The Best Weight Loss Programs to Try in 2024, Vetted by Dietitians

We've looked at online programs, meal delivery services, fitness apps and more, with input from experts, to help you find the right weight management solution for you.

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Are you finding yourself at the crossroads of managing your busy life, but wanting to be healthy? One size does not fit all when it comes to finding the best weight loss programs. With so many options available, it can be overwhelming to figure out which program is best for you.

Our guide aims to help you make the right choice. We're skipping the fad diets and instead giving you our top picks for weight loss programs that promote healthy lifestyles while helping you reach your goal weight. Plus, we consulted with experts to provide guidance on how to have a safe and healthy relationship with weight management programs.

"Weight loss programs can provide several benefits in your weight loss journey, including portion control, convenience, nutritional balance, education and support," says registered dietitian Johna Burdeos.

Our guide will help you select the most effective weight loss program for you. Plus, we consulted with experts to provide guidance on how to have a safe and healthy relationship with weight management programs.

It's important to consult with your doctor before making any dietary changes. If you have underlying concerns like body dysmorphia, disordered eating or an eating disorder, please consult your doctor before beginning a weight loss program. Therapy or a more psychological approach to weight management may be needed.

Our Picks for the Best Weight Loss Programs of 2024:

• Best Online Weight Loss Program: Noom
• Best Weight Loss Program for Inflammation: Mediterranean Diet
• Best Weight Loss Program for Fasting: DoFasting
• Best Low-Carb Weight Loss Program: Keto Diet
• Best Weight Loss Program for Diabetes: Diet-to-Go Balance-Diabetes
• Best Plant-Based Weight Loss Program: Vegetarian Diet
• Best Weight Loss Program for Meal Planning: Nutrisystem
• Best Weight Loss and Fitness Program: Future

Best Online Weight Loss Program: Noom

What is Noom?

Noom is a subscription-based, app-supported online weight loss program that uses a holistic and psychology-based approach to help you change your relationship with food. In addition to one-on-one coaching, communities called Noom Circles give users a chance to connect with others so they can share their progress and get encouragement on their weight loss journey. 

Pricing includes a personal one-on-one health coach, recipes, weekly meal planning and access to the Noom app to track weight, water intake, food, exercise, glucose levels and blood pressure.

How it works

You start the Noom program by completing a quiz that will calculate your daily calorie needs based on factors like sex, age and current weight. This creates your "calorie budget" and a plan (around 16 weeks long) to help you achieve your goals. The calorie budget is set at the pace of losing one to two pounds per week.

Noom doesn't restrict any foods, but as you log your food, Noom labels your food choices by color—red, yellow or green, based on the food's caloric density—to teach you which foods are healthier and how to create appropriate portions.

Is it effective?

• "Any diet program is only as effective as the holistic approach it takes," said Dan Greenwood, Ph.D., RD, clinical nutrition expert and former president of the Minnesota Academy of Nutrition and Dietetics. "Noom can help counsel you on sleep, stress reduction, and set exercise routines…While weight loss is great, changing lifestyles is preferred."
• SI Showcase team member Cory Kessler tried Noom with the goal of losing five pounds in 30 days before a wedding he was officiating. "After 30 days, I lost almost exactly five pounds," said Kessler. "The color code system was my favorite part of the Noom experience because it let me see where I was eating too many calories. Noom gave me a diet goal of 25 percent red foods, 35 percent yellow and 45 percent green foods."

For more information, check out our Noom review.

Pros

• In a study of almost 36,000 people, 77.9 percent of users lost weight with Noom over nine months, with 22.7 percent losing more than 10 percent of their body weight
• Attainable goals and daily lessons help create lifestyle changes that can foster long-term success
• Personalized programs help users develop a healthy relationship with food
• Emphasizes safe, sustainable weight loss strategies rather than food restrictions or crash diets

Cons

• Subscriptions range from $17.50 to $70 per month, depending on the plan you choose.
• Manual food tracking can be time-consuming or feel tedious
• Communication with health coaches can feel impersonal

Best Weight Loss Program for Inflammation: Mediterranean Diet

What is the Mediterranean diet?

