10
Wednesday, January 11, 2017 The Nugget Newspaper, Sisters, Oregon
Fit For
Sisters
Andrew Luscutoff
Columnist
Understanding
weight-loss
dynamics
How many readers
have made the proclama-
tion that this new year is
going to be the time to lose
weight?
Do you lament over the
creeping pounds the win-
ter has layered on through
holiday eats-and-treats?
This is not uncommon, as
it is by far the most popu-
lar new year’s testimony
heard around the health
club.
Weight loss is tricky,
containing many variables.
These dynamics can lead
to disappointment and the
feeling that it’s just another
failure. Understanding
how the variables play out
against each other can help
you be more successful.
First, it is believed the
amount of calories needed
is fixed, but this is not the
case. Basal metabolic rate
(or BMR) is the number
of calories needed over the
course of a day for bodily
functioning. Think of all the
bodily systems constantly
working (heart pumping,
brain processing, digestion,
etc.) This number is based
on one’s cellular metabolic
rate, body size, sex and
other factors. It is unique
to each person and uses 50
to 70 percent of the calories
consumed daily. This num-
ber is the minimum some-
one must consume without
causing eventual problems.
Potential risks include: leth-
argy, diminished mental
capacity, and lack of moti-
vation ensuring stunted
weight loss.
The amount of move-
ment throughout the day
is important. A concept
known as NEAT or non-
exercise activity thermo-
genesis, is the proper way
of saying that movement
not structured into exer-
cise is a big factor. We all
know a person who can’t
sit still, fidgets, and gets up
often. These types are much
more likely to stay lean or
lose weight when watching
their diet. One study found
that staying busy burns up
to 350 more calories/day
than being sedentary. Also,
interesting to note, is that
the more the busy bodies
eat, the more they tend to
move. One study subjected
participants to eat a hyper-
caloric diet to gain weight.
The fidgeting types only
gained about one pound
compared to the others who
gained up to nine pounds.
They wore activity sen-
sors and noticed those who
gained less increased their
activity.
Another factor many
gloss over is the process of
diet-induced thermogen-
esis. Diet induced thermo-
genesis is how metabolism
adjusts in relation to how
much a person eats. The
principal is that the more
someone eats, the more cal-
ories they’ll burn. It is intu-
itive that on a diet a body
which is being fed lower
calories in turn will burn
less. Therefore, weight loss
is slowed. Weight loss will
slow down to a trickle, but
that can be avoided with the
input of exercise. Diet and
exercise are the one-two
punch to combat the woes
of lowered metabolism
Exercise has lasting
effects. Weight-lifting has
been shown to burn up to
15 percent more through-
out the day compared to
no exercise at all. Cardio
exercise ramps up metabo-
lism for several hours after
a session. This is because
of a phenomenon called
EPOC or post-exercise oxy-
gen consumption. A proper
term for the increases
in fuel mobilization and
metabolism which lasts a
few hours after a hard exer-
cise bout. Exercise is essen-
tial if someone desires to
continue to lose and keep
weight off.
Interviewing people
who successfully lost and
kept off up to 30 pounds of
weight for over a year, it
was found the key to suc-
cess was exercise. This
commonality was by far the
best indicator of success.
The average number was
200 minutes a week of mod-
erate exercise. This is more
than the current level of
150 minutes the American
Heart Association recom-
mends, because these indi-
viduals have post-weight-
loss conditions. This chal-
lenges weight loss to stick
because the body strives
for a consistent set-point.
Going from large to thin
will upset this and cause a
rebound back to the original
weight.
Weight loss is hard;
there are no simple tricks,
despite what the gurus
and pop media proclaim.
Knowledge is always the
best offense and know-
ing more about the body
gives someone a better
chance. Many of us know
a few people trying to
lose weight. Please share
this with them and help to
make the journey a little
easier.
Dr. Thomas R. Rheuben
General, Cosmetic, Implant
and Family Dentistry
~ Over 22 years Serving Sisters ~
We are preferred providers for Delta Dental PPO and Premier,
MODA, Advantage, Pacifi c Source, Cigna and the V.A.
