June 20, 2025 • 10 mins
How Can Nutrition Coaching Help Improve Long-Term Weight Management?
Ever wonder why diets fail but some people still manage to lose weight and keep it off? The secret lies in personalized nutrition coaching – a game-changing approach that goes beyond the "what to eat" list and dives deep into the when, why, and how of sustainable weight management.
Licensed nutritionist Catina Wilson breaks down the fundamental differences between cookie-cutter diet plans and comprehensive nutrition coaching. While anyone can tell you to eat chicken and broccoli, a skilled coach examines your unique relationship with food, identifies behavior patterns blocking your success, and provides judgment-free accountability throughout your journey. This holistic approach transforms temporary weight loss into lasting lifestyle change.
For those considering medical weight loss treatments, Catina shares valuable insights on how coaching complements medications like GLP-1s. While medicines help control appetite, coaching addresses the underlying habits and behaviors that led to weight gain in the first place. Together, they create a powerful partnership that can lead to sustainable results that last beyond the medication period.
Ready to transform your relationship with food? Visit Atlwellnessclinic.com for a free consultation and discover how nutrition coaching could be the missing piece in your weight loss journey.
To learn more about Atlanta Wellness Clinic visit:
https://www.ATLWellnessClinic.com
Atlanta Wellness Clinic
1827 Powers Ferry Rd. SE, Bldg 1 STE 250
Atlanta, Georgia 30339
770-726-8978
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
Welcome to the Atlanta Wellness Clinic podcast
hosted by licensed nutritionistand clinic owner, Katina Wilson.
We're here to kickstart yourweight loss journey because,
let's be honest, the only thingwe want gaining weight is our
wallets.
From medical weight loss andnutrition coaching to body
contouring, we help MetroAtlanta women get real results.
(00:24):
Let's dive in.
Speaker 2 (00:29):
Diet trends come and go, but personalized nutrition
coaching is built for lastingsuccess.
Let's explore how expertguidance can transform weight
loss goals into lifelong healthyhabits.
Hello everyone, Millie M backin the studio.
Here I am co-host and producerwith licensed nutritionist and
clinic owner, Katina Wilson.
How's it going, Katina?
Speaker 3 (00:49):
Hello, hello, it's going great.
How are you?
Speaker 2 (00:51):
today.
You know I'm excited for thisconversation because nutrition
coaching is such a game changerfor sustainable weight
management.
How can nutrition coaching helpimprove long-term weight
management?
Speaker 3 (01:03):
Great question.
You know, a good coach is goingto teach you not only what to
eat, but when to eat, why it'simportant for your body, why
what you're eating may beharmful to your body.
They're also going to help diginto different kinds of
behaviors that are blocking youfrom long-term success.
(01:23):
They're also going to help diginto different kinds of
behaviors that are blocking youfrom long-term success.
They're also going to serve asan accountability partner,
something that's not only goingto hold you accountable but also
not going to judge you alongthe way.
When you maybe fall short right, they're going to help figure
out what caused that and thenhelp kind of build you up along
the way.
So a good coach looks at itholistically from what you're
(01:47):
putting into body, why you'reputting it into your body, how
you're doing it.
They're giving you theknowledge, they're giving you
the support, they're giving youthe accountability.
Speaker 2 (01:55):
And so that personalization is what makes
the coaching different than astandard diet plan.
Speaker 3 (02:02):
Yes, I mean, I could tell you, go eat some chicken
and some broccoli and, yeah,you'll probably lose some weight
, but you'll also probably getbored with it and then end up
gaining a lot of weight backbecause you're like, well, what
else can I eat?
Right, we get a lot of peoplehere that will say, like, I just
want to know, like, what to eat.
But or should I just do like alow carb diet and only eat meat,
and things like that.
(02:22):
And unfortunately, many ofthose diets are just not
sustainable for people.
Because what happens when youdecide you want a piece of bread
?
Or what happens when you decideyou want to go out and have a
nice dinner, you know, with yourspouse or with your friends, or
whether you want to go onvacation, like, do you really
want to be kind of deprivingyourself when you're on vacation
?
So no, so a good coach can help, really help you kind of
(02:43):
navigate, kind of like thosethose types of things.
Right and so, yes, mealplanning certainly is a part of
it, but again, I think what'smore important is it's not just
what you eat, but it's like,when you eat, why you're eating
what you're eating, what it'sdoing to your body, whether it's
the good things or the badthings, right, and again, it's
more of a holistic approach.
