Frustrated With Diets? How Chattanooga Women Are Finally Losing Fat With Nutrition Coaching

Written By Amy Helgren

The Ultimate Guide to Nutrition Coaching & Healthy Weight Loss in Chattanooga

If you’re a busy woman in Chattanooga trying to eat healthy, stay active, and lose fat–but still not seeing results–you’re not alone (even though it may feel that way as you scroll through Instagram). You likely find yourself in a place where you’re eating “clean”, cutting out carbs, skipping the drive-in…and yet the scale won’t budge. Or even more frustrating, you make progress and then end up right back where you started.

Take a deep breath and listen to me. 

It is not from a lack of willpower. It is not from a lack of discipline. 

You just don’t have the right plan for YOU. 

That’s where nutrition coaching comes in.

In this guide you’ll learn:

  • What nutrition coaching really is — and why it works when diets don’t

  • How macro-based nutrition can help you lose fat and keep it off

  • The mindset and identity shifts that lead to lasting change

  • Where to find healthy food, supplements, and workouts around Chattanooga

  • What makes a great nutrition coach (and red flags to avoid)

  • What it’s like to work with me — and how my approach blends strategy, support, and structure

  • The answers to the most common questions women ask before starting

  • How to take the first step toward your goals without restriction or overwhelm

No matter where you’re at on your health journey–whether you’ve tried every diet out there or you’re just starting to think about making a change–this guide will give you clarity, direction, and real solutions — from someone who lives and coaches right here in Chattanooga.

What Is Nutrition Coaching — And Is It Right for You?

When most people hear “nutrition coaching,” they think of strict meal plans, calorie math, or a list of foods they’re not allowed to eat. But that’s not what I do — and honestly, it’s probably why past plans haven’t worked for you.

Nutrition coaching is about more than what’s on your plate. It’s about giving you the tools, support, and strategy to reach your fat loss goals — and actually stay there.

Whether you’re a busy professional, a mom juggling all the things, or someone who’s tired of feeling stuck, nutrition coaching gives you a flexible system and personalized support so that you can have a plan that fits your life.

What You’ll Get With 1:1 Nutrition Coaching

Weekly check-ins with personalized video/email feedback

  • A custom macro-based nutrition strategy to help you lose fat without cutting everything out. 

  • Education on learning how to meet these nutrition targets with food that YOU enjoy.

  • Direct access to me for support, extra encouragement, and troubleshooting during the week via text

  • Ongoing education on how to build meals, navigate eating out, and make progress even on chaotic weeks

  • A kind, loving, encouraging, and empathetic cheerleader in your corner. This level of accountability and structure allows you to stay consistent for a long enough period of time to see the results that you desire.

This isn’t about being perfect — it’s about creating a plan that works for you and allows you to reach your goals without feeling deprived.

It’s Not a Meal Plan. It’s learning how to fuel your body.

You won’t be handed a restrictive meal plan or told to give up your favorite foods. Instead, you’ll learn how to:

  • Eat in a way that leaves you energized, satiated, and gets you closer to your goals.

  • Handle celebrations and vacations without falling “off track” or feeling deprived.

  • Build habits that actually stick

  • Identify the deeper mindset blocks and beliefs that have kept you stuck — and reshape your identity so lasting change becomes possible

We focus on intentional eating, identity change, and learning to trust your body again. You’ll feel empowered, not restricted.

What Clients Say After Coaching

Most women come in thinking they need to eat less.
But what they usually say a few weeks in is:

“I had no idea I could eat this much and still lose fat.”

“I finally feel full, strong, and in control — not bloated, tired, and deprived.”

“This is the first time I’ve made progress and didn’t feel like quitting.”

“I’m so thankful to have you in my corner.”

 Is It Right for You?