This diet takes its name from traditional cuisine commonly found in the Mediterranean Sea and Mediterranean basin regions, such as southern Italy, and Greece and Spain. One of the primary benefits of this diet is the potential to protect against inflammation and various conditions associated with it, including type 2 diabetes and heart disease. 

Researchers have compared it with Western eating habits and found that people who ate a Mediterranean diet had longer life expectancy and lower rates of diseases.

How it works

If you think of foods associated with the Mediterranean region, you start to get the general idea. It emphasizes foods such as:

• Olive oil
• Lean protein (fish and chicken)
• Beans
• Whole grains
• Fresh fruits and vegetables
• Low-fat yogurt

This combination of foods adds up to a diet rich in vitamins, minerals, organic compounds and omega-3 fatty acids with anti-inflammatory properties. Plus, you can enjoy a glass or two of red wine or white wine per day. Another aspect that makes it both a great diet for weight loss and for fighting inflammation is what it minimizes: red meat, high-fat dairy products, highly processed grains and others.

Is it effective?

"The Mediterranean diet has volumes of evidence speaking to its benefits, which are many. It’s sustainable, easier to maintain long-term and is more satisfying with the higher amount of dietary fat," says registered dietitian Annette Snyder, MS, RD.

Snyder cites research that supports the Mediterranean diet's effectiveness in reducing body weight, waist circumference and body mass index (BMI). "There's a low risk of weight gain, even without calorie restriction," she adds.

Also, she singles out monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) as main contributors to the diet's effectiveness at fighting inflammation. Unlike the omega-6 fats prevalent in Western diets, omega-3 fats from fish and plants and omega-9 fats from olive oil can trigger anti-inflammatory cytokines as part of the body's natural stress response.

Pros

Among the pros of the Mediterranean diet, Snyder lists:

• "It has been studied in-depth since 1960, on a variety of populations and locations, and is easier to assimilate into more traditional eating patterns."
• "It's linked to reduced risk for inflammatory disease states: type 2 diabetes, heart disease, dementia and metabolic syndrome."
• "A large review of studies numbering over 3.2 million subjects found that higher adherence to the MedDiet was inversely associated with cancers of the breast, and colorectal cancer."

Cons

We should also point out some of the potential downsides of this diet:

• Eating less meat and dairy could lead to iron and calcium deficiencies.
• It's largely unstructured, without specific restrictions, which could make it hard to follow
• High-calorie intake of olive oil and nuts could limit its effectiveness for weight loss.

Best Weight Loss Program for Fasting: DoFasting

What is DoFasting?

DoFasting is a weight loss app designed to take the guesswork out of fasting by providing access to trackers that double as reminders for when to begin and end a fasting period. DoFasting also supports healthy eating by offering access to thousands of recipes, including vegetarian, vegan and gluten- and lactose-free options. 

Users can track additional information, such as their steps, by connecting the DoFasting app to the health app on their phones.

How it works

DoFasting is customizable to each individual subscriber based on information they provide in a 60-second quiz. User responses help DoFasting create a plan to suit your needs, and the app's algorithm calculates everything from calorie and water intake to workouts and more. Users have the option to edit their recommended fasting schedules to best align with their day-to-day routine:

• Beginner fasting schedule options include 12- and 14-hour fasts
• The intermediate level offers a 16-hour fast option
• The expert level offers a 20-hour fast option

Also, users can participate in challenges and take advantage of meal and exercise recommendations in addition to science-backed health, wellness and nutrition articles.

DoFasting offers different subscription options that vary depending on seasonal discounts and promotions. Currently, DoFasting has three different memberships: a one-month plan for $37, a three-month plan for $16/month and a six-month plan for $11.50/month.

Related Post: The Best Intermittent Fasting Apps

Is it effective?

We chose DoFasting for our list of the best weight loss programs because it introduces users to intermittent fasting and aims to help them become more mindful about when and what they are eating so that they can create new, sustainable habits.

Intermittent fasting is when you choose periods of time to eat and time to fast, such as eating only during an eight-hour window of the day.

• Research has found that intermittent fasting may help reduce the risk of cardiovascular disease.
• Studies have shown that intermittent fasting can help reduce inflammation. Inflammation is associated with diseases such as arthritis, multiple sclerosis and Alzheimer's.