Speaker 2 (03:05):
So you talked about those moments with family and
friends, Vacation.
I think the diet goescompletely out the window.
So what role doesaccountability play in sticking
with healthier habits?
Speaker 3 (03:17):
Yeah, so you know, one of the things that we like
to do, we do weekly check-ins,but even when I was going
through the journey myself, Iwas doing daily check-ins with
my coach, right?
Because, again, as you'relearning what whole foods look
like, what amount of food youshould be taking in, right,
having somebody kind of take alook to say, like, hmm, do you
really need those nuts that arecoated in a bunch of stuff,
(03:38):
which was always my problem,right, yeah, you know, maybe try
some without, you know, thecoating, and maybe Katina don't
eat the entire bag, maybe onlyeat like a fourth of a cup and
eat them slowly, like as we'vetalked about before.
Right, so a coach is going tobe there to hold you accountable
(03:59):
along the way, with regularcheck-ins, but not only to make
sure you're on track, but whenyou're getting off track.
Well, let's talk about, like,why you're getting off track.
Right, has something changed inyour day or in your week or in
your life that's causing you togo off track?
Or maybe you are planning forsome sort of a vacation, and so
how do you navigate that?
Because you want to be able toenjoy those moments, like with
(04:19):
your family and your friends,right, you want to be able to
enjoy that vacation and food alot of times.
At least for me, it is.
Food a lot of times is a partof that enjoyment process.
So how do you navigate thatwithout completely like falling
off track?
And that's where a good coachwill come in and help.
Speaker 2 (04:37):
How does the nutrition coaching adapt to
individual health conditions orgoals?
Speaker 3 (04:43):
So give me an example .
When you say individual healthconditions, give me an example.
Speaker 2 (04:47):
Well, let's just say a person, I don't know Let me
rephrase the question I knowonce a month I'm going to want
ice cream, or sugar, orchocolate of some sort.
How do you, let me ask you this, how do you fight, or how can
you utilize a nutrition coach infighting those battles, when
(05:09):
those cravings are gettingstrong?
Speaker 3 (05:11):
Yeah, and that's probably triggered.
Since it's once a month, that'sprobably triggered by hormones.
Speaker 2 (05:16):
So why fight it?
Speaker 3 (05:17):
We know it's going to happen.
And one of the things that Itell people is maybe you don't
step on the scale that monthbecause you know that time of
the month, because when you stepon the scale you're
automatically probably gainedlike five or six pounds, even
though you're probably doingeverything right.
There's nothing wrong with,even with, having a coach.
There's nothing wrong withhaving ice cream.
Do we want it every day?
Do we want it at every meal?
(05:37):
No, but you know, again, a goodcoach will help you create kind
of a lifestyle so that you canhave, whether it's once a month
or on your vacation, where youcan have, like, those treats,
those healthy treats.
What one of the things that Ilike to do is is, you know,
after you've had a successfulweek, why not have a splurge
meal, not a splurge day, right,I'm like, oh, I've gotten to the
(06:01):
end of the week, let me splurgethe entire day.
But a nice splurge meal andthat could be date night, like
with your husband or yourpartner, right, where you know
you're celebrating those success.
Having a nice treat is ahealthy part of going through a
transformational journey likeweight loss, because if you
restrict yourself to the pointwhere you never get to have a
(06:22):
treat.
It becomes extremely hard, itbecomes extremely burdensome,
and then when you fall off trackit messes with your mind
mentally.
And then when you fall off thewagon, you just fall completely
off the wagon You're done For 30days.
It's ice cream.
You're just done, you give upand I'll start again and I'll
try again next month, right?
So there's nothing wrong withhaving that, that treat of ice
(06:44):
cream like once a month.
I think it's all aboutmoderation, and a coach can kind
of help you plan those, thosetreats again in moderation.
You know, throughout your week,throughout your month, they can
help you prepare for that bigevent that's coming up where you
want to be able to splurge alittle bit more.
Speaker 2 (07:02):
Makes sense.
So what common mistakes dopeople make when they're trying
to manage their weight alone?
So we talk about the benefitsof having a coach.
What are the mistakes that youcan make when you're doing it
all by yourself?
Speaker 3 (07:12):
All or nothing, right .
When you're ready to go, you'reready to go all in, right,
you're ready to go all in.
You're going hard at the gym.
