Wednesday, August 12, 2020 The Nugget Newspaper, Sisters, Oregon
Fit For
Sisters
Andrew Loscutoff
Columnist
Obstacles
to diet and
weight loss
The weight loss desire of
our nation is insatiable, and
despite our purest inten-
tions, many health and fit-
ness professionals are still
getting it wrong, wondering
<Why can9t these people see
how simple it is?= Or <why
can9t they give up the late-
night binges of ice cream?
Don9t they see all those
extra calories?=
What goes wrong?
The Depletion-Binge-
Depletion Cycle: This is
most common with highly-
motivated dieters. They
stick to a diet, no carbs, no
sugar, no this or that. Their
body gets depleted, scream-
ing for enough calories to
function, yet their advisory
begins to resist after a life
of indulgence. By the end
of the day, it can go on no
longer. Out comes the ice
cream, the wine, the brown-
ies. Out the window go all
the diet restrictions
Sound familiar? The
reason why this happens is
because the body requires a
minimum amount of nutri-
ents, and calories to exist.
Our dieter is well below
the threshold 4 skipping
breakfast and eating celery
and peanut butter for lunch.
Handfuls of snacks through-
out the day.
Better to make sure that
calories total is not below
20 percent of maintenance.
This means that if a person
needs 2,400 calories a day,
they can aim for around
2,000. This is not a rapid
six-week weight loss mir-
acle of social media glory,
but they will be left with
ego intact and keep the
train rolling well beyond
six weeks. Dieting is about
simple changes over the
long haul.
Over-exercising: A per-
son starts a diet, and begins
exercising much more than
usual at the same time.
Here is the problem: train-
ing with intention requires
increased metabolism, mus-
cle recovery, and regenera-
tion, which all require more
energy. This isn9t to say
one can9t diet and exercise
in harmony, but the level
at which one does so will
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be compromised. A person
training to run a marathon
and lose 20 pounds will
have some choices to make.
Either they get smarter
about exercise fueling and
recovery (beneficial to
performance) or they ease
the training to very simple
parameters (allowing them
to lower calories for weight
loss).
If exercise is more for
activity and general fit-
ness there is no issue 4
but know the difference
between training and diet
for the best results.
Mindless Snacking:
Coffee for breakfast, a
sandwich with hummus
and veggies at lunch, and
a salad for dinner. You9re
lucky to get 1,000 calories
there (about half of a sen-
sible diet). What9s that?
No weight loss? Look
deeper. Handfuls of pea-
nuts between calls? A bowl
of chips beside you while
watching TV? A spoonful
of almond butter here and
there? There9s around 1,000
calories of less-than-notice-
able eating. This will surely
lead to the weight-loss pla-
teau many are lamenting.
Over-analyzing: Articles
about fad diets, avoiding
gluten, or toxic dairy con-
volute simple nutrition.
This pressures a person to
conform to trends around
minutiae before establish-
ing the basics. Does anyone
know a person who may
only buy organic, yet 50
percent of their meals con-
sist frozen prepared meals?
Or the person who scruti-
nizes toxins in certain foods
yet barrages their body
with boozy drinks? <Stay
away from fast food,= they
say; yet the freezer full of
<Trader Jeff9s= frozen spin-
ach and cheese enchiladas is
righteous because, certainly
a major corporate food pro-
ducer has its customers9
health and wellness above
it9s profits, unlike fast food
chains.
Weight gain is a creep of
excess that manifests over
time; the palette adapts to
salty, sugary, and sweet
treats. To undo this, a person
needs to decrease calories,
and improve the nutritional
quality. This means scaling
back, while still nourishing
the body, and getting one9s
mind wrapped around the
tenants of simple nutrition.
Eat simple foods, with the
least amount of processing,
and enjoy the tastes and fla-
vors without worry. When
whole grains and complex
carbs, lean meat, veggies
and fruits make up 80 per-
cent of the foods consumed,
you have a good start.
AFRICA: Photographer
caught in the open
with lioness
Continued from page 9
number of rash decisions and
mistakes I9d just made and
knew there was no good way
out. I had become an overly
exuberant zebra foal caught
out in the open and attempt-
ing anything would be utterly
futile. You sickeningly freeze
in place.
Her gaze shifted, went
from scanning about to tightly
focused. Those eyes locked in
on me, and, in particular, my
eye looking through the view-
finder no more than four feet
from her.
I9d never been this close
to a bear, wolverine, or sea
lion. A heartbeat skipped by.
My mind ceased undertak-
ing further thoughts; the body
released itself from perform-
ing many of its functions. I
had begun the process of let-
ting go.
Unfortunately, one of the
functions my body undertook
was holding onto that camera
directly above her. With no
conscious awareness of doing
it, my hands released their
grip and it began a tumbling
arc towards the forehead of
the lioness.
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