This coaching is for Chattanooga women who:

  • Are active or health-conscious but still feel stuck

  • Want to lose fat, but also feel good, strong, and satisfied

  • Are ready to ditch the all-or-nothing mindset and build something sustainable

  • Want to reach their goals and learn how to keep the results for life

If that sounds like you, keep reading — this guide will help you understand exactly how to take your next step.

How Nutrition Coaching Helps You Lose Fat and Keep It Off

When it comes to fat loss, most women think the answer is eating less, cutting out "bad" foods, and pushing harder. But that approach only leads to burnout, frustration, and regaining the weight.

Sustainable fat loss doesn’t require perfection — it requires a plan that actually fits your life.

A Smarter Strategy That Supports Your Body

Through 1:1 nutrition coaching, we create a moderate calorie deficit by adjusting your macros — not slashing calories or restricting everything you enjoy. We pair that with simple, effective habits like:

  • Increasing daily movement with personalized step goals

  • Supporting strength training to preserve muscle as you lose fat

  • Eating high-protein meals that help you stay full and satisfied

  • Practicing flexibility so you can enjoy life and stay consistent

👉 Need help with strength training? In the next section, I’ll highlight some amazing local gyms and resources in Chattanooga where you can pair your nutrition goals with effective movement.

You Don’t Need to Be Perfect — You Need to Be Consistent

Instead of aiming for 100% perfect tracking or strict rules, I teach my clients how to make fat loss flexible and realistic.

We use strategies like:

  • Mindful eating days

  • Refeeds (days with more carbs/overall food) when needed to support your body and motivation

  • “Track 2, eat 1” meals to reduce tracking fatigue and practice listening to your body

  • Viewing food like a budget — if you want pizza, great! We plan around it

  • The “add what you need” method: Want the treat? Cool. Now let’s add veggies, protein, and fiber so your body gets what it needs too

This isn’t about restriction. It’s about freedom with structure. When you learn how to eat in a way that works for your goals and your life, everything changes.

What Happens When You Hit Your Goal

Fat loss is just the beginning.

Once you’ve reached your goal, we increase your calories (yes, you get to eat MORE and still stay lean and toned), shift into maintenance, and focus on long-term goals/habits like:

  • Building muscle

  • Increasing energy

  • Training for events or races

  • Transitioning away from tracking

  • Maintaining your results while enjoying your life

It is mind-blowing for women to learn that they get to eat more and still maintain their results. Many of my clients have yo-yo dieted for years. Finally understanding how to work with their body rather than against it is life changing.

Coaching Helps You Stay the Course — Even During Plateaus

Fat loss doesn’t always move quickly. But that’s not a bad thing. Healthy weight loss is 0.5-2lbs per week (the more fat you have to lose, typically the more you will lose per week).

When progress slows, I help you zoom out and look at the big picture. We stay focused on the inputs — nutrition, movement, sleep, stress — and remember the long game.

Because your goal isn’t just to lose weight for a vacation. It’s to become the grandma who can get off the floor without help. The woman who feels strong and mobile and healthy for decades to come.

That’s what we’re working toward. That’s what coaching is for.

And when adjustments are needed, I make them. I help you troubleshoot, stay patient, and keep moving forward — because slow fat loss is sustainable fat loss. Our goal is for this to be the last time that you lose the weight.

It Doesn’t Have to Be Miserable

Most women come into coaching thinking they’ll be hungry, miserable, and forced to give up everything they love.

But what they find is the opposite.

They feel empowered, energized, and more in control than they’ve ever been.

“I didn’t know I could eat this much and still lose fat.”
“I feel good in my clothes again.”
“This is the first time I’ve actually enjoyed the process.”

It’s not easy. But it is absolutely worth it.

And you get to choose: put in the work now with support and strategy and live a vibrant & healthy life OR deal with the consequences later of not taking care of your body and health.

Healthy Living in Chattanooga: Nutrition and Movement

Creating a healthier lifestyle doesn’t mean you have to overhaul your life or avoid your favorite places around town. In fact, one of the best parts of coaching with me is learning how to make the most of Chattanooga’s resources — from healthy restaurants to macro-friendly meal prep to amazing local gyms.

