THERE IS ONLY ONE WAY TO REDUCE WEIGHT

Our bookstores and newstands bristle with literature full of spectacular claims and quack formulas, all shouting, "Lose those extra pounds the fast, easy way." But the truth is that there is only one safe and effective way to achieve the correct poundage and to keep it at that figure. To do that means taking over a lifetime job of vigilance and self-discipline. But first you have to make up your mind that you want to do it, and then do it. And then stick to it.

Seven rules for getting your weight down and keeping it down.

Once you have given yourself a powerful incentive, and have decided, "I will get my weight down and keep it down," then the following rules will help you:

Follow the menus and dietary supplements suggested in this book as closely as possible.

As an appetite curb, nibble a few low-fat hors d'oeuvres a little while before mealtime.
(This raises the blood sugar level and takes the edge off your appetite.)

Eat a substantial breakfast and a small lunch as provided in the menus given in this book.
Try to have small servings of the food you eat.

Avoid second helpings.

Forego dessert if it is high in calories or fats.

To know exactly where you stand each day, be a calorie counter, but a serious one.
Use the table of foods and caloric values at the end of the book.

DRUGS ARE NOT THE ANSWER

In the game of reducing, there are no "wild" cards, and there is no way to cheat. You will win or lose, depending upon how well you follow the rules and play your hand. Remember that the amount of money you spend for food is not half so important as the way you spend it. Whether your income is $3,000 a year or $50,000, the proper food in the proper amount is within your reach.

Not only is such a program wise and helpful for you, but think how many years of good health and happiness you can offer your children. A survey made not long ago revealed that of almost three-fourths of the nation's children studied, not a single one rated top health grades in strict medical examinations! Such a deplorable and widespread epidemic of malnutrition can easily be corrected if you will bring to the vital subject of nutrition the same dedicated parental care that you do to other phases of your children's lives.
You have nothing to lose, and precious years of life to gain.

How to determine the number of calories you need.

To determine the number of calories you require each day from your food, I recommend for the average person the following simple "rule of thumb" method:

For: MARKED OVERWEIGHTS
A person who is markedly overweight is one who is 30 per cent or more above his normal weight. This means that if you weigh 180 lbs. but should, according to our table, weigh 135 lbs., then you are 45 lbs, overweight. In that case you should reduce your weight by using the 800 calorie diet menus shown in the center, green section of this book.

For: MODERATE OVERWEIGHTS
If you are moderately overweight (i.e. 15-30 per cent; you are, say, 20 to 45 lbs. over and weigh from 155 to 180 lbs. but should weigh 135 lbs.), use the diet menus for the 1000 calorie daily food intake shown in the green section in the middle of the book.

For: MILD OVERWEIGHTS
If you are only mildly overweight (5 to 15 per cent above your normal weight; let us say you are 7 to 20 lbs. over and weigh from 142 to 155 lbs., whereas you should weigh 135 lbs.) then follow the 1200 calorie diet described in the center, green section.

After you have lost an average of 2 lbs. each week and have achieved your normal weight, you should then follow the low-fat maintenance diets shown in pages 71—88. These diets range from approximately 1500 calories to 2200 calories. They are recommended for the average individual who does light work with a moderate expenditure of calories in average daily activities.


Maintaining your proper weight by a regular calorie count.

If you find that you are gaining a little or a moderate amount of poundage (say 1 or 2 lbs. each week) then you must subtract 200 to 500 calories from your daily menus. You can then reduce a pound a week and stay on this "maintenance" diet to keep your weight on an even level.

This may mean that your maintenance diets require only a daily food intake of 1200 or 1500 calories every day from then on. Perhaps the elimination of one or two slices of bread and jam, or cutting down on sugar, may be all that is necessary to take 200 or 300 calories off your daily menus. To eliminate the required 500 calories from your daily meals, it may be neces-ary to omit in addition some potatoes, or to avoid completely sugar and starch foods. In any case, the calorie counter in this chapter will guide you on which food items you should eliminate from your diet. Once you have decided to do so, it is simple to follow the menus.

If you will read this book carefully, and apply the simple, easy-to-follow directions given will enable you to accomplish the following:

1. ADD YEARS TO YOUR LIFE
2. KNOW WHAT FOOD TO EAT
3. DISCOVER NEW VITALITY THROUGH DIETARY SUPPLEMENTS
4. KNOW WHAT TO DO ABOUT SMOKING
5. KNOW WHAT TO DO ABOUT USING ALCOHOL
6. PUT SUNSHINE INTO YOUR AUTUMN YEARS


It would be only a limited gain if the years added to your life were years of unhappiness or ill health. Therefore, the author has included advice for meeting the special problems of the older years.The writer believes that a longer, happier life will be yours


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4. KNOW WHAT TO DO ABOUT SMOKING
The role that cigarette smoking plays in various diseases has been the subject of intensive research. The discussion of tobacco will answer many of your questions concerning the effect of smoking on the heart and blood vessels.

5. KNOW WHAT TO DO ABOUT USING ALCOHOL
The question of alcohol, although not so important to the prevention and treatment of heart disease as it is to some other physical disorders, is also discussed, and professional advice given for using it safely.

6. PUT SUNSHINE INTO YOUR AUTUMN YEARS
It would be only a limited gain if the years added to your life were years of unhappiness or ill health. Therefore, the author has included advice for meeting the special problems of the older years.

The writer believes that a longer, happier life will be yours.


SIX THINGS THIS BOOK WILL DO FOR YOU

if you make a whole-hearted effort to absorb and follow the directions given here.

Like most worthwhile undertakings, it will take patience and time. But the results are so vital to you and to your loved ones, that your utmost efforts can reward you with a rich harvest of health and extra years of happy living.


Wishing You Success,
DEL RIO Patrick
Sylickon multimedia