All of a sudden, you go fromzero to two hours in the gym.
You know, you go from eatingReese, cups and Doritos and
pizza to carrots and bakedchicken and maybe an egg.
They just go all in.
(07:32):
And I think, on one hand, I mean, you know it's, it's admirable,
but it's not sustainable, right.
So I think, like when mostpeople start, you need to start
gradually, right.
It's baby steps.
You know you didn't get to thesituation that you're in
overnight, and so it's importantto create a plan, work with
somebody in creating that plan.
Again, having kind of smallgoals along the way, because
(07:56):
you're not going to lose 25pounds in a week Right.
But you might lose like one ortwo and over time.
And I know it's so frustratingwhen people hear that like one,
one and a half pounds a week, itsounds so frustrating.
But if you do it the right way,before you know it you're at 20
pounds, you're at 25 pounds,you're at 30 pounds, right.
And so it's about creating aplan that's sustainable, right,
(08:17):
working with someone that'sgoing to hold you accountable.
Having an opportunity to havethose good treats, those small
wins along the way, right sothat it keeps you motivated, it
gives you something to lookforward to.
That's what's important.
Speaker 2 (08:32):
Nothing wrong with rewarding yourself.
I like that.
So how can nutrition coachingwork alongside medical weight
loss treatments?
Speaker 3 (08:42):
Here's the thing you know the medicine is going to do
its part.
We've talked about that before.
The medicine is going to do itspart with helping you eat less.
This is your opportunity tolearn better habits.
It's now your opportunity tolearn like whatever got you here
in the first place.
So what were the things you knowthat were happening in your
life that caused you to overeat,that caused you to make
(09:04):
unhealthy, unsustainable choices, that caused you to choose like
a diet, and then you gained itall back right.
So use this opportunity.
You've got the medicine in yourtoolbox to help you with
managing how much you eat.
It's not going to tell you likewhat to eat, but it is going to
help manage like what you putin.
You use the coach to startmaking clean, healthy choices
(09:25):
along the way, and so theyreally work great.
You know, as a partnership, thegoal is you don't want to be on
these medicines for the rest ofyour life.
So use this opportunity tocreate new habits, to learn more
about what good nutrition lookslike and to create a
sustainable lifestyle where,just because you decide to have
(09:47):
that ice cream in the middle ofthe month, it doesn't completely
throw you off plan.
Speaker 2 (09:51):
Your insights are invaluable.
Thank you so much for yourwisdom.
We'll see everybody on the nextepisode.
All right, Thank you.
Speaker 1 (10:01):
That's a wrap on this episode of the Atlanta Wellness
Clinic podcast.
If you're ready to kickstartyour weight loss journey, and
not just your bathroom scale andfrustration, visit
atlwellnesscliniccom or call usat 770-726-8978 for a free
10-minute weight lossconsultation, because the best
(10:22):
time to start was yesterday.
The second best time right now.
See you next time.
Welcome to the Atlanta Wellness Clinic podcast
hosted by licensed nutritionistand clinic owner, Katina Wilson.
We're here to kickstart yourweight loss journey because,
let's be honest, the only thingwe want gaining weight is our
wallets.
From medical weight loss andnutrition coaching to body
contouring, we help MetroAtlanta women get real results.
(00:24):
Let's dive in.
Speaker 2 (00:29):
Diet trends come and go, but personalized nutrition
coaching is built for lastingsuccess.
Let's explore how expertguidance can transform weight
loss goals into lifelong healthyhabits.
Hello everyone, Millie M backin the studio.
Here I am co-host and producerwith licensed nutritionist and
clinic owner, Katina Wilson.
How's it going, Katina?
Speaker 3 (00:49):
Hello, hello, it's going great.
How are you?
Speaker 2 (00:51):
today.
You know I'm excited for thisconversation because nutrition
coaching is such a game changerfor sustainable weight
management.
How can nutrition coaching helpimprove long-term weight
management?
Speaker 3 (01:03):
Great question.
You know, a good coach is goingto teach you not only what to
eat, but when to eat, why it'simportant for your body, why
what you're eating may beharmful to your body.
They're also going to help diginto different kinds of
behaviors that are blocking youfrom long-term success.
(01:23):
They're also going to help diginto different kinds of
behaviors that are blocking youfrom long-term success.
They're also going to serve asan accountability partner,
something that's not only goingto hold you accountable but also
not going to judge you alongthe way.
