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CNN Live At Daybreak
Interview with Lisa Drayer
Aired January 02, 2003 - 06:22 ET
THIS IS A RUSH TRANSCRIPT. THIS COPY MAY NOT BE IN ITS FINAL FORM AND MAY BE UPDATED.
THIS IS A RUSH TRANSCRIPT. THIS COPY MAY NOT BE IN ITS FINAL FORM AND MAY BE UPDATED.
FREDRICKA WHITFIELD, CNN ANCHOR: And if one of your new year's resolutions is to shed those excess pounds in time for bathing suit season, we've got some help for you.
Our favorite nutritionist, Lisa Drayer, joins us from New York.
And you've got some good ideas for us, huh?
LISA DRAYER, NUTRITIONIST: Yes.
WHITFIELD: To kind of simplify things for us?
DRAYER: Absolutely.
Let's say your goal is to shed 50 pounds this year. It sounds like a large task. But the key is setting small goals in order to achieve your larger goal. We're talking about small changes in the diet that give you big results over the long-term.
Now, remember, it takes about 3,500 calories to lose one pound. That's, we need to eat 3,500 fewer calories. But they do add up quickly. For example, let's say we switch to one percent milk from whole milk every day in our coffee.
WHITFIELD: Oh, boy.
DRAYER: We would lose about two and a half pounds per year. If you switch to skim...
WHITFIELD: Really?
DRAYER: Yes.
WHITFIELD: Just that little bit in your coffee?
DRAYER: Exactly. It's just 24 calories. That's based on two cups per day. But, you see, over the long-term, it adds up. If you switch to skim, you get an extra pound, so three and a half per year.
Also, if you cut the sugar out of your coffee, again, based on two cups, we're talking just 32 calories. But that translates to a loss of three pounds per year.
WHITFIELD: You can still have sugar, just not as much.
DRAYER: Or you can use an artificial sweetener.
WHITFIELD: Oh, an artificial sweetener.
DRAYER: Or an artificial sweetener, yes.
WHITFIELD: OK, you lost me on that one.
DRAYER: Equal or even Splenda.
WHITFIELD: OK.
DRAYER: Also, if every time you went to the movies you shared a pack of gummi bears instead of that monster bucket of popcorn, you would lose four pounds a year. And that's based on 15 movies a year. The reason is that popcorn is loaded with calories and fat, about 80 grams of fat and over 1,400 calories. So anything at the movies...
WHITFIELD: Yes, especially if it's buttered.
DRAYER: Exactly. But that's even without the butter.
WHITFIELD: Oh, boy.
DRAYER: It's about 2,400 calories once you add the butter. So just be careful at the movies. If you do want the popcorn, share it with the whole row.
WHITFIELD: OK, and then when you, I guess, butter your bagel, you might be slabbing on a few pounds, huh?
DRAYER: Absolutely. Exactly. If you switch to jam instead of butter, again, just a simple change, we're saving 100 calories a day, which translates to 10 pounds a year.
WHITFIELD: Oh, my.
DRAYER: Also, if we do fat free salad dressing instead of the regular, we will lose 13 pounds a year. Now, even if we switch to low fat, if you didn't want to go all the way to fat free, you would still lose about eight pounds per year.
WHITFIELD: But it still just doesn't taste as good, does it?
DRAYER: Well, you can do the low fat, but your palate does have to get used to it. So you can switch to low fat and then eventually to fat free. And if every time you grabbed that can of soda you stopped and chose water instead, you would lose 15 pounds a year. And that's just based on one can a day. If we were drinking three cans a day, that would translate to...
WHITFIELD: Oh my goodness.
DRAYER: ... 45 pounds lost each year.
WHITFIELD: Oh my gosh.
DRAYER: Yes.
WHITFIELD: All right, so stick to water and, you know, maybe even, I guess...
DRAYER: Or even diet soda.
WHITFIELD: Yes, or even black coffee or, you know, plain tea, huh?
DRAYER: Without the sugar, right. And also exercise. You know, we hear so much about exercise, but we don't need to do a lot. If we just walked briskly for 10 minutes each day, whether during our lunch break or home from work, we would lose five pounds a year. And if -- this is based on a 150 pound person. If we weighed 200 pounds, we'd get an extra pound, so we'd lose six pounds a year. Just 10 minutes of walking each day.
WHITFIELD: Wow. And that's the thing, you've really got to do, you know, these things in concert. You can't have one without the other, in other words?
DRAYER: Absolutely, diet and exercise, but small changes will give you those big results. It doesn't have to be so overwhelming. We don't have to change our whole diet overnight.
WHITFIELD: All right, sounds good.
Thanks very much, Lisa Drayer.
DRAYER: Thank you.
WHITFIELD: All right, that's food for thought, so to speak.
