing less fatty foods or trimming off fat from pork and beef before cooking; by boiling or broiling foods instead of deep frying them; -by cutting off fat from foods before serving them; by using poly-unsaturated fats (soft and liquid fats or oils from plants like corn oil, peanut oil, etc.)
2. Use cholesterol-rich foods in restricted amounts or less frequently. Egg yolks and shellfish are rich in cholesterol so serve these less often or two or three times a week only.
3. Restrict the amounts of sugar in the daily diet —-less sugar in coffee and other beverages, no sweet bottled soft drinks, no sweets for dessert (use fresh fruits instead of fruits cooked in syrup).
4. When boys reach teen-age, encourage the eating of fruits and the drinking of milk in larger amounts. For filling snacks, suggest sandwiches with cheese or meat or fish fillings with fruit juice or milk.
5. Some young men often start to gain weight during the first years of marriage because their brides tend to feed them too much rich foods, often to show off their culinary prowess. It is up to the young wife to temper her cooking ambitions with discretion, to keep her husband from growing fat and becoming susceptible to heart attacks. It. will be much better for her to learn to prepare low calorie foods or dishes.
6. Upon reaching the age of 50, and especially after retirement, new weight problems for men come into the picture. Usually, calorie requirements decrease with age because physical activity is reduced.
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1. Pick a good diet plan. Make sure you select one that is not only well-balanced, but include food you like. There's no need to eliminate high-caloried favorites if you know how to fit them in.
2. Allow enough time to diet. Crash diets usually depend on changes in water balance for rapid weight loss. You need to lose fat, not water. A one-to-two-pound-a-week loss is a sensible rate for both men and women.
3. Set formal goals. Make a chart on graph paper. Fill in your current weight, then a pound less until you get to your desired weight. On the bottom line, fill in the number of weeks it will take to reach your goal. If you're on schedule, you'll have a straight line going diagonally across the chart.
4. Throw out all fattening treats (or give them away). The fewer temptations you have around, the easier it is to resist "just one".
5. Keep busy. If you tend to nibble while watching television, occupy your hands with knitting. Or make up crossword puzzles.
6. Don't expect dieting to be easy. There will be hungry days while you are adjusting to the smaller amounts of food allowed on your diet.
7. Count everything' you eat for a few days. You will be surprised to see how quickly calories add up.
8. Take small bites and eat slowly. You will think you are eating more and your stomach will have time to signal when you are full.
9. Eat at least three meals a day. Skipping a meal will make you so hungry that you will more than make up for it at the next meal.
10. Have small meals on smalj plate. You will think you are eating more than you really are.
11. Avoid lunch and dinner invitations for the first few weeks. The temptation of so much food is usually more than the new dieter can withstand.
12. Trade secrets with a dieting friend. While you wouldn't bore non-dieters with your dieting woes, it is helpful to talk to a kindred spirit.
13. Mark milestone. When you have lost five-or ten pounds, get a new girdle to make yourself more shapely.
14. Make a new dress or get out an old favorite that is a size or two too small. It will give you incentive to reach your goal.
15. Stamp out boredom. Plan a whole list of odd jobs.
Do one every time you want a snack. ^'a^:^-':^;'
16. Exercise to relax and keep firm as you lose weight.
17. Get eight hours' sleep. You will have more will power if you are well rested.
18. Go swimming, play tennis or really active ping-pong once a week, if 'you can. They are really marvelous exercise and use up extra calories.
19. Weigh yourself at the same time each day because weight varies several pounds from hour to hour. Weigh only once or twice a week so you can see a definite change each time.
20. When the urge for candy arises, .suck on a small Sour ball (less than 25 calories each).
21. Take a long walk each day after dinner. Plan to go bowling on Saturday instead of to a movie.
22. When you go out to eat, try Chinese food. Many of these dishes are low in calories.
23. Fill up on liquids. Water, black coffee or tea, and low-calorie soda all help fill an empty stomach.
24. Feel like part of the family, even though you are dieting, by serving meals everyone will like.
25. Make a mental note of tips that have helped you the most. Make them dally habits.
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1. If you find yourself down in the valley, remember s that the next sets of your journey must of necessity lead you up the mountain, possibly even to the top. No matter how far we slide, there comes a time when we want to climb back up again.
2. Never keep your troubles to yourself. Let go to a sym? pathetic friend. This sort of mental catharsis will do you good. Explaining to another how you feel will" help you obtain a perspective of yourself. In other words, it will get you outside yourself so you can see yourself objectively. It may even aid you in appreciating how much you have been exaggerating your misfortunes.
3. Your life, what you think of it, what to do with it, depends not so much on what is but rather upon your reactions to it. In short, life is primarily a point of view. A rainy day depresses most people but the girl who was offered the shelter of an umbrella on a rainy day by a man she subsequently married thinks rain is , about the most wonderful thing in the world. Reality — what happens in the world outside of you and over which you have precious little control — is one thing; the way you look at reality is quite another.
4. Finally, ask yourself if "getting down" has taught you anything? If, thereby, you have learned to conserve your resources, your health and strength, or if it has made you more practical and given you more common sense, or if it has made you feel more tolerant, understanding and forgiving of others, or if in other way it
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1. When you feel depressed because of negative circumstance and your thoughts are negative, reverse them and project thoughts of what you most want to happen in your life. Experience now the happiness, love, peace and joy you desire. Jump up, shout it to the roof tops and ppur enthusiasm into your desire for a happier life. This sudden rush of energy will dissolve your mental inertia and feelings of depression.
2. If you desire more friends, if. you want more people to be around you, to admire you and to love you, then the very next person you speak to, greet with enthusiasm. Show to others the admiration and love you seek.
3. Act like an enthusiastic person. Get on fire. Project a sparkling personality that marks you as a dynamic person. Act enthusiastically toward everything and you.'U be marked as an enthusiastic person.
4. Lethargy pyramids, so does enthusiasm. Don't be lethargic in the morning, enthusiastic at noon and lethargic again in the evening. Jump out of bed in the morning with enthusiasm for 'what's ahead' and stay that' •way until you retire.
5. Associate with enthusiastic people. They'll influence your life in like manner. Enthusiastic people are the now people. They are cheerful, happy, zestful. Enthusiastic people will inspire you to achieve greater things in life. Make friends .with enthusiastic people. They are excellent mental pick-me-ups. When you are around them, their enthusiasm won't allow for loneliness or fits of depression.
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1. Have a good cry. It is therapeutic to vent your emotions by giving way to grief and accepting comfort from others.
2. Be good to yourself. The lady who buys a new hat when she is feeling blue has the right idea.
3. Plan a course of action to solve your problems, and follow it until you see improvement.
4. If despite all your efforts you continue to suffer from sleeplessness, anxiety, heavy drinking or thoughts or suicide, ask your local hospital or medical board for the name of a reputable psychiatrist or low-cost mental health clinic and begin therapy.
5. Realize you are not alone. Almost everyone at some time in his or her life has had to fight off depression.
6. If you are religious, seek the help of your clergyman. Tell him your problem. Confession is good for the soul and mind.
7. Follow a course of regular physical exercise, even if it's just enjoying a brisk walk through the park.
8. Break the habit of isolating yourself by renewing an interest in something you used to enjoy — movies, music or whatever.
9. Be a joiner, but be sure you join organizations in which you have a sincere interest. There you will meet new friends with similar interests.
10. Write down your dreams and try to interpret them yourself. Dreams are an attempt at problem solving. If they remain a mystery to you, consult a qualified analyst and let him help you find what your innermost self trying to express.
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