Below are some of my favorite local spots that can support your nutrition and movement goals .

Where to Find Supplements & Prepped Meals

If you're looking to stock up on high-quality protein, collagen, vitamins, or prepped meals, check out:

Healthy Restaurants That Make It Easy to Hit Your Macros

One of the biggest mindset shifts I teach is that you can hit your goals while still eating out. With the right strategy, almost any restaurant in Chattanooga can fit into your plan — it’s just about making informed choices.

Here are a few spots that make it a little easier to stay on track:

  • CAVA – customizable bowls packed with protein, veggies, and flavor

  • Southern Squeeze – plant-based, nutrient-rich options that feel amazing

  • Clean Eatz – great for dine-in or pickup macro-friendly meals

  • Public House Chattanooga – locally sourced food with flexible protein/veggie pairings

  • Chipotle – a favorite of mine for building macro-perfect bowls

But remember: you don’t have to eat at a “health restaurant” to make progress. With guidance, you’ll learn how to make confident, balanced choices at nearly any restaurant in Chattanooga — including when there’s no nutrition label in sight.

Chattanooga Gyms & Fitness Studios to Support Your Goals

When it comes to pairing nutrition and movement, these gyms are doing it right:

  • LIFT-Fitness (Hixson) – offers 1:1 training, small group, and classes — all tailored to help you feel confident and supported. Bonus: my husband, Dr. Chase Helgren, PT, DPT, is the in-house physical therapist and collaborates closely with the trainers. If you’re looking for relief from unresolved pain or injury, this is the place to build strength safely.

  • Storm Strength & Conditioning – a private gym focused on helping women build strength with confidence

  • Sweat Club (Red Bank) – community-centered training in a fun, high-energy atmosphere

  • Vive for Women – a women-only gym designed to help you feel safe, supported, and strong

  • High Point Climbing & Fitness – Riverside – build strength while working on a fun new skill (great for cross-training or getting out of a fitness rut!)

  • Orangetheory – interval-based training that blends cardio and strength in a high-energy group setting

  • F45 – team-based circuit training with timed intervals and tons of variety

  • SPENGA – combines spin, strength, and yoga in one session for a full-body experience

  • Chattanooga Fitness Center (City of Chattanooga) – a free gym option with weights, cardio equipment, and more.

My Favorite Outdoor Spots to Stay Active

You don’t need a gym membership to stay active — Chattanooga is full of beautiful spots to walk, hike, and move your body with joy:

And many more…we live in the Scenic City for goodness sakes! This city has everything you need to support your goals — and I’ll help you learn how to use it all in a way that fits your lifestyle. Whether it’s eating out, grabbing a supplement, or finding your movement rhythm again, we build your plan around what already works here in Chattanooga.

You don’t need a whole new life. You just need the right support.

Ready to Get Started Towards Your Goals?

Let’s create a plan that uses your lifestyle, your favorite foods, and your city’s resources to help you reach your goals —

and stay there.
Ready to get started? Let’s chat.

Why Work With a Local Nutrition Coach (Instead of a Random Online Plan)

There are thousands of generic meal plans, apps, and “custom” macro calculators online. But none of them know you.

And when life gets busy, stressful, or messy — as it always does — those options don’t check in on you. They don’t care if you stop showing up. They won’t ask where you went.

That’s the difference.

When you work with a local coach who truly sees you, you don’t just get a plan — you get a person in your corner who cares deeply about your success. If you’ve ever Googled “nutritionist near me” and felt overwhelmed by all the options… — or underwhelmed by the support you actually received — you’re not alone.

Most women don’t need another generic plan. They need a real relationship with someone local who gets it. That’s what I offer.