TO ORDER A VIDEO OF THIS TRANSCRIPT, PLEASE CALL 800-CNN-NEWS OR USE OUR SECURE ONLINE ORDER FORM LOCATED AT www.fdch.com
Aired January 2, 2003 - 06:22 ET
THIS IS A RUSH TRANSCRIPT. THIS COPY MAY NOT BE IN ITS FINAL FORM AND MAY BE UPDATED.
FREDRICKA WHITFIELD, CNN ANCHOR: And if one of your new year's resolutions is to shed those excess pounds in time for bathing suit season, we've got some help for you.
Our favorite nutritionist, Lisa Drayer, joins us from New York.
And you've got some good ideas for us, huh?
LISA DRAYER, NUTRITIONIST: Yes.
WHITFIELD: To kind of simplify things for us?
DRAYER: Absolutely.
Let's say your goal is to shed 50 pounds this year. It sounds like a large task. But the key is setting small goals in order to achieve your larger goal. We're talking about small changes in the diet that give you big results over the long-term.
Now, remember, it takes about 3,500 calories to lose one pound. That's, we need to eat 3,500 fewer calories. But they do add up quickly. For example, let's say we switch to one percent milk from whole milk every day in our coffee.
WHITFIELD: Oh, boy.
DRAYER: We would lose about two and a half pounds per year. If you switch to skim...
WHITFIELD: Really?
DRAYER: Yes.
WHITFIELD: Just that little bit in your coffee?
DRAYER: Exactly. It's just 24 calories. That's based on two cups per day. But, you see, over the long-term, it adds up. If you switch to skim, you get an extra pound, so three and a half per year.
Also, if you cut the sugar out of your coffee, again, based on two cups, we're talking just 32 calories. But that translates to a loss of three pounds per year.
WHITFIELD: You can still have sugar, just not as much.
DRAYER: Or you can use an artificial sweetener.
WHITFIELD: Oh, an artificial sweetener.
DRAYER: Or an artificial sweetener, yes.
WHITFIELD: OK, you lost me on that one.
DRAYER: Equal or even Splenda.
WHITFIELD: OK.
DRAYER: Also, if every time you went to the movies you shared a pack of gummi bears instead of that monster bucket of popcorn, you would lose four pounds a year. And that's based on 15 movies a year. The reason is that popcorn is loaded with calories and fat, about 80 grams of fat and over 1,400 calories. So anything at the movies...
WHITFIELD: Yes, especially if it's buttered.
DRAYER: Exactly. But that's even without the butter.
WHITFIELD: Oh, boy.
DRAYER: It's about 2,400 calories once you add the butter. So just be careful at the movies. If you do want the popcorn, share it with the whole row.
WHITFIELD: OK, and then when you, I guess, butter your bagel, you might be slabbing on a few pounds, huh?
DRAYER: Absolutely. Exactly. If you switch to jam instead of butter, again, just a simple change, we're saving 100 calories a day, which translates to 10 pounds a year.
WHITFIELD: Oh, my.
DRAYER: Also, if we do fat free salad dressing instead of the regular, we will lose 13 pounds a year. Now, even if we switch to low fat, if you didn't want to go all the way to fat free, you would still lose about eight pounds per year.
WHITFIELD: But it still just doesn't taste as good, does it?
DRAYER: Well, you can do the low fat, but your palate does have to get used to it. So you can switch to low fat and then eventually to fat free. And if every time you grabbed that can of soda you stopped and chose water instead, you would lose 15 pounds a year. And that's just based on one can a day. If we were drinking three cans a day, that would translate to...
WHITFIELD: Oh my goodness.
DRAYER: ... 45 pounds lost each year.
WHITFIELD: Oh my gosh.
DRAYER: Yes.
WHITFIELD: All right, so stick to water and, you know, maybe even, I guess...
DRAYER: Or even diet soda.
WHITFIELD: Yes, or even black coffee or, you know, plain tea, huh?
DRAYER: Without the sugar, right. And also exercise. You know, we hear so much about exercise, but we don't need to do a lot. If we just walked briskly for 10 minutes each day, whether during our lunch break or home from work, we would lose five pounds a year. And if -- this is based on a 150 pound person. If we weighed 200 pounds, we'd get an extra pound, so we'd lose six pounds a year. Just 10 minutes of walking each day.
WHITFIELD: Wow. And that's the thing, you've really got to do, you know, these things in concert. You can't have one without the other, in other words?
DRAYER: Absolutely, diet and exercise, but small changes will give you those big results. It doesn't have to be so overwhelming. We don't have to change our whole diet overnight.
WHITFIELD: All right, sounds good.
Thanks very much, Lisa Drayer.
DRAYER: Thank you.
WHITFIELD: All right, that's food for thought, so to speak.
TO ORDER A VIDEO OF THIS TRANSCRIPT, PLEASE CALL 800-CNN-NEWS OR USE OUR SECURE ONLINE ORDER FORM LOCATED AT www.fdch.com