Add-on service · Brookvale, Northern Beaches

Weight Loss and Nutrition Coaching Northern Beaches

Most people who want to lose fat already know the basics: eat less, move more. The problem isn’t information — particularly now that AI can answer any nutrition question you have. Losing weight without losing muscle relies on consistency, and on properly executing and adapting a simple plan.

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The goal

Body composition, not just a smaller number

The goal at Solve isn’t simply to get the number on the scale to move. It’s to change your body composition, which means reducing fat while preserving and/or building muscle. Losing weight this way changes how you look, but more importantly it changes how you feel, your energy levels, and how your metabolism functions long term. It’s possible to lose weight through many different methods, but not all of these will leave you healthier or more capable than before.

Two people can weigh exactly the same and look completely different. The ratio of muscle to fat and the quality of the nutrition going in really matters.

Max going through a nutrition plan with a client on an iPad at Solve Personal Training

Our approach

Our approach to nutrition coaching

We follow current evidence-based sports nutrition research, including the work of Alan Aragon, Layne Norton and Peter Attia on calorie balance, protein and body composition.

It starts with data

Before we make any recommendations, we need to know where you are, what you’re already eating and your daily activity levels. From there we set targets that are achievable and sustainable. You’ll track your nutrition consistently enough to give us real data on your eating patterns and behaviours. Plus, you’ll learn more about nutrition and what you’re eating. People who track sustain fat loss longer, because they’ve educated themselves about their own habits along the way.

Weight loss that doesn’t cost you muscle

One of our highest priorities during this phase is to help you maintain and build muscle throughout your diet. The research is consistent: the single most important variable in a successful fat loss diet is protein intake. High protein preserves the muscle you’ve built or helps build new muscle while you’re in a deficit. This only matters if it’s being paired with strength training, which is why nutrition at Solve must be paired with training. You can diet without resistance training, but you’ll lose muscle alongside the fat and end up lighter without being in better shape.

No foods are off-limits

We don’t use elimination diets or rigid, one-size-fits-all plans. Your personalised meal plan has flexibility built in, because the research is clear that dietary flexibility produces better long-term outcomes than restriction. That means you can eat the foods you enjoy, navigate social events without derailing your progress, and build adaptable eating habits you can sustain for months rather than weeks.

Tracking progress properly

Body weight on a scale is one data point. It’s useful but incomplete: weight fluctuates day to day with hydration, sleep, sodium and training load, and it doesn’t distinguish fat from muscle. We use skinfold caliper measurements alongside scale weight to track body composition directly. That gives you an honest picture of what’s changing, and keeps progress visible even when the scale isn’t moving the way you’d expect.

What’s included

What the coaching includes

Initial nutrition assessment (60-minute consult): current intake, habits, lifestyle factors, goal setting
A personalised meal plan with built-in flexibility and recommended substitutions
Personalised macronutrient targets based on your body, your training load and your goal
Nutrition tracking support and weekly check-ins, with adjustments as your progress develops
Ongoing education on the principles driving your results, so you understand what you’re doing and why
Skinfold measurements at regular intervals to track body composition alongside scale weight
Access to a range of healthy recipes

Pricing

From$300per month, in addition to your training package

A client on the lat pulldown with Max coaching, training that protects muscle while losing fat

Nutrition coaching must be paired with training

Most clients pair this with our semi-private personal training — 2–3 coached sessions a week gives you enough training stimulus to actually hold onto the muscle you’re working to protect.

See semi-private personal training

GLP-1 friendly

On Ozempic or Wegovy? We work with you to make the most of this.

GLP-1 medication reduces appetite significantly, which makes a calorie deficit much easier to sustain. What it doesn’t do is preserve muscle mass or improve food quality — that still requires adequate protein and resistance training.

We regularly work with clients who are on or starting GLP-1 medication. The goal is the same as for everyone else: ensure the weight being lost is predominantly fat, not muscle. Appropriate medication, structured training and evidence-based nutrition together produce far better outcomes than any of those components in isolation.