Pros

• Provides a guide for practicing intermittent fasting, which can foster weight loss and improve overall health safely and sustainably
• Health tracking and challenges help keep users motivated
• Provides healthy recipes, workouts and nutrition tips so users can stay on track when they're not fasting

Cons

• DoFasting doesn't provide one-on-one coaching like some other options on our list
• The Android version has an average rating of 2.9 out of 5 stars on Google Play, with multiple users reporting glitches and interface problems

Related Post: Best Weight Loss Programs for Women

Best Low-Carb Weight Loss Program: Keto Diet

What is the keto diet?

"Keto" refers to a metabolic state called ketosis in which your body burns fat rather than carbohydrates for energy. To set the stage for this process, a keto diet emphasizes low-carb, high-fat food intake. Keto is similar to the Atkins diet, although Atkins generally allows more protein and a gradual increase in carbohydrate consumption. 

Research has found that potential benefits of a keto diet include not only weight loss but also better regulation of blood sugar and cholesterol.

How it works

To use a metaphor, the road to ketosis is paved with more healthy fats and fewer carbs. On a keto diet, a typical menu will include foods such as:

• Animal protein—Seafood and shellfish, beef, chicken, eggs
• Non-starchy vegetables—Green beans, broccoli, spinach asparagus
• Dairy—Plain Greek yogurt, butter, cottage cheese

"Many people who follow the keto diet consume non-starchy vegetables to add volume to their meals without adding carbohydrates, since veggies like leafy greens tend to be low in net carbohydrates," according to registered dietitian Destini Moody, RD, CSSD. "These types of veggies are also very low in calories which means adding them to meals can make the meals larger and more satisfying while still helping one to maintain a calorie deficit."

Is it effective?

"A keto diet can effectively help one lose weight due to its focus on protein-rich and high-fat foods. Both macronutrients promote satiety or the feeling of fullness, but especially protein, which results in eating smaller portions and consuming fewer calories," says Moody. "It’s also imperative to track your carbohydrate intake to ensure you stay in ketosis which results in being more intentional with planning meals. Planning meals and controlling portions is a huge help in promoting weight loss through diet."

In an assessment of 11 studies, researchers found that people on a ketogenic diet lost more weight than those on a low-fat diet.

Pros

According to Moody, the upsides of keto include:

• "The emphasized foods on a keto diet promote satiety, which helps reduce the feelings of hunger that make traditional dieting feel unpleasant and unsustainable."
• "The style of the diet encourages increased intake of healthy fats, lean protein and non-starchy vegetables; all components of a nutritious diet."
• "It promotes good habits such as checking food labels and controlling portions."

Cons

Moody sees the drawbacks of keto as:

• "It can be unsustainable because people may have to eliminate some of their favorite foods for an extended period."
• "Side effects of cutting carbs can be unpleasant and are called the 'keto flu', which includes brain fog, fatigue, dizziness, headache and reduced athletic performance."

Best Weight Loss Program for Diabetes: Diet-to-Go Balance-Diabetes

What is Diet-to-Go Balance-Diabetes?

Diet-to-Go is a meal delivery service for weight loss with a large menu that's designed by registered dietitians. The Diet-to-Go Balance-Diabetes plan is designed to help control blood sugar levels, lower the risk of heart disease and help you lose weight at the same time. 

All of Diet-to-Go's meal plans avoid sweeteners and preservatives, but the meals on the Balance-Diabetes menu are also conscious of risk factors like sodium, fat and cholesterol.

Related Post: Best Meal Delivery Services

How it works

Diet-to-Go provides dietitian-curated meals to help people manage their diabetes. All meals are low in calories and contain less than 45 grams of carbs and more than 15 grams of protein. Meals are on a five-week rotation, which means you won't see repeat meals in a given month. However, the service also allows you to substitute unlimited meals from the menu, so you're in control of your meal plan, receiving foods you'll actually eat to help you stick to the plan.

The weekly cost for your Diet-to-Go subscription depends on which meal you choose. The Balance-Diabetes plan ranges from $138.99 to $203.99 per week, plus a $19.98 shipping fee. You can cancel or pause your deliveries at any time with no extra fees.

Is it effective?

The Balance-Diabetes plan makes Diet-to-Go one of the best diabetic meal delivery services. All food is designed by a team of dietitians and nutritionists to promote effective weight loss for people with diabetes while also ensuring they get the nutrients they need. Every meal has a limited amount of carbs, calories and fat, all of which can affect blood glucose.

