If a person would need to "lose weight" then he/she need reduced the calories Input and increased the workout time and need to do Cardio as well as weight exercise with a balanced diet which includes high fiber and protein diet and it does not include more fat or that food which is considered as bad fats.
And, If a person wants to "Gain weight" then he/she required to increase the Calories Input and reduced its workout output and can eat a high level of good fat food keeping his health in mind.
A person who aims to lose weight should take in less amount of calories. Take note that most food indicates this amount in the packaging. Similarly, he also needs to loss the calories he has taken in. For those who wanted to gain weight, increase the caloric input.
