Weight Gain and Weight Loss: Understanding Energy Balance
Understand the role of energy balance in weight gain and loss, and why sustainable eating and activity habits matter more than supplement shortcuts.
Start with energy balance
To understand changes in body weight, start with the relationship between the energy you consume and the energy your body uses.
Over time, consuming more energy than you use generally supports weight gain. Consuming less energy than you use generally supports weight loss. The practical challenge is finding an approach that is manageable and meets your nutritional needs.
If your goal is weight gain
A consistent energy surplus can help you gain weight. Build it around regular meals and adequate nutrition. Calorie-dense shakes or mass-gainer products can be convenient in some situations, but they are optional and do not replace a balanced diet.
If your goal is weight loss
A sustainable energy deficit can support weight loss. Adjust food intake and activity in a way you can maintain, while continuing to eat enough to support health and training. Fat-burning supplements are not necessary for this process, and a product label does not guarantee useful or safe results.
Combine an appropriate eating pattern with regular movement, strength training and recovery. The guide to training variables explains how intensity, volume and range of motion fit into a strength programme.
