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The best weight loss program depends on a person’s particular needs. There is no such thing as one ideal program for everyone.
Weight loss programs are holistic methods of weight loss and maintenance and aim to support people through lifestyle changes and diet to help them reach their weight goals.
These programs are often subscription-based and provide access to courses, materials, and professional coaching. Weight loss programs are a good choice for people who need a more structured approach than following a diet.
On the other hand, diets are programs that only change the foods a person eats. Diets are a good choice for people more confident in making dietary and lifestyle changes. People can often find diet plans for free online.
The following table compares the weight loss programs in this article.
| Monthly cost | Why we love it | |
|---|---|---|
| Noom | $70 | promotes sustainable eating habits |
| WeightWatchers | $23 | allows people to eat what they want with the Points system |
| PlateJoy | $11.99 | personalizes meal planning and offers grocery delivery |
| Calibrate | $199 | offers weight loss medication and holistic support |
Medical News Today chooses diets that fit the following criteria:
- Weight loss: MNT only chooses weight loss diets that have support from scientific evidence.
- Healthy eating habits: MNT only chooses diets that promote healthy eating habits and do not ask people to restrict their calories severely or promote disordered eating.
- Sustainability: MNT only chooses diets that are sustainable to follow for the time it takes for a person to reach their weight goal.
- Nutritional quality: MNT only chooses diets that meet the average person’s nutritional needs.
The
The NIDDK also states a person should choose a weight loss program that includes:
- lifestyle counseling
- guidance about sleep, stress, and the pros and cons of weight loss medication
- feedback and monitoring through the weight loss program
- realistic weight loss goals and plans
People should avoid diets that severely restrict calories unless they are under the supervision and recommendation of a doctor. People should also avoid diets that promise fast, unsustainable results within a time and ones that do not offer a mix of all the macro- and micronutrients they need.
Weight loss programs are not suitable for everyone, as some may prefer changing their diet. Some evidence-backed diets that can help manage weight include:
- Low carb: A low carb diet reportedly works by reducing the body’s dependence on carbs for energy. The low carb model can help rapidly reduce weight for the first
6–12 months . Most people replace calories from carbs with calories from fat or protein. - DASH: This diet focuses on vegetables, fruits, and nutrients. The DASH diet is not only an
effective method for weight loss, but it also lowers blood glucose levels, triglycerides, LDL-C, and insulin resistance. - Mediterranean: The Mediterranean diet prioritizes fruit, vegetables, whole grains, and pulses. Research has shown that it is
as effective as low carb diets, can help reduce the risk of type 2 diabetes, and protects heart health. - MIND: This diet combines the Mediterranean and DASH diets and includes foods that help reduce the risk of Alzheimer’s disease. Studies show that people on this diet can lose
up to 5 kg while eating 250 calories fewer than usual per day. - Vegetarian: The vegetarian diet focuses on vegetables, fruits, and alternative meat and protein sources such as tofu. Research shows that people who follow a calorie-restricted vegetarian diet can lose
up to 6.2 kg over 24 weeks, with better insulin sensitivity and hormonal profile.
Looking for meal delivery services to support weight loss?
We have rounded up the best meal delivery services for weight loss and different dietary requirements:
There is no weight loss program that is best for everyone. People should consider the type of diet the program offers, the amount of support and guidance available, and whether they can easily find the food the diet tells them to eat.
A person may wish to discuss with a healthcare professional to find out which is the best weight loss program for them. Alternatively, people may wish to try several different programs.
The Centers for Disease Control and Prevention (CDC) state that quick weight loss is not sustainable, and people are more likely to gain back the weight they lose if they follow a diet that severely restricts calories to gain quick results.
The CDC says that individuals who lose a maximum of 1 to 2 pounds per week are more likely to maintain their weight loss.
The CDC does not recommend fast weight loss. Losing weight fast is more likely to be unsustainable, leading to people gaining back the weight they lose once they no longer restrict their calories.
According to the CDC, the maximum weight a person should lose per week is 1–2 pounds. Therefore, depending on how much weight a person wants to lose, it may take several weeks to months to reach their goal.
Learn more about losing weight quickly.
A person’s age, gender, race, starting weight, and other factors can influence how effective a weight loss program will be. The weight loss programs in this article are suitable for females, but not specifically for females only. Anyone can follow and benefit from them.
A person should not expect immediate results from starting a program. It can take several weeks or months to see weight loss results. People should also note that a weight loss program is not a long-term solution or replacement for a nutritious diet and regular exercise.
Before starting any weight loss program, a person needs to talk with their healthcare professional.