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What weight loss plan is best for me?


January 3, 2018 | View PDF

File Photo Joining a gym is one option for those wanting to lose weight in 2018.

If you are like most, you made a resolution on Monday, Jan. 1, to lose weight this year. What makes 2018 different, why is now the time it will stick? If you don't have a plan, you certainly might find yourself in the same place on the first day of 2019 as well. Those who make a plan that is best for them will have a much higher rate of being successful with their weight loss resolution.

There are so many weight loss plans out there it's hard to know where to begin. Here is a brief overview and what type of person will do best at this type of plan:

Hypocaloric Diet

Simply said, cutting calories. With a hypocaloric diet, most people arbitrarily pick a calorie goal each day, typically 1,200-1,500 calories. The problem with this type of weight loss plan is you end up with hunger and cravings, which can lead to falling off the wagon and binge eating. This is also not a great way to lose weight if you want to lose fat pounds, also when we simply cut our calories we tend to burn muscle and fat. Who this is for: No one.

Joining the Gym

Exercise has numerous benefits and is an excellent option for those looking to maintain their weight and overall health. If weight loss is something you are after, be sure to speak with a trainer or health coach to work on a meal plan as well, otherwise all of the hours in the gym can be undone by one bad meal. Who this is for: Those who are self-motivated and love a routine.

Medically Supervised Weight Loss Clinics

Regardless of what plan you chose, look for a clinic with credentialed and experienced health coaches and staff. One reason many people will stop their weight loss program is lack of accountability. When you have someone holding you accountable each week and are following a structured program with guidance and support your chances of success are much higher. Who this is for: Those who need structure and accountability.

Going Extreme with one thing

Whether it be cutting all processed foods, eliminating sugar or even going vegan it can be too much too fast if you go extreme. While the intention and will power are there, it may cause feelings of deprivation. Changes like this are best done in steps. If your goal is to eliminate sugar, start with a food journal and spot the items you typically eat that contain a lot of sugar. This is a great time to check your labels on your favorite items again. Once you know your starting point you can start to eliminate items over the next few weeks. If you can make it a lifestyle change, and not a "fad diet" quick fix, you will be much more likely to keep it a permanent change. Who this is for: Those who want to start with small steps and make lasting changes.

Emily Countryman is a board certified health coach and owner of Ideal Wellness located at 2639 172nd St. NE Suite 104 in Smokey Point/Marysville She can be reached online at


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