A Relationship, Not Just a Program

My clients aren’t just names on a spreadsheet. When you sign on for coaching with me, I’m your girl. I’m in your corner — cheering you on for every win, helping you reframe setbacks, and reminding you of what’s true when the lies creep in.

Your check-ins are personalized to your life — your schedule, your stress, your goals, your mindset. We plan your week together. We troubleshoot challenges. You get structure, support, and a coach who’s just a text away.

If you’re a busy woman in Chattanooga searching for a nutritionist near me who actually listens and helps you create a plan that works — not just another one-size-fits-all diet — you’re in the right place.

Local Coaching Means I Get Your Life

As someone who lives, hikes, eats, and shops right here in Chattanooga, I get what’s available to you and what your daily lifestyle looks like:

  • I know the weather shifts that affect your motivation

  • I can recommend local gyms, meal prep services, and supplement shops

  • I connect you to real people if you need deeper support

  • I attend local events and even meet with clients in person when needed

This isn’t a one-size-fits-all plan. It’s a real relationship — rooted in your real life here in Chattanooga.

Accountability Changes Everything

The truth is, information isn’t your problem — we all have enough of that.
What makes nutrition coaching so effective is accountability, personalization, and belief. When someone’s expecting something from you, cheering you on, and helping you pivot when needed… you stay in the process.

And when you’re invested financially and emotionally — you show up differently.

That’s what coaching provides. That’s what I provide.

If you're tired of starting over and ready to be seen, supported, and coached toward real change — I'm ready when you are. Apply here.

What to Look For in a Chattanooga Nutrition Coach

Choosing a nutrition coach isn’t just about macros and meal prep — it’s about finding someone who will truly support you in building a healthier, more sustainable lifestyle.

If you’re currently comparing options, check out my post on how to choose the right nutrition coach in Chattanooga — it’ll walk you through what to look for and what red flags to avoid.

Here’s what to look for when searching for the right coach in Chattanooga:

Real Credentials and Real Clients

A great nutrition coach should be certified, science-based, and experienced in helping real people — not just posting quotes on Instagram.

You want someone who understands the principles of sustainable fat loss, has worked with a wide variety of clients, and has reviews, testimonials, or transformations to back it up. Scroll through their instagram, watch videos, read client reviews–make sure that you feel like you “jive” with this coach and their approach.

A Coaching Structure That Works for You

Some coaches meet in person. Others do Zoom calls. I offer asynchronous check-ins, which means you submit your weekly check-in on your check in date and and I send back a personalized video response/email the following day. I am then available throughout the week via text/email.

You can watch it on your own time, reflect, and respond when you’re ready — making it perfect for busy women juggling careers, family, and full lives.

Whatever format you choose, make sure it fits your lifestyle and what you know works best for you.

Think this might be an approach that works for you? Reach out! Let’s chat!

A Coach You Feel Safe With

Food is never just food. It’s emotional, social, cultural, and personal.

That’s why it’s so important that you work with a coach who feels approachable, trustworthy, and aligned with your values. You’re not just asking for help tracking your food — you’re inviting someone to walk with you through change.

You deserve someone who listens well, speaks truth with compassion, and supports your growth physically, emotionally, and mentally.

Red Flags to Avoid

Watch out for:

  • Programs promising fast, dramatic results in 4–8 weeks

  • Coaches who only push supplements or sell a one-size-fits-all plan

  • A lack of communication, feedback, or support

  • No evidence of real client results or reviews

A good coach will give you strategy.

A great coach will give you belief, structure, and the space to become the woman you want to be. If you’re looking for a coach who blends strategy with real support — and actually sees you — I’d love to walk with you. Apply here.

My Approach: Macro Coaching + Mindset + Guidance

Most nutrition programs focus on one thing: what to eat.
 But what I’ve found is that knowing what to eat isn’t the problem — it’s knowing how to stay consistent, how to stay kind to yourself, and how to show up even when life gets messy.

