The main concept in a weight control program is to achieve energy balance for your body. This means creating a calorie deficit for weight loss, a surplus for weight gain, or maintaining balance for weight maintenance. Here's a breakdown of the key aspects:

• Energy Balance: It's all about calories in vs. calories out. You need to consume an amount of calories that matches the amount your body burns to maintain your current weight.

• Calorie Deficit for Weight Loss: To lose weight, you need to burn more calories than you consume. This creates a deficit that forces your body to tap into stored energy (fat) for fuel.

• Calorie Surplus for Weight Gain: If you want to gain weight, you need to consume more calories than you burn. This surplus provides the energy your body needs to build muscle and store additional fat.​