Whether you're training for a marathon, starting a new weight loss regime or trying to lead a healthy lifestyle, fitness is as much about exercise as it is about food. We all know energy expended should exceed calories consumed if we want to maintain or lose weight, but estimating or calculating energy on the fly without a lot of experience is unlikely to produce the results you're after, nor is it a sane way to live. As with any pursuit, planning ahead can help us overcome delicious obstacles and inviting sofas, but it must be informed and practical if we want to see results.

Energy in, energy out

Unless you're one of the lucky few who can eat whatever they want, there's no escaping a nutritious diet and some form of regular exercise to keep weight off and reduce the risk of health issues. Becoming familiar with your basal metabolic rate (BMR) is the first step to figuring out how much energy you need to burn to avoid gaining (or losing) weight. Your BMR is the approximate amount of energy the body burns on its own, meaning if you're working out regularly and depending on other factors, such as diet, you may not need to do as much as you think. It also helps determine recommended daily calories based on your level of activity.

Don't overcommit yourself

Now that you know your BMR and have an idea about how much you could consume in a day without literally breaking a sweat, you can use this information to construct an activity and meal plan that ensures any additional energy consumed is expended. Alternatively, you could devise a plan that doesn't compromise food energy too much, but doesn't overdo the exercise to the point of exhaustion or giving up altogether. Finding the right balance is crucial for your health and long-term results, but don't forget the current recommendation of 20 to 60 minutes of moderate exercise a day (e.g. a brisk walk). Consulting a health professional is ideal in these situations, but you could save repeat appointments by developing a draft plan beforehand.

exercise... food... Knowing what to plan is the first step in getting it right

Know your food

Eating healthfully is integral to having a functioning body and mind to live the life you want. Unfortunately, knowing which foods to eat is not enough. In order to reach or maintain a healthy body, we need to be aware of food energy, the calories or kilojoules, by reading food labels and becoming familiar with energy contained in our oft-eaten meals. It needn't be precise, but using an app that tracks and calculates meals and calories will help you identify why the net of food energy and activity energy is a few too many hundred calories apart. These apps usually calculate your BMI and BMR, so that any activity you enter is instantly subtracted from food energy. After a month or so of regular tracking, you should begin to understand energy consumed and expended such that you needn't track every bite or stroll ever again.

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Plan meals in advance

Spending 10-15 minutes each week to plan meals, list associated groceries to shop for and schedule dates to eat out is one of the most effective ways to get your calories versus energy expenditure in check. A simple description of each meal, including snacks, for every day of the week is sufficient. Carry this with you at all times and only shop based on this list. You'll save money, time thinking about what you're going to eat, be more likely to opt for eating in as you'll have the ingredients on hand, and you'll become more aware of energy intake, which will assist in making smarter choices for the rest of the day or week.

Create an activity list

Along with your meal plan and grocery list, make a list of activities you enjoy doing or would like to do. Activities can be anything from playing tennis with a friend for two hours on a weekday, to taking the scenic route to the kitchen or bathroom at work or school. Having a handy list of the many ways you can add more movement throughout the day without significantly impacting your time will get you thinking about and actually moving more as a part of daily life and a fun, personal challenge. If you find yourself failing to bring more activity into your day, try using a timer, pedometer or activity tracker as a reminder and motivator.

Move more everyday almost anywhere

Even if you don't stick to your plan everyday, you'll be more aware of how much or how little you're doing or eating, eventually leading to healthier choices and more calorie-shredding activities.