541-549-0109
|
304 W. Adams Ave.
|
Sisters
Let Us
s Help You Get
Ge
et Thro
Through
T
h r o ugh
hro
h
.
.
.
R
E
T
N
I
W
Hair &
Nails
ls
Snow S hov e
akes
Roof Snow R
very
ellets & Deli
P
l
e
u
F
d
o
o
W
on
Pipe Insulati
ore!
Ice-melt & M
Natural &
Artifi cial
541-549-6566
484 W. Washington Ave., Ste. B
H
Hours:
M-F
M F 8 t to 5
5, S
Sat.
t 8 t to 4
4:30,
30 Cl
Closed
dS
Sundays
d
440 N. Pine St. • 541-549-8141 • www.hoyts.net
Snowboarding, puppy, on
list for Eatons in retirement
By Pat Graham
AP Sports Writer
Now retired, the Eatons
are taking up snowboard-
ing — even buying their own
boards and planning a trip
to Canada. The first couple
of the multi-events also are
welcoming a puppy to their
home.
Other than that, two-time
Olympic decathlon champion
Ashton Eaton and heptath-
lon bronze medalist Brianne
Theisen-Eaton haven’t made
many plans. They’re still
undecided where they want
to live permanently (Eugene,
Oregon, for now) or what
they want to do.
One thing is clear:
Stepping away in the prime
of their careers is a per-
manent decision. The door
won’t be left open.
“That thing is a bank
vault,” said Eaton, who turns
29 in a few weeks.
Simply too many other
passions to pursue. And that’s
what 2017 will be devoted to
for the couple who met at the
University of Oregon and
married in July 2013.
“It’s basically a gap
year for us, to figure out
what we do want to do for
certain,” Ashton said dur-
ing a phone interview with
The Associated Press on
Thursday, a day after the cou-
ple announced their retire-
ments in side-by-side essays
on their website. “That way,
we can dabble in a lot of
things. Brianne, she’s more
specific than I am. I have
pretty broad interests — edu-
cation, energy, transporta-
tion, space. I’ll go see what
those things hold and see if
there’s a way to make a dif-
ference there.”
Ashton sure made a dif-
ference on the track, win-
ning gold at the 2012 London
Games and defending his
title at the Rio de Janeiro
Olympics. He also exits
with his world record stand-
ing at 9,045 points, which he
amassed at the 2015 world
championships in Beijing.
Brianne, who represents
Canada, earned the bronze in
Rio last August.
“The Olympics are like a
big black hole and only when
you pass through it, that’s
when you start to see and
think about other things,”
Ashton said.
Shortly after the Rio
Games, this notion of retire-
ment began to hit them. The
announcement was a weight
off their shoulders.
“Now that it’s all done
and we woke up today as
normal people, it does feel
really freeing and exciting,”
the 28-year-old Brianne
said. “We don’t know what’s
ahead for us.”
And that’s appealing, even
if they no longer know how to
respond when someone asks
See EATONS on page 19
o u r Pe a
Spe a k Y
c e!
Let’s…Agree to
(Respectfully) Disagree
Citizens4Community’s next FREE quarterly event will
explore Civility Project Tenet #6: Be Agreeable . You’ll
learn ways to build trust and facilitate cooperation —
even in the midst of strong disagreement.
All are invited…
Wednesday, January 25 at
Sisters Fire Hall, 301 S. Elm St.
• 5:30 p.m. Gather and break bread with
fellow members of the community during
C4C’s inaugural “Soup & Civility” event
— a complimentary light meal made
possible by generous local sponsors,
Gregg Walker
including Melvin’s Fir Street Market.
• 6-7:30 p.m. Gain new, powerful skills as Gregg Walker,
professor of Communication at Oregon State University,
leads a workshop on Constructive Confrontation . An
internationally recognized expert in confl ict management
and resolution, Walker will share techniques to safely and
respectfully respond to disagreement and negotiate with
others for changes in behavior. (A free follow-up session
on effective facilitation strategies is set for Thursday a.m.)
Visit Citizens4Community.com for details!