When you maybe fall short right, they're going to help figure
out what caused that and thenhelp kind of build you up along
the way.
So a good coach looks at itholistically from what you're
(01:47):
putting into body, why you'reputting it into your body, how
you're doing it.
They're giving you theknowledge, they're giving you
the support, they're giving youthe accountability.
Speaker 2 (01:55):
And so that personalization is what makes
the coaching different than astandard diet plan.
Speaker 3 (02:02):
Yes, I mean, I could tell you, go eat some chicken
and some broccoli and, yeah,you'll probably lose some weight
, but you'll also probably getbored with it and then end up
gaining a lot of weight backbecause you're like, well, what
else can I eat?
Right, we get a lot of peoplehere that will say, like, I just
want to know, like, what to eat.
But or should I just do like alow carb diet and only eat meat,
and things like that.
(02:22):
And unfortunately, many ofthose diets are just not
sustainable for people.
Because what happens when youdecide you want a piece of bread
?
Or what happens when you decideyou want to go out and have a
nice dinner, you know, with yourspouse or with your friends, or
whether you want to go onvacation, like, do you really
want to be kind of deprivingyourself when you're on vacation
?
So no, so a good coach can help, really help you kind of
(02:43):
navigate, kind of like thosethose types of things.
Right and so, yes, mealplanning certainly is a part of
it, but again, I think what'smore important is it's not just
what you eat, but it's like,when you eat, why you're eating
what you're eating, what it'sdoing to your body, whether it's
the good things or the badthings, right, and again, it's
more of a holistic approach.
Speaker 2 (03:05):
So you talked about those moments with family and
friends, Vacation.
I think the diet goescompletely out the window.
So what role doesaccountability play in sticking
with healthier habits?
Speaker 3 (03:17):
Yeah, so you know, one of the things that we like
to do, we do weekly check-ins,but even when I was going
through the journey myself, Iwas doing daily check-ins with
my coach, right?
Because, again, as you'relearning what whole foods look
like, what amount of food youshould be taking in, right,
having somebody kind of take alook to say, like, hmm, do you
really need those nuts that arecoated in a bunch of stuff,
(03:38):
which was always my problem,right, yeah, you know, maybe try
some without, you know, thecoating, and maybe Katina don't
eat the entire bag, maybe onlyeat like a fourth of a cup and
eat them slowly, like as we'vetalked about before.
Right, so a coach is going tobe there to hold you accountable
(03:59):
along the way, with regularcheck-ins, but not only to make
sure you're on track, but whenyou're getting off track.
Well, let's talk about, like,why you're getting off track.
Right, has something changed inyour day or in your week or in
your life that's causing you togo off track?
Or maybe you are planning forsome sort of a vacation, and so
how do you navigate that?
Because you want to be able toenjoy those moments, like with
(04:19):
your family and your friends,right, you want to be able to
enjoy that vacation and food alot of times.
At least for me, it is.
Food a lot of times is a partof that enjoyment process.
So how do you navigate thatwithout completely like falling
off track?
And that's where a good coachwill come in and help.
Speaker 2 (04:37):
How does the nutrition coaching adapt to
individual health conditions orgoals?
Speaker 3 (04:43):
So give me an example .
When you say individual healthconditions, give me an example.
Speaker 2 (04:47):
Well, let's just say a person, I don't know Let me
rephrase the question I knowonce a month I'm going to want
ice cream, or sugar, orchocolate of some sort.
How do you, let me ask you this, how do you fight, or how can
you utilize a nutrition coach infighting those battles, when
(05:09):
those cravings are gettingstrong?
Speaker 3 (05:11):
Yeah, and that's probably triggered.
Since it's once a month, that'sprobably triggered by hormones.
Speaker 2 (05:16):
So why fight it?
Speaker 3 (05:17):
We know it's going to happen.
And one of the things that Itell people is maybe you don't
step on the scale that monthbecause you know that time of
the month, because when you stepon the scale you're
automatically probably gainedlike five or six pounds, even
though you're probably doingeverything right.
There's nothing wrong with,even with, having a coach.
There's nothing wrong withhaving ice cream.
Do we want it every day?
Do we want it at every meal?
(05:37):
No, but you know, again, a goodcoach will help you create kind
of a lifestyle so that you canhave, whether it's once a month
or on your vacation, where youcan have, like, those treats,
those healthy treats.
