What do you think of when you hear the term 'energy balance' -- maybe askateboard stunt or a yoga pose? What it really means, at least in the healthcare community, is the art of consuming just the right number of calories tomanage your weight.

You're probably familiar with the balancing act of juggling career, family,friends, community, and personal needs. In weight control, the "balancingact" means taking in only as much food and drink as you need to fuel yourbody's basic functions, the activities of daily living, and exercise.

The number of calories needed for energy balance is highly individual, andit changes from day to day depending on your activity level. Weighing in onceweekly (or even more often) is the easiest method to determine whether you'rein energy balance. If you take in more calories than you burn, they will likelyshow up as weight gained, while creating a calorie deficit sends the needle onthe scale counterclockwise.

Beyond Counting Calories

Counting calories can be labor-intensive, and can take all the fun out ofeating. So instead of fixating on calories, think food, glorious food! Choosingfoods that are high in fiber, fluid, and nutrients that fill you up on fewercalories is the secret to painless calorie cutting.

Fruits, vegetables, beans, whole grains, low-fat dairy, and small portionsof lean meats and nuts are the kind of foods you should be enjoying each day.Unprocessed foods (those in their natural form) are the healthiest options atthe grocery store.

If you enjoy eating refined, processed foods, do so in moderation to bettercontrol your calorie intake.

Calories and Exercise

A healthy dose of regular physical activity will boost your metabolism intwo ways. Every time you move, you burn calories. Exercise also builds muscle,and the more muscle you have, the more calories you need simply to maintainyour basal metabolism (the number of calories required for digestion,breathing, blood circulation, and other body processes while you're atrest).

Of course, energy balance is not the only benefit of regular exercise. Thatlist includes weight loss, stronger muscles and bones, lower blood pressure andcholesterol levels, and a healthier heart - not to mention disease preventionand a longer life.

Exercise is a critical part of weight control and good health, but the truthis that, at least for some people, it can also send your appetite intooverdrive. Don't fall into the trap of thinking that exercising gives youlicense to scarf down cheeseburgers and donuts. The trick is to ease yourhunger with satisfying foods that taste good and are low in calories.

It's also a good idea to fuel up before your workout. Go for healthy,balanced snacks that include lean protein, complex carbs, fiber, and/or smallamounts of fat (try whole-grain cereal with berries and low-fat milk; half awhole-grain bagel with peanut butter and banana slices; a smoothie made withlow-fat yogurt, fresh fruit, and orange juice; or brown rice and steamedveggies sprinkled with a little cheese).