Now let’s review a bit what you are to do.

[Sidenote:  Plan the Day Before]

First:  Pledge yourself to yourself, and to someone else, so you will be ashamed to fail.  There is a great deal of psychology to reducing.  Use strong auto-suggestion.  Decide just how much you are going to eat in advance of the meal—­so many calories, no more! This sounds foolish, but it helps wonderfully.

Second:  Begin with a fast or a low caloric diet for the first day; keep it, if necessary, one day weekly.

[Sidenote:  Low Bridge on Fats and Pastries]

Third:  Study food list and make out menus the caloric totals of which are less than your maintenance diet.  Have a fairly balanced diet, some fat, some carbohydrates, some protein, and a good amount of green vegetables and fruit. Have 200-300 C’s of protein.

Fourth:  Masticate every morsel with such thoroughness that it is automatically swallowed.

Fifth:  Keep up your activities—­Red Cross and other relief work.

Sixth:  Remember that you will feel good in your little heart when you resist temptation to overeat, and when you don’t, you won’t feel good anywhere.

Seventh:  Some vigorous exercise every day.

[Sidenote:  There Is Life Substance and Intelligence in Chocolate Creams!]

NOTE:  If there comes a time when you think you will die unless you have some chocolate creams, go on a c.c. debauch.  I do, occasionally, and will eat as many as ten or so; but I take them before dinner, then me for the balance of my dinner—­

1 bowl of clear soup 25 C.
1 cracker 25 C.
------
Total 50 C.

And thus, you see, every supposed pleasure in sin (eating) will furnish more than its equivalent of pain (dieting) until belief in material life (chocolate creams) is destroyed.

Review

1.  Describe your stomach.

2.  If there is one thing more important than another, what is it?

3.  Repeat the five orders in chapter 8.

4.  Repeat the warnings.

5.  Work the following example: 

     X gains 25 pounds during the year. 
     How many calories has he averaged
     daily over his maintenance diet?

KEY: 

25 lbs. fat = 400 oz. fat.
1 oz. fat represents 275 C. food consumed.
400 oz. = 400 x 275, or 110,000 C.
110,000 / 365 = 301 C.
Answer.  X has eaten 301 C. per day more
than necessary.

6.  How many calories have you averaged daily over your maintenance diet?  And what could you have left off your menu and kept from gaining all that weight?

10

Testimonials

[Sidenote:  From the Field]

After you have reduced or gained, let me share your joys.  Write me a little note.  You need not sign your name if you don’t want to.  I anticipate the following: