Ask a Trainer About Nutrition [Video]

Calories, carbs and macros — oh my!

Sometimes it feels like nutrition advice is constantly changing and even conflicting. Are carbs good or bad? Does eating late at night really make you gain weight? All day, every day and sometimes on Sunday, we look at the data, we look at the fads, we look at the labels and try to make sense of it for you.

With our most recent video series, “Ask a Trainer,” we took it one step closer and got the questions direct from you. From healthy snack suggestions to stress eating, you brought us no shortage of nutrition questions.

Luckily, we know a few experts on the topic, and they’re willing to help lend their all the expertise, recommendations and motivation you need. In this video, our nutrition pros address macronutrients, weight loss and the difference between carbs and calories.

Want more tips from our trainers? Watch Ask a Trainer About Losing Weight.

Share your questions in the comments below to inspire our next check-in with our experts. We’re here with you on this journey — and our nutritionists are, too.


Ask the Dietitian: What’s More Important for Weight Loss— Calories or Macros?
What 1500 Calories Looks Like [Infographic]
How to Eat to Run: Fueling the Body for Performance
Do You Really Need to Eat Within 30 Minutes After Every Workout?
A Runner’s Guide to Weight Loss

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Can You Lose Weight by Using Probiotics?

Probiotics seemed to be everywhere in 2016, increasing in popularity to a point where even Google named them as one of the hottest food trends of the year by search volume. We’ve covered the health benefits here before as well: everything from questioning whether they’re for you to identifying the best sources — even in a purely liquid format.

By now you probably know a bit about the health benefits associated with probiotics when it comes to improved digestion and gut health. So now let’s take that a bit further: Can they help you lose weight?

The answer is complicated, but it’s fascinating and shows how much more we still have to learn about probiotics.

First, a quick refresher. Probiotics are live, good-for-you bacteria. The prefix “pro” means supporting or promoting, while the root word “biotic” means life. So probiotic literally means something that supports life. And this part is for you science nerds: Here is where the microorganisms come in.

The “microbiome” is the microbial community found throughout your body — a collection of tiny living things about 100 trillion cells strong. A large majority of these microbes are found in your gastrointestinal tract and have been shown to have some powerful effects on general health. Extensive research has shown that your gut’s microbiome is key in training your immune system, aiding in digestion and providing key nutrients for your body.

But what’s really exciting is emerging research that has revealed how the microbiome can be modified by what we eat or drink, which can lead to impactful health effects. And that’s where probiotics play a role: They help promote the health and activity of your microbiome and come in a variety of different foods and beverages.

The health benefits associated with probiotic intake are pretty impressive and include reducing markers of inflammation and allergy, constipation and lactose intolerance. Beyond these gut-specific effects, new research suggests that probiotics may play a role in weight. In a recent study, researchers investigated the impact of consuming probiotics had on body weight and body-mass index in nearly 2,000 healthy adults.

The findings suggested that taking probiotics resulted in BMI and body weight reduction of about 1.3 pounds (0.6 kg) per individual. Additionally, the data demonstrated that these effects were enhanced if participants took multiple types of probiotics, if the probiotics were taken for more than eight weeks or if the participants were overweight.

If you’re thinking, “1.3 pounds is barely anything,” that’s understandable — most of us want to lose more than the equivalent of a six-week-old kitten. But even small shifts can have a large effects on your overall health. Additionally, it’s also important to underscore that these findings also demonstrate that time might play a role in the ability of the probiotic to have an effect. So if you’re trying out a new probiotic, use it for at least two months before assessing if it’s had a difference, especially on your weight.

There’s some compelling evidence for the role of probiotics on weight loss, but it’s also important to note this field is very much still in its infancy. It’s an extremely hot topic in the science community, and we’re just at the tip of the iceberg in understanding the role of microorganisms on our overall health, let alone fully understanding the impact of probiotics on the microbiome.

The fact still stands that there are compelling reasons to add some probiotics into your diet, especially in the forms of probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi and kombucha.