Protein & resistance trainingProtects lean mass while appetite is suppressed

Skinfolds, not just scale weightSo you can see it’s fat coming off, not muscle

Coordinated, not contradictedWe work alongside your prescriber’s plan

Fit check

Who this is for

Weight loss and nutrition coaching at Solve suits you if:

You want to reduce body fat without losing the muscle you’ve built
You’ve dieted before and found the weight loss hard to sustain, or you’ve lost and regained the same weight more than once
You want an education-based approach to understand why your nutrition is working, not just follow instructions
You’re on GLP-1 medication and want to ensure you’re losing fat rather than muscle
You’ve started training and want to compound the results with a nutrition strategy that supports what you’re doing in the gym

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Nutrition FAQs

Frequently asked questions

Is nutrition coaching available without training?

No – at Solve, nutrition coaching is always bundled with a training package. The most effective approach to body recomposition requires both. A calorie deficit without resistance training tends to produce muscle loss alongside fat loss, which results in a worse body composition outcome and a harder long-term maintenance situation.

Most clients pair this with semi-private personal training – 2–3 coached sessions a week gives you enough training stimulus to hold onto the muscle you’re working to protect.

Do I have to track my food?

In the early phase, yes – consistently enough to generate data we can act on. Many clients reach a point where they have enough awareness of their intake to manage without a tracker. But in the beginning, tracking is what makes accurate adjustments possible, and it’s what the research consistently shows drives better fat loss outcomes.

What if I’m on GLP-1 medication?

GLP-1 medication makes a calorie deficit easier to sustain by reducing appetite. We work comfortably alongside clients using it and tailor the approach to account for lower appetite, while keeping protein intake and training load where they need to be to preserve muscle during the weight loss period.

How do you track progress?

We track scale weight weekly and use skinfold caliper measurements at regular intervals to monitor body composition changes directly. Progress isn’t just a number on the scale – energy levels, strength in sessions and how you’re feeling all form part of the picture.

How quickly should I expect to lose fat?

A sustainable rate is approximately 0.5–1% of body weight per week. That’s fast enough to see meaningful progress, slow enough to preserve muscle and maintain training quality. Faster approaches exist, but they come with trade-offs in muscle retention, energy and long-term sustainability that aren’t worth it for most people.

What’s the difference between weight loss and body recomposition?

Weight loss means the number on the scale goes down – it doesn’t tell you whether you lost fat or muscle. Body recomposition means reducing fat while preserving or building muscle. Two people can weigh exactly the same and look completely different depending on their ratio of lean mass to fat. At Solve, the goal is always recomposition, not just a lower number.

Reading

From the blog

All articles

Max coaching a client through a back extension, strength work that protects muscle after 40

Longevity

Muscle Mass After 40: Why It’s the One Thing Worth Protecting

Muscle isn’t about looking a certain way. It’s the tissue that decides how you function at 70, and it starts leaving quietly from your 30s unless you give it a reason to stay.

14 July 20267 min read

Nutrition

How Much Protein Do You Actually Need to Lose Fat?

Protein is the single most important variable in a fat loss diet — not because it burns fat, but because it decides whether the weight you lose comes off as fat or as muscle.

28 July 20268 min read

A semi-private session: two clients on their own programs, coached by Max

Training

Semi-Private vs 1-on-1 Personal Training: Which Is Right for You?

One gets you a coach’s undivided attention. The other gets you three times as many coached sessions for the same money. For most people, the second one produces better results — and here’s why.

4 August 20266 min read

Free 45-minute consultation

Let’s find out what’s actually changing.

A free consultation covers your current intake, your training, and what a realistic rate of fat loss looks like for you — before you commit to anything.

Book your free consultation Call 0400 799 613

Evexia Wellbeing, Unit 1/27 Dale St, Brookvale NSW 2100 · Parking on site