Let's take a look at what fashion magazines were saying about weight gain 60 years ago—the following article is from the 1961 issue of the magazine "Siluett" and was published under the headline “Gaining Weight.”
The editorial staff receives numerous letters from our readers who have been classified as having a “full figure” based on our models. These letters express a great deal of concern about weight gain and repeatedly ask the same question: what should be done? If weight gain is pathological, only a doctor can help, as there are many different causes for abnormal weight gain. Surprisingly, however, many people do not even consider the possibility that the most common cause of obesity is overeating. To discuss how to avoid excess weight, we asked E. Vagas, Candidate of Pharmaceutical Sciences and head of the Biochemistry Department at the Institute of Experimental and Clinical Medicine of the USSR Academy of Medical Sciences, to share his insights.
In all sectors of our country’s economy, work processes are being mechanized and automated. Heavy physical labor, which requires a great deal of energy, is disappearing and is increasingly being replaced by mental work. The number of workers with a so-called “sedentary lifestyle” is constantly increasing. On the other hand, food is being produced in our country in accordance with the law and at a steadily growing pace. In the near future, all our nutritional needs in this area will be met. However, fully satisfying all the body’s needs must not lead to overeating.
Overeating, on the one hand, and a lack of physical activity, on the other, contribute to weight gain. Sometimes, excess weight has a pathological origin (such as disorders in the functioning of the endocrine glands or the central nervous system, etc.). Women often gain weight after childbirth or during menopause. The treatment of these medical conditions falls within the scope of a doctor’s expertise. In most cases (90–95% of cases), however, weight gain is caused by overeating. Weight gain resulting from overeating can develop into a disease—obesity.
Weight gain usually occurs between the ages of 30 and 40, as a person’s metabolism slows down by 7–8% every ten years after the age of 25. After age 30, people often stop exercising. Morning exercises, workplace exercises, and spending time outdoors are considered a waste of time. Sometimes people even believe that gaining weight isn’t a vice at all, but rather a sign of good health and respectability.
The “results” of such an attitude are not long in coming. As early as one’s 40s and 50s, functional disorders begin to appear in the body (shortness of breath, heart palpitations, rapid pulse, metabolic disorders, etc.), forcing people to seek medical help. The number of people who are damaging their health and shortening their lifespans through overeating is on the rise. Based on research they conducted, scientists in the German Democratic Republic concluded that “one in three people eats themselves sick.” We, too, are guilty of overeating. For example, the food served in our sanatoriums sometimes contains an average of 4,600 calories per day, while the energy requirement for cosmonauts during spaceflight is 2,700 calories. It is necessary for underweight people to restore their normal weight while at a sanatorium. However, it is not right for people whose body weight is 10–30 kg above normal to gain another 3–4 kg while staying at a sanatorium or vacation home. It is important to have a clear understanding of these issues, because the matter here is not just about “waist size,” but first and foremost about health.
So what is a person’s normal weight? A person’s normal body weight in kilograms is calculated by subtracting 100 from their height in centimeters (the so-called Broca formula). This calculation works well for a person who is 165 cm tall, whose normal body weight is therefore 65 kg. In reality, shorter people tend to be slightly heavier, while taller people tend to be slightly lighter than the weight calculated using this formula. To determine normal body weight more accurately, tables are used that take into account not only height but also gender, age, and body build. A weight fluctuation of up to 4 kg below or above the ideal average weight is also considered normal. Deviations greater than this, however, are classified as underweight or overweight.
To avoid gaining weight or to lose weight, self-discipline is essential, but some knowledge is also necessary. Not all foods are equally “dangerous” in terms of weight gain. For example, the following foods are nutritionally equivalent, each containing 100 calories: 11 g of lard, 13 g of butter, 40 g of bread, 80 g of beef, 100 g of potatoes, 150 g of milk, 150 g of cod, 170 g of apples, 400 g of cabbage, and 1,200 g of cucumbers. Consuming vegetables or fruits and protein-rich (but low-fat) varieties of fish and meat does not easily lead to weight gain. In contrast, high-fat meats (such as pork fat) or carbohydrate-rich foods (bread, rolls, porridge, etc.) are easily converted into stored fat in the body. Weight gain is promoted by the consumption of sugar and sweets (candy, chocolate, cookies, etc.). Therefore, overweight people should limit their intake of these foods. For example, it is recommended to consume no more than 20 g of butter and no more than 50 g of sugar per day. However, the daily diet must include at least 15–20 g of vegetable oil, which contains essential unsaturated fatty acids (vitamin F). Overweight individuals should also limit their water intake (it should not exceed 0.8–1.2 liters per day). Restricting the intake of fat and carbohydrates (starch and sugar) does not cause harm in a sedentary lifestyle; rather, it helps the body gradually burn off excess fat reserves. Furthermore, as a result of metabolic processes in the human body, starch and sugar are converted into fat, while fat and protein are converted into sugar (glycogen). Proteins can also be converted into fat.
When regulating body weight, protein intake (100–150 g per day) must not be restricted, as proteins boost the body’s metabolism and cannot be replaced by any other nutrient. Therefore, the diet must include sufficient amounts of lean meat, fish, cheese, cottage cheese, and similar foods. The diet must also be rich in vitamins and minerals, as these nutrients cannot be replaced by others. Vegetables and root vegetables are a very important source of vitamins and minerals. These foods contain little table salt (sodium) and are relatively rich in potassium. Potassium and sodium regulate the body’s water balance: sodium draws water into the tissues, while potassium helps remove it from the body. Thus, potassium-rich vegetables and fruits help the body eliminate excess water.
Studies in recent years show that the need for protein, vitamins, and phosphorus is greater during intense mental work than during physical work. Consequently, people with sedentary, mentally demanding jobs should consume fewer foods high in fat and carbohydrates, but more foods rich in protein, vitamins, and phosphorus.
You can only successfully combat weight gain if you manage to limit overeating and increase your body’s energy expenditure through more intense physical activity. Self-discipline is more important here than medicine. Monitor your weight, because weight gain leads to premature aging.
