Obesity is the natural result of overeating and drinking, and a disinclination to regular exercise.

The reduction of fat, while it does not necessarily involve a radical change in diet, does involve great will power and patience on the part of the patient. An excess of fat must be looked upon as an objectionable form of disease. It does not come without invitation. One frequently notices among members of the same family, eating practically at the same table, great differences in weight, and the excuse of the overfat is they are inclined to store fat, or it is an inherited tendency from some remote ancestor. Upon observation, however, one will find that the fat person eats a large quantity of fat-producing food - sugars and starches - and drinks large quantities of liquids with meals, while the thin person will live largely on nitrogenous compounds - lean meat, eggs and milk. Both are in danger, but it is more difficult to add fat to the lean person than to reduce the obese.

The quantity of food given is of far greater importance than a radical change. If the patient has been in the habit of taking a heavy breakfast - cereal, egg and toast, with coffee - drop first the cereal, continue the egg and toast, and coffee; later, drop the toast, and take the coffee early in the morning, and a raw egg and milk later. If hunger is felt in the middle of the morning, give a cup of clam broth or bouillon, or a glass of water. A radical change frequently upsets digestion and produces undesirable conditions. Increase slowly the exercise, both mental and physical; this will absorb a portion of the fat already stored in the body, and you will begin at once to reduce the weight. The over-fat woman is more liable to disease than the overfat man, because she naturally takes less exercise, and to correct her unsightly figure she wears tight clothing, pushing the fat from one place to another, frequently on the diaphragm, in turn upon the heart, which reduces the circulation until she really becomes an invalid.

Her face is purple, the end of her nose is red, her breathing heavy and short, and she is pitiful to behold. Light gymnastic exercises, without apparatus, should be taken morning and night. Strengthen the muscular tissues of the body by increasing the nitrogenous foods - lean meats, old beans, peas, lentils, nut foods, milk and eggs, and decreasing the starches and sugars. Keep up the bulk by using green vegetables, carefully cooked, tender lettuce, cress, with a little lemon juice, and fruits and fruit juices. Give a little cool water between meals, but not with meals.

A Word About Coffee

Coffee is a laxative if it follows a glass of cool water in the early morning; it also spares the tissues, and, in reducing weight, the patient should take a cup of good percolated coffee, at least once a day, if it agrees. In fact, the first meal of the day may consist of one cup of good, strong coffee, diluted with one cupful of scalded, not boiled, milk. The writer sees no objection to a small cup of coffee after dinner, if it does not upset digestion. The stimulating principles of coffee spare the tissues and assist the obese in reducing weight. Coffee, unlike alcohol, allays rather than increases the appetite.

Give two meals a day, and no nibble between meals. For dinner, give two well-broiled chops, or two poached eggs, or a steak or chicken. For dessert, a half pound of grapes, or one ripe peach, or one baked apple, or better still, a dish of lettuce with a few drops of oil and lemon juice, and a cracker with a bit of ripe cheese.

Suppers should be light and composed of easily-digested foods, as milk toast; hard-boiled yolks of eggs and hard bread; chopped rare meat sandwich; koumys; matzoon; buttermilk; one slice of brown bread and a glass of buttermilk; or one glass of matzoon and two Uneeda biscuits; broiled sweetbreads, eggs in various forms, lettuce, chicory or endive salad, apple and celery salad, sliced oranges, two baked bananas with two ounces of gluten bread.

The very obese should rest after the noonday meal, but after supper should take a short walk. Rest by changing the occupation. Play tennis or golf every day.

May Eat

Clear vegetable soups

Meat broths, strained

Chicken tea

Chicken jelly

Chicken in jelly

Broiled, boiled and baked beef, mutton and chicken; occasionally veal

Broiled chipped beef

White-fleshed fish

Eggs, lightly cooked

Tender green vegetables, as cooked cucumbers, squash, string beans

Lettuce, chicory, celery, endive and raw cabbage, with lemon juice and a little oil

Stewed turnips



Asparagus Onions Cauliflower Brussels sprouts Dandelions Sour dock Artichokes Olives Tomatoes

Fruit juices without sugar Raw fruits without sugar Very little stale bread Cocoanut fingers Almond wafers Aleuronat gems Gluten gems

Junket from skimmed milk Buttermilk occasionally Ripe cheese, as parmesan and schmierkase

Hazel nuts and cob nuts

Soy bean preparations

Coffee without sugar and cream

Clear weak tea

One glass of water between meals Oranges

Milk soups



Olive oil, except a little on green vegetables Sea foods, except white fish Salt foods Pork Veal

All made meat dishes Rich sauces and soups Potatoes, sweet and white Macaroni Cereals

Rice, except occasionally Parsnips Beets

Grape fruit

Ripe peaches

Baked apple without sugar and cream Currants Raspberries Blackberries


All sweet dishes and candies

Malt and alcoholic liquors unless ordered

All sweet wines, including champagne



Breads in general



Liver and kidneys

Dates and figs


Chocolate and cocoa

Water in large quantities