Calorie. When you're trying to lose weight those three little syllables can sound a bit sinister. But calories really aren't the bad guys. Basically, a calorie is just a unit of energy. They give us the fuel we need to keep going. But did you know that when you cut calories you can actually boost your energy? Since calories are our main source of energy, it may seem counterintuitive that reducing them can boost our energy. But the trick -- even though a calorie, is a calorie, is a calorie -- is eating high quality foods that benefit your body.

When you aren't eating healthfully, you're likely to get extra calories from refined carbs (sugary foods, white bread/pasta/rice, etc.) and greasy foods. Those are choices that pack a hefty calorie punch and (though you may get an initial rush from sugar) ultimately leave you feeling sluggish. Slow-burning, healthful foods will keep your blood sugar stable and keep you energized throughout the day.

Whole-grains, fruits, vegetables, and lean protein are all good choices for energy-boosting foods. Some top picks include:

• Oatmeal
• Whole-grain breads or pasta
• Lentils
  
• Fruit smoothies made with low-fat yogurt
• Bananas
  
• Peanut butter
• Almonds
• Spinach
• Black beans.

It's also important to eat more frequently throughout the day. Try starting your day with a healthy breakfast, enjoying a small mid-morning snack, having a light lunch, noshing on a healthy snack mid-afternoon, then having a balanced dinner. Not only will this pattern keep you full (helping you resist the temptation of the vending machine down the hall), it will keep your blood sugar stable and maintain your energy.