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How to Use Being a Couple to Your Weight-Loss Advantage

Studies show that being part of a couple can be good for your health. Being in a functional romantic relationship has been shown to lower your risk of heart disease and maybe even increase your lifespan. One notable finding is that teaming up with your significant other can help you to achieve health goals such as losing weight.

Researchers from University College of London analyzed 3,722 married and co-habitating couples who had unhealthy behaviors such as smoking, being sedentary or overweight, and they deduced that men and women are more likely to commit to a positive behavioral change if their partner hops on board, too. (That is a big “if.”)

“Having someone going through the same challenges can provide support and encouragement, make you more accountable for your actions and help to reinforce good habits,” says psychologist Sarah Jackson, PhD, the study’s lead researcher. “For instance, your significant other can share the tasks of planning and preparing healthy meals or encouraging you to go for that run or swim after work when you don’t feel like it.”


Here are some additional ways in which pairs can motivate each other to get healthier.


“When it comes to getting healthy, the first step is to sit down and find a common shared goal,” says Guy Scotolati, a clinical instructor in the Department of Kinesiology and Applied Physiology at the University of Delaware. Once you’ve narrowed down what you want to accomplish, Scotolati suggests making a short list of all of the steps you can do together to bring it to fruition.

For example, if your plan is to eat healthier, ask yourselves if there is something you or your partner could do to help each other, Scotolati suggests taking turns cooking, ordering healthy meal-prep kits and coordinating shopping lists.


Sometimes, a hearty dose of competition can be just what you need to kick your motivation up a notch. “Having someone close to you trying to achieve a similar health goal may introduce an element of competition,” says Jackson. That, she adds, “may help to keep you on track when you might otherwise have let yourself have ‘just one’ cigarette or high-calorie meal or encourage you to push yourself that bit harder in the gym to keep up with your partner.”


Scotolati suggests finding a way to make achieving a goal such as exercising fun by infusing it with a social outing. “Stretch together, walk together, clean/do housework together, dance, go bowling, play golf, tennis, get bikes and explore your neighborhood and parks,” he suggests. All of these activities burn calories, but you might not even notice the burn, as they double as fantastic date nights.


Instead of just saying that you both want to lose weight and then going off on your own, personal trainer and wellness coach Amanda Dale recommends that couples commit to trying a new workout routine together. Training together “can provide the external accountability some couples need to put their money where their mouth is and commit to shaping up together,” she says. If you’d rather not share that much, online apps like Trainerize or DietBet “can help keep couples on track and allow them to work toward a common goal together, even if their diet and workout methods are tailored individually to them,” she says.


Another important element of getting healthy is extrinsic motivation, which means establishing rewards for targets reached. “As a couple, set up small rewards for consistent healthy behaviors, such as a new set of athletic clothes after cooking at home 10 times — and outcome-based targets such as a weekend trip after losing 15 pounds,” says certified strength and conditioning coach Mike Clancy. “People are best motivated by rewards instead of fear, and they’re more likely to stick to the plan when they feel empowered instead of belittled.”


Getting sweaty with your partner can do far more than just sculpt your body. “Working out releases certain hormones that can be invigorating and lead to a feeling of confidence and even sexiness,” says Jonathan Alpert, a psychotherapist and author of “Be Fearless: Change Your Life in 28 Days.” “Endorphins are produced in the brain and released during exercise, and exercise also stimulates the production of dopamine, which can lead to increased feelings of pleasure — a high, almost. This plays a major role in mood.”

Not in a relationship? No problem. You can still better your chances of completing a health goal by teaming up with a friend. “The advantages to working out with another person are well documented and significant. Humans are social animals and we are at our best when we are a member of a team or community,” says Stan Beechman, PhD, a sports psychologist and author of “Elite Minds: How Winners Think Differently.”