What one of the things that Ilike to do is is, you know,
after you've had a successfulweek, why not have a splurge
meal, not a splurge day, right,I'm like, oh, I've gotten to the
(06:01):
end of the week, let me splurgethe entire day.
But a nice splurge meal andthat could be date night, like
with your husband or yourpartner, right, where you know
you're celebrating those success.
Having a nice treat is ahealthy part of going through a
transformational journey likeweight loss, because if you
restrict yourself to the pointwhere you never get to have a
(06:22):
treat.
It becomes extremely hard, itbecomes extremely burdensome,
and then when you fall off trackit messes with your mind
mentally.
And then when you fall off thewagon, you just fall completely
off the wagon You're done For 30days.
It's ice cream.
You're just done, you give upand I'll start again and I'll
try again next month, right?
So there's nothing wrong withhaving that, that treat of ice
(06:44):
cream like once a month.
I think it's all aboutmoderation, and a coach can kind
of help you plan those, thosetreats again in moderation.
You know, throughout your week,throughout your month, they can
help you prepare for that bigevent that's coming up where you
want to be able to splurge alittle bit more.
Speaker 2 (07:02):
Makes sense.
So what common mistakes dopeople make when they're trying
to manage their weight alone?
So we talk about the benefitsof having a coach.
What are the mistakes that youcan make when you're doing it
all by yourself?
Speaker 3 (07:12):
All or nothing, right .
When you're ready to go, you'reready to go all in, right,
you're ready to go all in.
You're going hard at the gym.
All of a sudden, you go fromzero to two hours in the gym.
You know, you go from eatingReese, cups and Doritos and
pizza to carrots and bakedchicken and maybe an egg.
They just go all in.
(07:32):
And I think, on one hand, I mean, you know it's, it's admirable,
but it's not sustainable, right.
So I think, like when mostpeople start, you need to start
gradually, right.
It's baby steps.
You know you didn't get to thesituation that you're in
overnight, and so it's importantto create a plan, work with
somebody in creating that plan.
Again, having kind of smallgoals along the way, because
(07:56):
you're not going to lose 25pounds in a week Right.
But you might lose like one ortwo and over time.
And I know it's so frustratingwhen people hear that like one,
one and a half pounds a week, itsounds so frustrating.
But if you do it the right way,before you know it you're at 20
pounds, you're at 25 pounds,you're at 30 pounds, right.
And so it's about creating aplan that's sustainable, right,
(08:17):
working with someone that'sgoing to hold you accountable.
Having an opportunity to havethose good treats, those small
wins along the way, right sothat it keeps you motivated, it
gives you something to lookforward to.
That's what's important.
Speaker 2 (08:32):
Nothing wrong with rewarding yourself.
I like that.
So how can nutrition coachingwork alongside medical weight
loss treatments?
Speaker 3 (08:42):
Here's the thing you know the medicine is going to do
its part.
We've talked about that before.
The medicine is going to do itspart with helping you eat less.
This is your opportunity tolearn better habits.
It's now your opportunity tolearn like whatever got you here
in the first place.
So what were the things you knowthat were happening in your
life that caused you to overeat,that caused you to make
(09:04):
unhealthy, unsustainable choices, that caused you to choose like
a diet, and then you gained itall back right.
So use this opportunity.
You've got the medicine in yourtoolbox to help you with
managing how much you eat.
It's not going to tell you likewhat to eat, but it is going to
help manage like what you putin.
You use the coach to startmaking clean, healthy choices
(09:25):
along the way, and so theyreally work great.
You know, as a partnership, thegoal is you don't want to be on
these medicines for the rest ofyour life.
So use this opportunity tocreate new habits, to learn more
about what good nutrition lookslike and to create a
sustainable lifestyle where,just because you decide to have
(09:47):
that ice cream in the middle ofthe month, it doesn't completely
throw you off plan.
Speaker 2 (09:51):
Your insights are invaluable.
Thank you so much for yourwisdom.
We'll see everybody on the nextepisode.
All right, Thank you.
Speaker 1 (10:01):
That's a wrap on this episode of the Atlanta Wellness
Clinic podcast.
If you're ready to kickstartyour weight loss journey, and
not just your bathroom scale andfrustration, visit
atlwellnesscliniccom or call usat 770-726-8978 for a free
10-minute weight lossconsultation, because the best
(10:22):
time to start was yesterday.
The second best time right now.
See you next time.
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