Online weight loss coaching (is it right for you?)

nutrition coaching

What is online weight loss coaching and is it right for you?

We are about to find out…

How much does a weight loss coach cost?

The price of a weight loss coach can vary a lot. It depends on things like how experienced the coach is, where they work, what they offer, and how long you work with them. Different coaches charge different rates, and it can also change if the coaching is in-person or online.

Usually, a weight loss coach costs between $50 and $200 for one hour of coaching. Some coaches might have packages where you pay for several sessions at once, and that can be a few hundred dollars or even a few thousand dollars. In my coaching practice, there are 3, 6, and 12-month weight loss coaching options. You have the ability to save some money and pay in full or pay month to month. Prices range from $129 to $499 per month depending on the package and services offered.

Before you pick a coach, it’s a good idea to do some research. Check their qualifications and see what other people who worked with them say. You can read about reviews of my business here and here.

Also, find out if your health insurance covers the cost of weight loss coaching, as it might be seen as medically necessary.

Ask for a free consultation and come prepared with some questions you want to be answered. If you’re going to spend 3 or more months with this person you should figure out if you actually like them first. 

What is a weight loss coach? 

This is you trying to navigate weight loss without a coach. It’s like trying to find a buried treasure without a map.

And this is also you navigating fitness and nutrition with a coach. You get the map and all you have to do is follow directions.

Confused emoji and happy emoji searching for treasure

You could do it on your own but a weight loss coach is a more efficient way to get to where you want to be. They help you identify where you went wrong in the past and what you can do now to be successful.

A good weight loss coach will help you get better fitness, nutrition, mindset, and lifestyle guidance tailored to your specific goals. And if they’re really, really, … like really good. They’ll help you create a better relationship with food and your body.

What are the benefits of a weight loss coach?

Many people assume that health, fitness, and nutrition need to be your number one priority in order to be successful with weight loss. This is not the case and it’s also an unrealistic expectation for most people.

Health and fitness are probably never going to be your number one priority and that’s ok. It doesn’t need to be to build a body you’re proud of.

It’s like trying to fit a square peg into a round hole. It won’t fit. The harder you try the more frustrating it becomes.

blue square peg into wooden round hole

The biggest benefit of hiring a weight loss coach is that it allows you to focus on things like family, work, and personal interests. The real priorities for you. All the while your coach handles the workouts and nutrition.

Another benefit when working with a weight loss coach online is that you’re NOT just paying for someone’s time in the gym. You pay for more than that so get your money’s worth.

With in-person coaching, there’s this weird psychological phenomenon that happens where clients and even some coaches only see value in the hour you’re in the gym together.

Real coaching extends far beyond that. You’re not only paying for an hour in the gym with your coach. You’re paying them for their expertise, support, and accountability. This bleeds into the other 23 hours of your day.

Because you’re not in the gym together there’s the value attached by you and the coach to those other 23 hours.

Online weight loss coaching fits your schedule

With in-person coaching, if you need to cancel a session late due to an emergency you’re often charged for it. With online weight loss coaching, you have the ability to work out when it fits your schedule – not the coaches.

  • Do your kids have a school event if you need to attend? No problem.
  • Need to stay late at work? Totally cool.
  • Want to sleep in and move your workout to later in the day? Yup, you can do that too.

Your weight loss coach is ALWAYS there with you

Heading out to a restaurant and not sure what to get? You’re only a message away from connecting with your coach to get support.

Traveling and need an adjustment to your workout and diet? No problem, pop open your phone and let your coach know.

Online weight loss coaching is cost-effective

Because your coach doesn’t have gym fees or overhead costs they’re able to charge much less. Without sacrificing personal attention and care for you. You get the same custom and personal attention at a reduced cost and with great flexibility.

You get more communication and support

In-person weight loss coaching usually starts and stops in the gym. With online weight loss coaching communication with your coach outside of that hour is encouraged and expected.

Extrinsic motivation

Knowing you have someone looking at your workouts, food logs, and progress is a very powerful thing. You don’t want to let your coach down and they don’t want to let you down so shit gets done.

What are the disadvantages of a weight loss coach?

Online weight loss coaching has its disadvantages too. While most coaches allow you to upload form-check videos with the click of a button. There’s no real-time feedback and instant form checks like you would get when in the gym.

However, most good online weight loss coaches will take you through an onboarding process where they get to see how your body moves. From here, they will prescribe the best exercises for the way your body moves.

A lot of people will feel more accountable if they have someone to meet. There’s the sunk cost of paying for an appointment and losing out if you don’t show up. However, if you don’t want to train you’ll find a way not to train.

What do you usually get with online weight loss coaching?

Online personal training

Online Training plans

Custom workouts based on your personal preferences and available equipment. Someone who actually looks at your workouts and activity and recommends changes. An expert in your pocket who works with you to set goals like, walking 10 minutes today at a moderate pace, or doing 10 squats before dinner today. Then all you have to do is click a button and confirm that the goal has been met.