Diet-to-Go's meal plans are portion-controlled and calorie-restrictive. Calorie restriction can be an effective way to lose weight, but if you have diabetes or other health risk factors, it's very important to consult your doctor before making these types of changes to your diet.

Pros

• Diabetic-friendly meals delivered to your door that are curated by a team of dietitians and nutritionists
• Subscription includes access to health coaching with a registered dietitian
• Prepared meals take the guesswork out of calorie tracking and portion control

Cons

• A minimum order is required for weekly meal plans, which can be expensive, so it's not the best option for every budget.
• No options for those with certain food allergies or dietary restrictions such as gluten-free meals, kosher or vegan meals.

Best Plant-Based Weight Loss Program: Vegetarian Diet

What is a vegetarian diet?

There are different forms of vegetarianism, but they all share the key tenet of reliance on plant-based foods. Some vegetarians occasionally eat dairy or eggs, for example, while purists avoid animal-based foods completely. 

A vegetarian diet can help promote weight loss simply because it eliminates some of the usual suspects such as fatty meats and rich, dairy-based desserts while emphasizing foods that are nutrient-rich rather than calorie-laden.

How it works

While sources of protein and satiety such as beans, soy, lentils and quinoa are central pillars of a vegetarian diet, there might be some nutritional gaps to fill. Registered dietitian Lori Barrett advises vegetarians to consider ways they can optimize their diets to make sure they have essential amino acids and vitamins and minerals covered.

"Some vegetarian foods already have them present, and some need a food partnership to become complete," says Barrett. "Plant-based foods to be combined would be a grain with a nut, seed, or bean source to be complete (peanut butter on whole grain toast, hummus with pita chips, oatmeal with seeds/nuts.)."

Barrett also recommends supplements, protein powders, fortified foods, nutritional yeast and flax seeds to boost your intake of important nutrients such as iron, zinc, Vitamin B12, calcium, omega 3 fatty acids and vitamin D.

Is it effective?

Although research is ongoing, some studies have found that vegetarian diets are significantly more conducive to weight loss than non-vegetarian diets. However, be mindful that a high caloric intake, physical inactivity and other factors could reduce the effectiveness of vegetarianism as a weight-management strategy. Dietitians like Barrett point to the potential benefits of a well-planned vegetarian diet that go beyond weight loss.

"A vegetarian way of eating, with some careful planning, could improve our health and provide our bodies with the macronutrients it needs," says Barrett. "Studies have shown that a vegetarian plan could lower our risk of heart disease, hypertension, cancer, type 2 diabetes, and BMI."

Pros

Here are some of the advantages of a vegetarian diet, according to Barrett:

• "Studies have shown vegetarian plans have potential health benefits for lowering our risk of heart disease, hypertension, cancer, and type 2 diabetes."
• "Higher intake of whole grains, beans, seeds, and nuts provide needed fiber, nutrients, and antioxidants for our body."
• "It can help with weight management and lower your BMI."
• "You can save money. A 1-pound bag of dried beans is under $2."

Cons

Barrett also sees some downsides, which include:

• "The risk of nutritional deficiencies: iron, zinc, Vitamin B12, calcium, omega-3 fatty acids and vitamin D."
• "Having a plan to get complete proteins at each meal."
• "Careful planning to avoid using overly processed vegetarian products."
• "It might be harder to find vegetarian options when dining out or at social gatherings."

Best Weight Loss Program for Meal Planning: Nutrisystem

What is Nutrisystem?

Nutrisystem is a meal delivery service that delivers pre-cooked meals to your door, making portion control and tracking calories easier. The personalized meal plans use a combination of high-protein meal plans and lower-glycemic nutrition to control hunger. 

Unlike other programs that only provide one meal a day, Nutrisystem provides meals for breakfast, lunch, dinner and snacks. The service also has a companion app called NuMi that tracks your food and water intake and physical activity.

How it works

Your meals are delivered every four weeks, and you can repeat the program as many times as you want. As you progress through the plan, you'll receive a guide that helps you begin adding in food from the grocery store, like proteins, produce and complex carbohydrates, to supplement the pre-cooked meals. Doing this is meant to help you learn how to eat a balanced diet on your own and create a lifestyle change to maintain your weight loss after you finish the program.