Too busy to coordinate schedules with a pal? Check in via phone calls, text and emails to keep each other on track. A study by the University of Pennsylvania revealed that even holding yourself accountable to your social media peers is enough to help you adhere to your fitness routine.

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IWB Weight Loss Program Transformation Story – Meetu Singh

Meetu before after, Weight Loss Program Transformation

IWB Weight Loss Program Transformation Story –  Meet Meetu Singh

It really feels great to be back writing for my blog and it is always a super feeling when you are writing about someone’s weight loss success story.

As you all know in the month of September we launched a weight loss support group on Facebook Indian Weight Loss Coach.

IWLC, Weight Loss Program Transformation

This group was an effort to help all those people who wanted to lose weight but needed someone to be accountable to. Within no time there were some serious people joining in and some of them wanted to go for a professional weight loss program which we were already running. In the past three years we have helped so many clients in losing weight, some clients give up the effort in between while some are so consistent that the end result gives us satisfaction and joy.

Today I am introducing Ms Meetu Singh who achieved her target of losing 10 kg weight in two months. Please follow Meetu Singh’s weight loss program transformation story…

It was in September when we started IWLC group on Facebook that I received Meetu’s message that she wanted to lose weight but there were certain health issues due to which she wasn’t able to do so. I had always known Meetu to be someone who was very particular about her evening walks and was surprised to know that she was still struggling with her weight issues.

meetu before, Weight Loss Program Transformation

Here was this woman 42 years old, 74.5 Kg, 5’1.5” suffering from Hypothyroid and High Blood Pressure. She was on medication for both the health issues. Despite being a healthy eater she was not able to lose weight. In her own words,“Though I always kept a watch on my weight yet, somehow with hypothyroid, it sneaked in. 8 years ago, I had lost some weight, which came back and refused to budge.  Then I was introduced to this weight loss support group on Facebook, ‘IWLC’, and I started following diet plans as well as workout ideas suggested there by the admins. I started eating better and had fun cooking better. I lost a few kilos just by following the group. From 74.5kg I reached 71.8 kg when I decided to go for a customized weight loss program.”

meetu before1, Weight Loss Program Transformation

Meetu joined a Two Month long IWB Weight loss program in October 2016. At that point, she was 71.8 kg. She knew that with her being on thyroid medication it would difficult to achieve a lot of weight quickly. She was with us for two months during her consistent and inspiring weight loss journey.

Meetu after1, Weight Loss Program Transformation

In her words,”I lost weight consistently with the help of my mentor, who helped me with workouts and diet feedback. I was provided customized plans with multiple options for each meal, need based Detox plans, instant guidance through WhatsApp. I was helped to make healthy food choices whenever I had to attend or organize a party, which incidentally is a part of my daily life.”

Meetu after, Weight Loss Program Transformation

Meetu started her weight loss journey with IWLC/IWB when she was 74.4 kg and by the end of the program she was 64.2 kg.

Meetu 64.2, Weight Loss Program Transformation

Meetu Singh we, IWB/IWLC Team congratulate you for your successful weight loss journey. Hope you stay focused and maintain good level of health and fitness.

IWB has been running the most successful weight loss program for the last three years and now we are more client friendly as we are super easy to communicate through WhatsApp. The clients can now contact us on calls and share their concerns and clarify doubts.

We had never revised our program fees but now now we feel it’s high time to bring in a few changes in the fee structure. The regular IWB Weight Loss Program cost now is as follows…

  • One Month Program – 5000/-
  • Two Months Program- 7,500/-
  • Three Months Program- 12,000/-

We often keep offering discounts like the one we have now…

  • One Month Program – 4500/-
  • Three Months Program- 9500/-

Isn’t it a great deal? This offer is open till 28 February 2017.

So don’t miss this opportunity, it’s your last chance to enjoy the benefits of health and fitness at your doorstep and that too at such a wonderful discounted price.

We will be back with more weight loss program transformation stories!

How did you find this Weight Loss Program Transformation Story? Join Our Weight Loss Program!

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