od, although often so called,
should be avoided, as it is a fuel. It is good to burn in a stove, but
not in the human body.

[Sidenote: Exercise for Overweight]

Walking, swimming, golf, billiards, hill-climbing, are all beneficial
forms of exercise for the middle-aged and elderly, who are chiefly
affected by overweight.

Irksome and monotonous forms of exercise, while difficult to follow
regularly, are usually of more benefit, as they are less likely to
create an appetite. Simple exercises, if repeated from twenty to forty
times, night and morning, will accomplish much. No apparatus is
required, and any movements that bring into play the entire muscular
system, and especially the muscles of the trunk, with deep breathing,
are sufficient. (See "Setting-up" exercises described in the "Notes on
Posture," page 221.) The main reliance should be upon dietetic
regulation rather than upon exercise. A very moderate increase of
exercise and a persistent adherence to a proper diet will work wonders
in weight reduction.

[Sidenote: Avoidance of Sudden Reduction]

It is unwise to attempt a sudden reduction in weight. Profound nervous
depression may be caused by too rapid reduction in people of nervous
temperament, especially if they have long been overweight. By gradually
modifying the diet and moderately increasing the exercise, the results
can be obtained with mathematical precision and without undue hardship.
It may be necessary to forego certain pet dietetic indulgences, but such
indulgences, are, after all, a mere matter of habit and a liking for new
forms of food can usually be acquired. One can not have the cake and
penny too. One can not safely reduce one's weight by any mysterious
method that will leave one at liberty to continue the indulgences,
whether of sloth or of appetite, that are responsible for its
accumulation.

[Sidenote: Summary]

The reduction of weight is really a very simple matter. No mysterious or
elaborate "systems" or drugs are needed.

If a reduction in the amount of energy food and an increase in the
amount of exercise is made, no power on earth can prevent a reduction in
weight.

Even a sedentary worker uses up about 2,500 calories a day. By reducing
the food to 1,200 calories (this can be done without decreasing its
bulk) and increasing the exercise to the point of burning up
3,000 calories, the tissues are drawn upon for the difference, and a
reduction in weight must be experienced just