You can select a plan with meals that cater to your lifestyle, age or dietary restrictions, such as diabetes-friendly and vegetarian. There's also a meal plan geared toward people 55 and older.

Nutrisystem offers some variety in its plans, which affects the cost. The basic meal delivery plans start at $9.99 per day, but with add-ons like shakes and snacks, you can see costs go up to $15.71 per day.

Is it effective?

• According to a study published in the Annals of Internal Medicine, Nutrisystem participants are more likely to lose weight in three months than those who just receive weight loss education. Another study suggests that using commercial weight loss plans like Nutrisystem can result in greater long-term weight loss than simply dieting on your own.

• Our tester, Molly Stout, found success with Nutrisystem but said the meals get repetitive after a few months. "I stuck to the program and within the first two months, I started dropping five pounds, then 10, then 12. It definitely worked for me, and I enjoyed the 'treats' like the morning shakes and the evening desserts," said Stout.

For more information, read our Nutrisystem review.

Pros

• Multiple meal plans are available, so you can choose an option that fits your needs
• Pre-cooked and portion-controlled meals are easy to reheat
• The NuMi app's SmartAdapt feature can help you develop a personalized weight management plan

Cons

• Doesn't accommodate specialized diets like keto or vegan
• All of the meals go in the freezer, which can take up a lot of space depending on how many you purchase per week

SI Readers can take $30 off their first month of Nutrisystem

Best Weight Loss and Fitness Program: Future

What is Future?

If you've struggled with the exercise portion of a weight loss program, the Future app may be able to help. Future is a fitness app whose trademark feature is pairing you with a personal trainer who will create customized workout plans to help you reach your goals. 

You'll receive an updated plan every week with new exercises and explanations on how to do them with the correct form. If you're not sure about your form, you can even send videos of you doing the moves for feedback.

How it works

To start, you'll fill out a questionnaire that asks about your previous workout experience, current limitations and preferences. You have the opportunity to mention any specific interests you have (options include prenatal/postpartum health, injury prevention and nutrition). The app will also ask questions about what you're looking for in a coach (such as gender, energy level, intensity and more). It'll then suggest a few coaches to choose from. You can either pick one of these or peruse the complete list of coaches to make your own choice.

Once you're matched with a coach, they'll schedule an introductory video call to get acquainted and learn more about your goals. Then, they'll create a customized workout plan for you.

Future costs $149/month. However, Future often runs deals that include 50 percent off your first month.

Is it effective?

• Workout apps like Future serve as a reminder about the importance of making exercise part of a weight management strategy. Reducing caloric intake alone can help you lose pounds, but don't overlook the importance of regular physical activity in maintaining weight loss. Strength training in particular helps you build lean body mass and develop a healthier body composition.

• SI Showcase contributor Ali Nolan tried Future for 60 days and felt her coach helped her gain strength, improve her endurance. "The thing I liked the most about using Future was having my own personal coach. He held me accountable to do my workouts each week and motivated me to believe in my strength," Nolan said.

For more information, check out our Future review.

Pros

• Customized workout plans, support and accountability from your coach can support weight loss goals
• Great for beginners and those who need help creating an exercise plan to meet their weight loss goals and create a healthy lifestyle change
• App can integrate with your favorite smartwatch to make tracking steps, activity and calories easier

Cons

• Although you coach can make suggestions, Future doesn't currently include specific nutritional planning
• Monthly costs can add up, so it's not the best choice for every budget

How to Choose the Best Weight Loss Program for You

According to Greenwood, all weight loss programs can help you lose weight, but their sustainability differs. Following a diet program can lead to cycling or yo-yo dieting, which can have health consequences, so to help avoid this, it's crucial to find the right program. To pick the best program for you, consider the following:

Cost

Consider your budget. Some programs have membership fees, require purchasing pre-packaged frozen meals and/or recommend more expensive types of food like lean proteins and fresh fruits and vegetables.

Accessibility

Can you physically obtain the food suggested by the program? Accessing food may be difficult if you live in a food desert where it is difficult to purchase fresh produce. Or do you have a disability, learning, vision or hearing impairment that changes how you take in, process or acquire information? If so, consider programs with options like in-person consultation, video learning modules or screen reader compatibility.

