Energy balance (energy in versus energy out)
is the key to weight control and is similar to keeping a financial budget. You have a daily allowance of calories (resting metabolic rate and activities of daily living) and you can choose to spend it any way you like. Healthy eating, in general, allows you to eat more while, at the same time, giving your body the nutrients that it needs. Spending your energy budget on a "super size" meal won't leave much left over for anything else. Exercise, on the other hand, is like having a second job. You can increase your disposable income” depending upon the amount of energy you expend during the day. In other words, exercise allows you a little more “wiggle room” in your caloric budget.

So how do you develop a smart energy balance plan? First, make sure your daily "bills" are covered. In other words, take care that the foods you are eating are also foods that will provide you with the nutrients that your body requires each day. This is fundamental fi~r health and shouldn’t be overlooked for the sake of calorie-counting. In fact, the foods that will give you the nutrients that you need arc generally low in calories such as fruits and vegetables. What iollows are some tips that will help you balance your daily energy budget and may help you save some calories (i.e. lose weight) along the way.

Build on vegetables,fruits and whole grains.
All carbohydrate is not created equally... or if it was, that changed when humans intervened. There is a world of difference between whole grains and refined grains. Whole grains provide nutrients and fiber where refined grains provide very little in the way of either unless the manufacturer has added them back. Fruits and vegetables have a high nutrient content; delivering a lot of vitamins and minerals without many calories. This is what is meant by the term “nutrient dense”. In addition, they are high in fiber which helps increase feelings of fullness. Whole grains, fruits, and vegetables are the best sources of carbohydrate.

Protein is Powerful.
There is a fair amount of research to suggest that increasing the amount of protein in the diet helps people lose weight. Protein may help stimulate signals which “turn oil” hunger therefore people stop eating sooner and stay satiated longer. The body also has to expend more energy to process protein than it does carbohydrate or fat. Whatever the reason, bumping up the protein in the diet by eating some at each meal and including it in snacks throughout the day may help stave off hunger. One last word, protein doesn’t need to be meat. Any animal product is a complete source of protein (low-fat milk, eggs, yogurt) and plants such as soy and nuts are also good sources.

Keep saturated fat intake low.
Not all fat is bad. In fact, omega 3 fatty acids (fatty fish and flaxseed) have been shown to benefit everything from heart disease to psychiatric disorders. Monounsaturated fats, such as those that are found in olive oil and avocado have a beneficial impact on blood lipids and heart disease. But just as carbohydrates differ, fats are different, too. Saturated fats and trans-fats (hydrogenated oils) are associated with an increased risk of coronary artery disease and some types of cancers. Saturated fat is found in marbled meats, whole milk, and cheese. Trans-fats are only found in processed foods and many companies are voluntarily making efforts to take them out of their products. However, if they are present manufacturers must list them on the label. Even though fat is an essential part of the diet, calories from fat should be kept under 30% of total energy intake.

Want more carbohydrate?
You’ll have to work for it!
The more you like to eat refined carbohydrate (pasta, bread, sweets, etc) the more important daily exercise will be for weight control. Exercise is an important part of the energy balance equation. To exercise at a moderate to high intensity, your body preferentially “burns” carbohydrate. Because fruits and vegetables are nutrient dense and need not be eliminated for weight loss, let exercise dictate the balance of carbohydrate in your diet. For example, if your exercise program consists of walking or other low-intensity exercise, you may need very little extra carbohydrate in your diet because your body can rely on fat for fuel. Conversely, if you exercise at a moderate to high intensity (enough to sweat) for 5 or more hours per week, your muscles will rely heavily on carbohydrate. If you don’t eat enough, your legs may begin to feel tired as the week goes on. In this case, you may need to increase the amount of carbohydrate in your diet to fuel your training sessions. This extra carbohydrate should come primarily from whole grain but if you have a sweet tooth, exercise enables you to more easily get away with indulging it every now and then.

Energy balance secrets of the experts:
The National Weight Control Registry is a list of folks who have lost weight and kept off thirty pounds or more for at least five years. Some of the things these successful people have in common are eating breakfast, eating a low-fat diet, regular weigh-ins, and exercising for an hour or more each day.

Eating breakfast is important because the stores which maintain your blood glucose (found in your liver) are running low by morning. Research has shown that if you skip breakfast, you’re more likely to head for foods that are higher in sugar and fat later on. Eating a breakfast which is high in fiber and includes some protein will allow you to maintain your blood glucose levels and make better choices throughout the day.

Weighing in is like receiving a regular bank statement; it helps you to determine where you are in relation to your goals. Sometimes you’re overdrawn and need to cut back and sometimes you’ve got plenty and you can splurge. Knowing which situation you’re in is the key, however, as any financial guru will tell you.

Exercise is money in the bank and is probably the reason folks who keep the weight off are such avid exercisers. They don’t have to work so hard to avoid the plethora of culinary temptations this country has to offer compared to those who don’t exercise. Additionally, exercise feels much more difficult with added weight which is, in itself, a motivation for keeping the excess weight off.