It's that time of year. Everyone is committed to reaching that elusive goal weight. Local gyms experience overcrowding and long waits for popular equipment. Others avoid the crowds and spandex, and head to the store for the latest, greatest exercise equipment. Exercise is important. Participating in regular exercise will burn calories and improve appearance. It's important for weight loss and weight maintenance. It's also important for reducing stress, increasing cardio and muscular strength and improving balance. Research has also shown that regular exercise can improve the symptoms or reduce the risk of developing some chronic diseases. So what's missing?Even with all the benefits of regular exercise, the experts tell us a healthy lifestyle requires more than regular exercise. In order to achieve or maintain a healthy weight there has to be a balance between the food you eat and physical activity. Consuming too many calories, even with regular exercise, can lead to weight gain. An extra 100 calories a day stored as fat can lead to a weight gain of almost a pound in a month and almost 12 pounds in a year (think about what that can mean in a decade). Don't get discouraged. Even contestants on The Biggest Loser have to change their eating habits and they workout 4-8 hours a day. As much as we want it to be so, adding regular exercise doesn't mean we can eat whatever we want.A common mistake is overestimating calories burned during workouts and underestimating calories eaten. Avoid this trap by eating a balanced diet, high in whole grains, fruits, vegetables and lean proteins. Become aware of the calorie content in your favorite 'treats'. Pay attention to how hard you have to work to burn calories. Keep in mind that a morning at the gym can be undone by stopping for a mocha latte. It can take 60-90 minutes of brisk walking to burn off one of your favorite coffee drinks. 'Treats' are occasional foods, not daily rewards for working out!Just as exercise provides our bodies with more than just a way to control our weight, eating a healthy diet can lead to more than a desired number on the scale. A healthy eating plan can provide our bodies with the nutrients needed to fight off acute and chronic disease, keep bones strong, skin & hair looking young and healthy and provide the energy necessary to keep our brains sharp. So even when you achieve your goal weight it's important to continue your healthy eating habits and regular exercise routine.Need help developing a healthy eating plan that is right for you – let the Dietitians at Sound Bites Nutrition help! Contact us for more information..