You don’t need to figure out the perfect plan. You just need to follow the instructions that are personalized to you. You’ll wake up every day knowing exactly how to exercise and eat for your goals.

Instead of feeling overwhelmed by all the choices out there. You’ll feel confident knowing exactly what to do and when to do it. Instead of getting frustrated with yourself for not having enough willpower, you’ll have a plan that doesn’t require it to stay on track.

Your training program will be easy to access and track. Exercise demonstrations and form checks are always available. Workouts can include notes and instructions about how best to achieve your goals. When needed coaches can even upload custom exercise videos to your workout plan.

Nutrition guidance and food recommendations

Someone who actually looks at your food log suggests changes and even recommends what your caloric intake and portion sizes should be with each meal. You can even set habit-based goals like eating veggies with lunch today or setting up practices to help you with stress and emotional eating. 

Headed to a restaurant, traveling, or not sure what to pick up at the grocery store? That’s what your coach is there for. 

Mindset and lifestyle management

When practicing health and fitness, when practicing anything. I can guarantee with 100% accuracy that a few things will happen.

  • You won’t always be motivated
  • At some point, you’ll feel tired
  • Stress will make things hard
  • You will get bored with it
  • At times you’ll feel like you have too much on your plate

All this is ok and expected. The best thing you can do is plan for them. And that is what a coach is for. To help do some of the thinking for you.

Anything else you want

Your coach is the guide and support system but it’s your journey and you make the choices. You can express what you’d like to work on, adjust, and what you feel may be more helpful based on where you’re at.

You know your life better than a coach ever could. Share what you’re noticing and where you’re feeling stuck. The coach is there for their expertise, support, and guidance. Whatever your goals may be.

Some bonuses I include in online coaching

  • Recipe Index: Not sure what to make? I’ve got you covered with my personal recipe index. You’ll also get a protein shake guide, teaching you how to make the perfect superhake every time.
  • Weekly lessons and education: Each week you’ll get 2 to 3 lessons from me. These lessons are designed to help you navigate fitness and nutrition in the real world.

Rather than overwhelming you by throwing a bunch of information at you all at once. We’ll drip the most important skills, habits, and knowledge so that you can take action and avoid procrastination.

Think of these lessons as me sitting on your shoulder. Subtly reminding you of what you’re doing and why.

Is online weight loss coaching a good fit for me?

It’s not the right fit for everyone but it could be a good fit for you if.


Coaching can help you lose weight and body fat, build physical strength and confidence, get results that last, and get off the diet roller-coaster once and for all. Good coaches won’t give you a crazy diet or exercise programs to follow; instead, they’ll help you build habits that will get you results that last forever.


If you’ve tried something before and “failed” — or just can’t stick with it — know that you’re not alone. And it’s not your fault. After all, self-directed training and nutrition programs fail 98 percent of the time. Not to mention, after many years in the fitness industry, I’ve seen dozens of diet and exercise fads come and go. That’s why I don’t follow fads.
Good coaches will teach you doable daily actions that are designed to fit into a busy lifestyle. Bottom line: You’ll learn to make fitness and nutrition a part of your life, without it taking over.


Nothing worth doing can be done alone. That’s why I work closely with my clients to help them eat well and exercise, no matter what other craziness is going on in their lives. You’re busy and have enough to worry about; your coach’s job is to take care of the fitness and nutrition details so you don’t have to.


Coaching isn’t just about working out and eating right. It’s about personal development so you can live your best life. Discover what’s been holding you back and keeping you from living to your full potential.


  • You have a busy schedule and need flexibility with your training
  • Don’t enjoy the gym and prefer to workout at home
  • Love the gym but enjoy it as “your time.”
  • Live in a remote location
  • Jive well with a coach online that doesn’t live near you
  • Travel a lot for work or in general and need training and nutrition while on the go
  • Want results at a lower price point

How does weight loss coaching work?

Weight loss coaching involves working closely with a coach who provides personalized advice, support, accountability, and motivation. The exact approach may vary depending on the coach and the coaching packages they offer. However, it generally follows a structured process.

At the beginning of your weight loss coaching journey, the coach will assess your health, goals, lifestyle, dietary habits, exercise routines, and any existing health issues. This initial evaluation sets the foundation for the coaching process.

Following the assessment, you and the coach will collaborate to set achievable and measurable goals. These goals should be specific, easy to track, and have defined timeframes. The coach helps ensure that your objectives align with your overall health and wellness aspirations.

With your goals in mind, the coach develops a personalized plan that takes into account your preferences and needs. This plan may include dietary recommendations, exercise routines, and strategies for managing stress or improving sleep quality.

One of the coach’s primary roles is to educate and support you throughout your weight loss journey. They offer guidance on topics such as making better food choices, controlling portion sizes, building healthy habits, and making informed decisions. Additionally, they provide ongoing support to help you stay on track and remain motivated.

