NOTES ON OVERWEIGHT AND UNDERWEIGHT
How many people after age 35 have a conformation of body that is in
accord with proper ideals of health and symmetry? The average
individual, as age progresses, gains weight until he reaches old age,
when the weight usually decreases.
This movement of weight is so universal that it has been accepted as
normal, or physiological, whereas it is not normal, and is the result of
disease-producing and life-shortening influences.
The standards for weight at the various ages and heights have been
established by life insurance experience, but these standards, which
show an increase in weight as age advances, by no means reflect the
standards of health and efficiency. They merely indicate the average
condition of people accepted for life insurance, whose death rate--while
covered by life insurance premiums--is yet far above that obtaining
among people of the best physical type, who live a thoroughly hygienic
life.
MEN--OVER AVERAGE WEIGHTS
Experience of 43 American Companies--1885-1908.[G]
Number of Policyholders 186,579
-------+---------------+---------------+---------------+---------------
Ages | Overweight | Overweight | Overweight | Overweight
at | 5 to 10 lbs. | 15 to 20 lbs. | 25 to 45 lbs. | 50 to 80 lbs.
Entry | | | |
-------+---------------+---------------+---------------+---------------
| Death | Death | Death | Death | Death | Death | Death | Death
| Rate | Rate | Rate | Rate | Rate | Rate | Rate | Rate
| Below | Above | Below | Above | Below | Above | Below | Above
|Std.[H]| Std. | Std. | Std. | Std. | Std. | Std. | Std.
-------+-------+-------+-------+-------+-------+-------+-------+-------
20-24 | 4% | ... | 4% | ... | ... | 1% | ... | 3%
25-29 | 7 | ... | 10 | ... | ... | 12 | ... | 17
30-34 | 1 | ... | 14 | ... | ... | 19 | ... | 34
35-39 | 0 | ... | ... | 1% | ... | 31 | ... | 55
40-44 | 6 | ... | ... | 10 | ... | 40 | ... | 75
45-49 | ... | 3% | ... | 9 | ... | 31 | ... | 51
50-56 | ... | 2 | ... | 21 | ... | 24 | ... | 49
57-62 | ... | 2 | ... | 25 | ... | 12 | ... | 38
-------+-------+-------+-------+-------+-------+-------+-------+-------
The heaviest mortality (75 per cent. above the standard), is found among
those aged 40 to 44 who are 50 to 80 pounds overweight.
[G] _Medico-Actuarial Mortality Investigation_, Volume II, page 13,
compiled and published by The Association of Life Insurance Medical
Directors and The Actuarial Society of America.
[H] The standard death rate is that experienced by average insurance
risks of the same age, according to the Medico-Actuarial Committee.
It seems reasonable to deduce from these figures that the usual gain in
weight with advancing years is not an advantage but a handicap. We
should endeavor to keep our weight at approximately the average weight
for age 30, the period of full maturity, as experience shows that those
so proportioned exhibit the most favorable mortality. This weight, for
the various heights, is shown in the following table:
AGE 30--MEN
------------------------------------------------------------------------
Height. | Pounds. || Height. | Pounds. || Height. | Pounds.
-----------|----------||-----------|----------||------------|-----------
Ft. In. | || Ft. In. | || Ft. In. |
5 | 126 || 5 7 | 148 || 6 1 | 178
5 1 | 128 || 5 8 | 152 || 6 2 | 184
5 2 | 130 || 5 9 | 156 || 6 3 | 190
5 3 | 133 || 5 10 | 161 || 6 4 | 196
5 4 | 136 || 5 11 | 166 || 6 5 | 201
5 5 | 140 || 6 | 172 || .......... | .........
5 6 | 144 || ....... | ...... || .......... | .........
------------------------------------------------------------------------
AGE 30--WOMEN
------------------------------------------------------------------------
Height. | Pounds. || Height. | Pounds. || Height. | Pounds.
-----------|----------||-----------|----------||------------|-----------
Ft. In. | || Ft. In. | || Ft. In. |
4 8 | 112 || 5 2 | 124 || 5 8 | 146
4 9 | 114 || 5 4 | 127 || 5 9 | 150
4 10 | 116 || 5 4 | 131 || 5 10 | 154
4 11 | 118 || 5 5 | 134 || 5 11 | 157
5 | 120 || 5 6 | 138 || 6 | 161
5 1 | 122 || 5 7 | 142 || .......... | .........
------------------------------------------------------------------------
In fat people, the number of working cells is relatively less in
proportion to the weight than in thin people, as fat cells do not work.
Also, there is less body surface exposed in proportion to the body
weight, and consequently less heat loss. Likewise, fat people are less
active, and their little cell-engines do not call for so much fuel; but
in most cases the fuel is furnished right along in the ordinary diet,
and what is not burned up is stored up.
[Sidenote: Diet for Overweight]
For extreme overweight, diet should be prescribed accurately by the
physician to suit the needs of each individual case. Certain general
principles may be stated, however, as applicable to the average case.
