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What Kind of Diet and Exercise Regimens Really Work?Aired January 5, 2001 - 4:45 p.m. ET
THIS IS A RUSH TRANSCRIPT. THIS COPY MAY NOT BE IN ITS FINAL FORM AND MAY BE UPDATED.
JOIE CHEN, CNN ANCHOR: This time of the year, of course, we're all thinking about it. It's all over the magazine covers. It's on the TV shows. It's a lot of advice about how we should try to lose weight. Many people, it seems, will try just about anything. Not everyone succeeds, though.
What people really need to know: How to separate truth from myth. For some answers, we're turning this hour to Roxanne Moore. She's an award-winning registered dietitian. She's with the Towson University Wellness Center and joins us this hour from Baltimore.
Thanks for being with us.
ROXANNE MOORE, REGISTERED DIETITIAN: Thank you very much for having me today.
CHEN: Great, well, we want to move straight to some of the myths, the facts and the truth as we separate all of those. Let's move to the first one right away, and that is one about cutting fat. Can you cut fat from your diet without calories and will that automatically help you lose weight. True or false?
MOORE: Well, there is some truth and there is some falseness to that statement. The bottom line is, if you cut calories, whether they come from fats, carbohydrates or protein and those calories end up being less than what you're body needs on a daily basis, then generally you can lose weight.
But cutting fat in and of itself will not help you lose weight if you replaced those calories with non-fat foods and fat-free items that have a lot more sugar added to them. So, a lot of these fat-free things that we see on the market actually have a lot of hidden calories in them, and you have to be careful with your portions.
CHEN: All right, let's talk about when you should eat those portions. I've heard a lot of people say, hey, look. If you eat a whole lot of meals during the day rather than just three big meals, eating a meal every three hours a day, will that help just anyone lose weight?
MOORE: For some people it does help because it helps prevents a lot blood sugar swings; it helps stabilize their energy level and it helps prevents them from overeating at the next meal. But for other people, you have to be careful. If they're nibblers and they're nibble throughout the day on high calorie foods, then it could defeat their purpose, causing them to actually gain weight.
So, the bottom line is that you need to find out what pattern of eating works best for you. How do you function best throughout the day, and then stick to that pattern if you're having success.
CHEN: I think people are going to be worried when they see that thing at the bottom of the screen there, don't stroll to lose weight. It's all that talk about exercise, whether a moderate amount exercise is enough. Is a moderate amount of exercise enough to make a huge difference in weight loss?
MOORE: Well, there are some key words there, moderate and huge difference. Moderate exercise three times a week is generally going to help the person maintain their weight, definitely you know, afford them some health benefits.
But if you're really trying to lose weight, you're going to need to do more than that, and oftentimes it's at least five times a week of exercise, at least 30 minutes of exercise on a daily basis, at least.
And you can accumulate that so if 30 minutes seems overwhelming to you, try to include 30 minutes over the course of your day; maybe 10 minutes in the morning, 10 minutes in the afternoon and 10 minutes in the evening. That's a good place to start.
CHEN: So, it's OK if you do it in -- split it up like that? It still works?
MOORE: The bottom line is you're trying to create a calorie deficit. Whether you do it all within a 30-minute time span or if you do it in 10-minute intervals throughout the day, that's OK. You may not always be achieving the same cardiovascular benefits, but if you're creating a calorie deficit then indeed, it's certainly going to help you lose weight.
CHEN: All right, well, thanks very much, Roxanne. Roxanne Moore from the Towson University Wellness Center, joining us from Baltimore trying to help you out with some tips about how you really can lose weight and make yourself feel better.
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