Diet and Exercise | How to Find the Perfect Balance

Finding the balance between Diet and Exercise

It is a wonderful feeling to realize that if you lie flat on your back all day and watch the world go by, your body burns up some 1,700 calories worth of energy just to keep alive. Add to this another 800 calories for the energy expended in sitting, walking, playing, and washing dishes or thinking seven or eight hours at an office desk, and you have a grand total of 2,500 calories that you must take Enough Calories each day in the form of food merely to keep your weight stationary. These figures apply if you weigh about 160 pounds.

Now suppose, after you have eaten your 2,500-calorie quota, you spy a solitary doughnut left over on the dessert plate. Its loneliness


touches you; unless it is eaten it is going to be thrown out with the coffee grounds and cantaloupe rinds. Sheer waste! So you eat it. Sheerwaist!
That single doughnut is a treacherous, subversive influence. It packs a 200-calorie punch. It boosts your daily calorie intake 200 degrees above par, for a total of 2,700. It is these extra calories you don’t need that keep you from getting slim.
Actually, not every calorie in this case of the superfluous doughnut is laid down in you as fat. Because of the stimulating effect of food itself, and through other regulatory means that nobody understands very well, you are usually able to handle a small portion of those surplus calories in your stride.In practical terms, however, a daily intake of 200 to 300 calories in excess of needs results in a weight increase of 8 to 10 pounds a year. Only 3/5ths of a pound a year is considered allowable; at least that is the usual annual weight increase of normal persons as they grow older. One investigator with a diabolically mathematical turn of mind has calculated that one extra pat of butter a day beyond one’s needs will add 165 pounds to one’s weight in twenty years.When you eat more food than you need, it is possible to take extra exercise to prevent its turning into fat. But we might as well be honest with ourselves. It takes more exercise than we think. For instance:If you consume, above your —the additional exercise maintenance requirements in needed to burn up calories— surplus calories would
require you to:

One doughnut (200 CALORIES) Conduct an orchestra for 2¼ hours

One ice cream cone (150 CALORIES) Wash dishes 2¾ hours

One marshmallow (20 CALORIES) Write for 1 hour

One small chocolate nut caramel (80 CALORIES) Typewrite 1½ hours

If you consume, above your —the additional exercise maintenance requirements in needed to burn up these calories surplus calories would require you to:

Two dates (56 CALORIES) Read aloud 2 hours
One peanut bar (350 CALORIES) Wash clothes 3 hours One chocolate ice cream soda (400 CALORIES) Saw wood 55 minutes

One fig bar (60 CALORIES) Do an hour’s ironing

One wedge of pumpkin pie (360 CALORIES) Swim 1¾ hours

One vanilla wafer (23 CALORIES) Sew 1 hour

Two Brazil nuts (90 CALORIES) Walk slowly for 45 minutes

One serving poultry stuffing (275 CALORIES) Sweep floors 2½ hours

One tablespoon thick gravy (50 CALORIES) Knit 1½ hours

One bottle (12 oz.) soft drink (120 CALORIES) Play the violin 2½ hours

Pretty somber, isn’t it? Each horrendous pound of fat stored on your person represents about 4,000 calories, and to use these up you would have to climb stairs for nearly four hours. That is why, although exercise is a splendid accessory, it is not practical as a sole method of reducing. Or are you tougher than we think?

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Coffee, Tea, Cocoa and Soft Drinks in Your Diet; What You Need to Know

Coffee and tea can never make you fat. Your reducing diet allows you to consume them, if you wish, until you splash when you walk. But note that this sky’s-the-limit attitude applies only to black coffee or clear tea. Drunk in this form, these inspiring infusions rate a flat zero for calories. Add cream and sugar, however, and the calories go Spitfiring heavenward. It’s the fixin’s that make you fat.

One teaspoon of sugar and two tablespoons of coffee cream give a cup of coffee a rating of 85 calories—largely fat calories, exactly the type the reducer needs least. Many a sparkling-eyed and clear-headed coffee drunkard thinks nothing of consuming five or six cups a day. The cream and sugar in these cups of coffee represent about an even trade for the calories where you can eat your pie à la mode. This is a case where you can eat your pie and have your coffee too, if you take it black.

Many of us have our own ideas about black coffee, though, so a compromise is in order. Instead of taking your coffee straight, dilute it fifty-fifty with warm milk. You are entitled to the milk anyhow in your reducing diet, so your calorie total will be unaffected. Make your black coffee a little stronger if the dilution is too weak for your taste. The calcium in the milk may even act as a nerve-pacifier, if you haven’t been getting enough of this vital mineral. The same principle of milk dilution applies to tea.
Sugar in your coffee is like bifocal glasses and gray hair: if you pour in so much sugar that your spoon stands up, people may think you’re growing old. Children have taste buds sensitive to sweets not only in their tongues but in their cheeks and throats. As we grow older these buds diminish and it requires a larger amount of sugar to give us the same sweet sensation. O£ course not everybody knows this, but that catty neighbor across the way may just happen to be in on the secret.

Five or six teaspoons of sugar a day in the same number of cups of coffee gives you a minimum of 100 calories of pure carbohydrate—no protein, no minerals, no vitamins. Excessive pure sugar is almost certain to unbalance the diet. Half a tablet of saccharin will usually sweeten a cup of coffee to satisfy the most sugar-hungry. Saccharin is a drug, to be purchased in a drug store, but except for rare cases of sensitivity it is safe to use in reasonable amounts. Diabetics are steady saccharin customers.

For that matter, coffee and tea are drugs too, in the sense that their particular enlivening element is caffeine. This drug is a definite stimulant to the nervous system and is so used in medicine. It raises the blood pressure, strengthens the heartbeat by slowing it, increases kidney activity and gives that lift which makes tea and coffee desirable to most of us. Unquestionably these beverages can be taken in excess and are capable of undesirable nervous irritation, but that’s a matter between you and your percolator.

In the case of tea, a quarter of lemon or orange is an excellent substitute for sugar. The fruit juice gives a tang to the Tea and bestows a respectable amount of Vitamin C.