Meals should be light and frequent, rather than hearty and infrequent. A
little fruit may be taken on rising and a glass of hot water.
A light breakfast is advisable; one or two poached eggs, no sugar, bread
and butter in small quantity.
For dinner, choice may be made of chicken, game, lean meat, fish not
cooked in fat, in moderate portions, and of such vegetables as celery,
spinach, sea-kale, lettuce, string beans, cucumbers, carrots, tomatoes,
cabbage, Brussels sprouts, turnips, bulky vegetables of low food value.
Tapioca or similar pudding may be used for desserts, and melon, and
other cooked unsweetened fruits.
A glass of hot water on retiring is advisable.
It is surprising what an enormous fuel value certain foods have which
are eaten very carelessly, and what a very low fuel value others have
which are quite satisfying to hunger. For example: One would have to eat
$9.00 worth of lettuce and tomato salad to furnish 2,500 calories, the
amount of fuel for the day's requirements (Lusk), while about 30 cents'
worth of butter, or 10 cents' worth of sugar would furnish the same
amount of energy. No one would think of feeding exclusively on any one
of these foods, but it is easy to see how the elimination of butter and
sugar and the introduction of such foods as lettuce, tomatoes, celery,
carrots, spinach and fruits, all of which have a low fuel value, would
enormously reduce the available energy and therefore the fat-forming
elements in the diet, yet fill the stomach and satisfy the
hunger-craving. Hunger is largely dependent upon the contractions of the
empty stomach and not upon a general bodily craving for food.
[Sidenote: Fat Forming Foods That Should, as a Rule, be Avoided by
Overweights]
Foods to avoid, in cases of overweight, are sugar, fats, milk as a
beverage, salmon, lobster, crabs, sardines, herring, mackerel, pork and
goose, fat meats, nuts, butter, cream, olive oil, pastry and sweets,
water at meals. Alcohol, which is not a food, 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 as surely as a reduction
in a bank account is made by drawing checks on it.
MEN--UNDER AVERAGE WEIGHT
Experience of 43 American Companies
Duration of Experience, 1885-1908
Number of Policyholders, 530,108[I]
--------+-------------------------------------------------------------
| Underweight, || Underweight, || Underweight,
| 5 to 10 lbs. || 15 to 20 lbs. || 25 to 45 lbs.
Ages |-------------------||---------+---------||---------+---------
at | Death | Death || Death | Death || Death | Death
Entry. | Rate | Rate || Rate | Rate || Rate | Rate
| Below | Above || Below | Above || Below | Above
| Std.[J]| Std. || Std. | Std. || Std. | Std.
--------+---------+---------||---------+---------||---------+---------
20-24 | ... | 7% || ... | 15% || ... | 34%
25-29 | 1% | ... || ... | 8 || ... | 16
30-34 | ... | 4 || ... | 0 || ... | 8
35-39 | 9 | ... || ... | 3 || ... | 2
40-44 | 15 | ... || 13% | ... || 3% | ...
45-49 | 3 | ... || 1 | ... || 11 | ...
50-56 | 10 | ... || 8 | ... || 9 | ...
57-62 | 7 | ... || 18 | ... || 19 | ...
--------+---------+--------------------+--------------------+---------
[I] Medico-Actuarial Mortality Investigation, Volume 11, page 10.
[J] The standard death rate is that experienced by average insurance
risks of the same age, according to the Medico-Actuarial Committee.
The most favorable mortality (19 per cent. below the average) is found
among those aged 57 to 62 who are extremely light in weight, compared
with the average weight for those ages. The next lowest mortality in any
other age group (15 per cent. below the average) is among those aged 40
to 44 who are 5 to 10 pounds under the average weight.
[Sidenote: Diet for Underweight]
Thin people lose heat more readily than stout people, as they have a
larger percentage of active tissue and expose more skin surface in
proportion to the body weight. They require, therefore, an abundant
supply of energy food, or fuel foods, fats, starch and sugar. Butter
and olive oil are better than other fats and less likely to disturb the
digestion. Sugar is a valuable fuel food, but should not be taken in
concentrated form into an empty stomach. Sweets are best taken at the
end of a meal, but in such cases the teeth should be well cleansed.
Fruit at the end of a meal tends to prevent any injury to the teeth from
sugar and starches.
Potatoes, cereals, bread and all starchy vegetables are fattening, but
should be well chewed and tasted before swallowing. Thin, anemic people
derive much benefit from egg lemonade or egg-nogs (without alcohol) made
from the yolks, which contain fat, iron and other valuable elements.
[Sidenote: Exercise for Underweight]
Overfatigue and exhausting physical exertion should be avoided.
Moderate systematic exercises, with deep breathing, and sleeping out of
doors, or approaching as near to it as one can, are advisable. At middle
life and after, underweight, unless extreme or accompanied by evidence
of impaired health, should not give any concern. Other things being
equal, the old motto "A lean horse for a long race," holds good.