That’s why my coaching combines science-backed strategy with emotional support, mindset work, and long-term vision. (Read more here.)

We Start With the Numbers — But We Don’t Stop There

You’ll get a personalized macro plan that reflects your goals, lifestyle, preferences, and needs.
We adjust as needed and I help you build meals, navigate eating out, plan around busy seasons, and work through the real-life curveballs that come up.

But macros are just the tool — not the magic. What changes your life is what we do with that structure.

We Do the Mindset Work That Most Coaches Skip

This isn’t a surface-level plan.

We’ll talk through the deeper stuff:

  • The beliefs you’ve held about food, your body, and your worth

  • The “all-or-nothing” cycles that keep you starting over

  • The mindset traps that make you feel like you’re failing

  • The identity shift that needs to happen so that you can maintain your results for good and live a long, healthy life

You don’t just need better macros — you need a better mental framework for why you do what you do. That’s where the real change happens.

I’m Not Just a Coach — I’m Your Cheerleader, Challenger, and Guide

When you work with me, I’m fully in your corner.

I’ll cheer your wins, speak truth over your bad days, call you higher when you’re stuck, and help you grow into the strongest, kindest version of yourself.

This is more than fat loss.
This is mentorship for your nutrition, your habits, your mindset, and your future.

Ready to make a change in your life? Let’s get started.

FAQs About Working With a Nutrition Coach in Chattanooga

Still wondering what nutrition coaching actually looks like day-to-day? Below are answers to the most common questions I get — and some clarity around common myths, too.

Do I have to track my food forever?

Nope. Tracking is a tool — not a lifetime sentence.
I use macro tracking as a way to build awareness and momentum, but the goal is never to track forever. Many clients transition to more intuitive or mindful eating after reaching their goals and as they get more confident.

What if I hate meal prep (or don’t have time for it)?

I actually don’t even recommend meal prepping. I recommend ingredient prepping where you prepare protein sources, carb sources, and veggies and then mix and match to make meals throughout the week. That being said,  There’s no one “perfect” way to eat. I’ll help you find the simplest path that works for your lifestyle.

Can I still eat out?

Yes.
You’ll learn how to build your day around the things you enjoy, so you can include them while still moving toward your goals. There’s no all-or-nothing here — we just learn how to make it work.

How long will it take to see results?

That depends on your goals, current habits, and level of consistency.
Most women feel better within the first couple of weeks — less bloated, more energized, stronger. You can expect to lose 0.5-2lbs per week. This isn’t a quick fix, but it’s long-term. If you are experiencing (or being promised) fat loss that is quicker than this, you are likely losing a good amount of muscle alongside losing fat. But our goal is to maintain muscle while losing fat–for overall health and to achieve a lean/toned look.

I’m not sure that I want to invest in nutrition coaching.

Here’s the truth: you can’t afford not to take care of your health.

When you invest in nutrition coaching, you’re investing in your energy, your confidence, your longevity — and your ability to show up for the people you love. The clients who make a few sacrifices to prioritize coaching often get the best results because they’re all in.

This is about being the woman you want to be — not just for a vacation or a season, but for life.

How to Get Started With Coaching That Actually Works

If you’ve been feeling stuck — trying to eat healthy, stay active, and be consistent — but nothing’s changing… it’s time for something different.

It’s time for support, structure, and a strategy that actually works with your life.

When you apply for 1:1 nutrition coaching, here’s what happens:

  • You’ll fill out a short application that helps me learn more about you

  • I’ll personally reach out to you within 24 hours (on business days)

  • If it’s a good fit, I’ll guide you step-by-step through your next move

  • And if you ever have questions, you can message me directly

You don’t need to do this alone anymore. There is a lifestyle shift that will help you feel amazing in your body, stay consistent, and reach your goals — without restriction or overwhelm.

You’re ready. This is your next right step. Reach out & let’s chat.

More Helpful Reads:

Amy Helgren
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