Regular monitoring is a crucial component of weight loss coaching. Typically, this involves daily check-ins and more in-depth assessments on a weekly basis. The coach closely observes various metrics, such as your dietary choices, exercise routines, physical changes, hunger levels, mood, stress, energy levels, and digestion. This data helps the coach understand what’s working and what adjustments may be necessary.

When you encounter challenges or difficulties, your coach will assist you in finding effective solutions. They play a vital role in ensuring that you stay committed to your weight loss plan.

A fundamental goal of a good weight loss coach is to help you not only achieve your weight loss objectives but also establish sustainable, healthy habits. They aim to guide you toward your goals efficiently while fostering your confidence in maintaining these positive changes independently in the long term.

Weight loss coaching can take place through various formats, such as in-person sessions, phone calls, video conferences, or online interactions. The frequency and duration of coaching sessions are typically determined collaboratively between you and your coach.

What training or certifications should a weight loss coach have?

A good weight loss coach should have the right training and certifications to help you lose weight safely and effectively. The requirements might be different depending on where you are, but here are some common certifications and qualifications for a good weight loss coach:

  • Certified Health Coach (CHC): Health coaches learn how to help people with their health and wellness goals, including weight loss.
  • Certified Nutrition Coach: Nutrition coaches study nutrition, meal planning, and how to help clients make healthier food choices to manage their weight.
  • Registered Dietitian Nutritionist (RDN): Registered dietitians are trained healthcare professionals who know a lot about nutrition. They can help with weight management and give advice about what to eat.
  • Certified Personal Trainer (CPT): Personal trainers aren’t just for weight loss, but they can help you with exercise and physical activity to support your weight loss goals.
  • Weight Management Specialist: Some coaches have special certifications that focus on helping people manage their weight and deal with problems related to being overweight.
  • Health and Wellness Coaching Certification: These certifications teach coaches how to help with overall health and wellness, which might include weight loss.
  • Behavior Change Specialist: Coaches with this certification know how to help clients change their habits and make healthy choices.

It’s really important to check if a weight loss coach has the right qualifications and training. Look for coaches who have certificates from reputable organizations. You can also ask to see if they’ve helped other people with weight loss successfully.

Remember that certifications are only part of what makes a coach good. Just because they DO NOT have certain qualifications does not mean they are not a good coach. They should also be experienced, compassionate, and up-to-date with the latest research on weight loss and nutrition.

What is the cheapest way to lose weight if I can not afford an online weight loss coach?

Losing weight on a budget is entirely doable. Remember, that to lose weight you need to be in a moderate consistent calorie deficit over time. Without this, you will not lose weight. Combined with enough protein, resistance training, daily movement, sleep, and de-stressing you’ll be very successful on your own.

A few action steps to help you get started on your own:

  • Cooking at home is an economical choice compared to dining out. It grants you control over portion sizes and ingredient selection, contributing to healthier eating habits.
  • Prioritize a balanced diet, incorporating foods such as fruits, vegetables, whole grains, legumes, and lean proteins.
  • Practice portion control to prevent overeating and minimize food waste.
  • Stay hydrated with water, a cost-free beverage that also aids in satiety when consumed before meals.
  • Engage in physical activity through low-cost or free options like walking, jogging, cycling, or bodyweight exercises at home or in public spaces.
  • Explore free workout resources on platforms like YouTube, which offer a wide range of exercise videos for home use.
  • Leverage free or inexpensive mobile apps to monitor your food intake and exercise progress, helping you stay on track with your weight loss objectives.
  • Eliminate sugary drinks from your diet. Opt for water, herbal tea, or diluted fruit juice instead.
  • Ensure you get adequate sleep, ranging from 7 to 9 hours nightly. Sufficient rest is crucial for weight management and overall well-being, and it doesn’t cost a thing.
  • Consider investing in basic fitness equipment like resistance bands or dumbbells for budget-friendly home workouts.
  • Look for free or low-cost weight loss support groups online or in your local community to foster motivation and a sense of community.
  • Implement meal planning to reduce food waste and maximize the value of affordable ingredients. This will also help you eat out less and possibly reduce calorie intake.

When in doubt. Ask yourself what can I do to get one step closer to my health and fitness goals. Make 1-2 changes at a time. Monitor your adherence to those changes for 30 days and if you’re 80% consistent with them adjust and continue.

Are weight loss coaches worth it?

Yes, but I’m biased. However, I still see clients in person. There is something to be said about connecting with someone like that.

But as someone who coaches both in-person and online. I consider myself a better and more helpful coach online. There’s more time and ability to communicate and adjust a client’s training and nutrition when working with them online.

Plus, I’ve noticed that my online coaching clients are more willing to communicate, ask questions, and tell me what they want and how I can be there for them. Communication like this is valuable.

Online personal training and nutrition coaching make sense if you are looking for a cost-effective way to achieve your fitness goals. If you need more flexibility with your schedule. And if you want more communication outside of the gym with your coach.

As with anything, if you’re ready, willing, and able to put in the work. Be patient. And communicate, then online personal training and nutrition are worth it.

How do I start weight loss coaching?

Pretty simple really.

Just apply here 🙂