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01. Lose Weight - About 25 million Americans are overweight. If you are among them this book will help you. If you follow its simplified, point-by-point instructions you will be able to reduce to your most desirable weight.

More than 95 per cent of all overweight is caused by an intake of food greater than an output of energy. The energy you expend in work and play is a vital factor in your successful reducing. This varies from person to person and depends upon age, height, and occupation. How to Reduce Surely and Safely offers each individual reader his own personal reducing program.

02. Dangers - You probably know right now whether you are overweight. If you have any doubt, turn to the table Desirable Weights for Height on pages 7 and 8. Later we will discuss the importance of this table in your meal planning, but for the moment just locate yourself by sex and height. Subtract your desirable weight from your present weight and you have the number of pounds you should lose.

03. Your Calories - Everybody talks and worries about his calories, but how many of us understand them?

Whatever else we humans may be, we're warm-blooded. Even our most primitive ancestors knew that warmth meant life, a cold body meant death. Our bodies are like radiators —somewhat more attractive to be sure—but similar in that warmth flows from them to the colder surrounding atmosphere. For this reason our bodies burn foods which supply units of heat known as calories.

04. Calories For Women - Without straining or tiring yourself, you can walk off 12 pounds a year.

Diet quacks announce triumphantly that it takes 35 miles of hiking to lose 1 pound of fat. Who has the time or energy to stroll 35 miles, say the faddists. No one, of course, except perhaps a boxer in training, and chances are that he's in better trim than you or I. At any rate we hope so, for his survival.

05. Calories For Men - Men have never worked less. Machines have taken the place of muscles. You can gain weight today faster than at any time in history.

The revolution that transformed the housewife's kitchen has also wreaked havoc with masculine activities.

The farmer who once walked behind the plow for six hours a day at the rate of 400 calories per hour now rides a tractor and expends about 130 calories in the same time. The lumberjack who chopped down and handsawed trees at a furious 450-calorie-an-hour clip operates a gas-driven chain saw at a meager 130 calories.

06. Diet Fads - The diet quacks are out in force. You and your pocket-book are the targets. These bogus scientists thrive on the overweight problem. They are expert in playing on your fears.

Quacks exist because large numbers of food faddists exist. Unlike you, who are taking the time to read the facts about food before reducing safely and surely, the fa' dist seeks a miracle prescription for eternal youth, beauty, and slimness. He thrives on half-truths, misinformation, ad superstition that would make an aborigine blush. In the process, food quacks are only too happy to relieve him of his cash.

07. Hidden Calories - If you eliminated just one pat of butter each day and your living habits remained the same, you could lose more than 8 pounds of body weight in one year. If you omitted l tablespoonful of salad oil per day, you could reduce an additional 10 pounds a year. The next few pages will tell you what you should know about foods to make your reducing easier.

08. Optimum Nutrition - You want to reduce your weight safely. At the same time you want to substitute better nutrition than you have ever enjoyed. So this is a two-pronged attack—while you eliminate excess weight you are taking positive steps to add the healthful foods you have neglected in the past.

09. Reducing Diet - This is your opportunity to find yourself. You are located somewhere in the table The Calories You Work, on pages 58 to 60. Find yourself by sex, height, age, and occupation, and you will discover the number of calories you spend each day. This is step one on the way to your Safe and Sure Reducing Diet.

10. Tips - A weight loss of about two pounds a week is your safest, surest method of reducing to your most desirable weight. Thus it should take you ten weeks to lose 20 pounds, fifteen weeks to lose 30 pounds, and twenty weeks to reduce by 40 pounds.

11. Illness - It has been pointed out that over 95 per cent of our overweight friends got that way simply because they ate more calories than they expended in the process of staying alive, working, and playing. But some people are unwilling to accept so simple an explanation. They talk about mysterious causes of obesity.

12. Underweight - It is difficult for our 25 million overweight citizens to realize that a sizable number of people suffer from the opposite extreme—underweight. To an obese person a condition of underweight might seem the next thing to Paradise.

Appendixes - Appendix A .........

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