Health literacy

You may have heard about financial literacy, but have you heard about health literacy? Health literacy is your ability to find and understand information to create informed health-related decisions, and you need a certain amount of health literacy to follow many diets. For example, do you understand terms like macros or calorie density? 

“Health literacy is also about knowing how to prepare, store and combine food to make nutritionally balanced meals,” says Schoen. 

Some programs offer a lot of flexibility in what you’re able to eat, but that can be confusing for people who need more guidance on which foods to eat and how to combine them. So it’s essential to consider what you need to learn to succeed.

Food triggers and allergens

When selecting a program, it's important to identify if you have a food trigger or allergen, like gluten or dairy intolerance, says nurse and weight stigma expert April Prunty Ph.D., RN.

Current lifestyle

“You need to be able to integrate the changes you want to make into your current everyday life,” Schoen says. To do this, consider your current lifestyle. For example, how busy are you? Can you do the program with your kids and family? You need a program that meets you where you are at in life.

Goals

“Get clear on your goals and why those are your goals. If your goal is to lose weight, ask yourself why you want to lose weight,” Prunty says. The best weight loss plan for you will be one that works for your goals and your lifestyle. Be sure to have a clear sense of why you’re making a change, since doing so can help you stick to a plan, even when you’re not feeling motivated. Also, do you need outside accountability or social support to help you meet your goals?

How to Have a Healthy Relationship with Weight Loss Programs

A healthy relationship and understanding of weight management programs is important so that you avoid yo-yo dieting and weight cycling. Our experts have some great tips to help you clarify your thinking on weight management and choose the right program for your needs.

Pick a program that meets you where you are

"Engage with a program that reflects your personal preferences and things or food you enjoy,” says Prunty. This also means that you should prioritize accessibility. "Programs are only as helpful and sustainable as their accessibility,” says Schoen. Not being able to access the food or information you need may also cause unnecessary stress.

Avoid the zero-tolerance food group approach

Prunty recommends avoiding "fad diet plans" that involve completely restricting certain food groups. "You need to understand what it means to cut food groups.” For example, unless you are lactose intolerant, completely restricting dairy products can greatly reduce your intake of calcium, a critical mineral for bone health.

Reframe your perspective on food

“Recognize that food is not the enemy; food sustains life,” Prunty says. Reframing how we view food and the role of food has in our lives changes our perception of food from a negative transaction to a positive transaction. Greenwood adds that “food is one only piece of health.”

Be wary of leaning too heavily on tech

A potential drawback of using fitness apps is that meeting with a healthcare or fitness professional in person can offer more nuanced advice than meeting virtually, says Burdeos. Additionally, she notes that over-reliance on tech prompts and tracking can lead to fixation on unrealistic goals and inflexibility.

Challenge your relationship with your weight

“Don’t let weight be something you think about every time you take a bite. You are more than what the scale says,” says Greenwood. Weight is influenced by many factors so it is important to approach weight management holistically and to think about how your stress and sleep are impacting your health.

How We Chose The Best Weight Loss Programs

For this guide, we compiled the best weight loss programs based on several factors, including:

• Lifestyles
• Verified customer reviews
• Research
• Expert testimonials

We also made sure that our list included products covering different ages, weight loss goals and dietary preferences.

For our research, we tapped several nutrition experts to provide insights on the health benefits and drawbacks of weight loss plans:

• Nicole Loew, Ph.D., RN
• April Prunty Ph.D., RN
• Sara Schoen, registered dietitian and health education coordinator
• Dan Greenwood Ph.D., RD, clinical nutrition expert and former president of the Minnesota Academy of Nutrition and Dietetics

Weight Loss Program FAQs

Are weight loss programs bad for you?

It depends. While a balanced diet that includes proteins, fat, carbs and fresh fruits and veggies is for everyone, not all diet programs suit everyone. 

"Relying solely on prepared meals and programs may not promote the development of healthy eating habits and food skills that you need to carry on with life, wherever you go, and whatever life brings you," Burdeos says. "It's important to possess the life skill of knowing how to make balanced and nutritious meals and snacks without relying solely on these programs and prepackaged meals." 

You should consult with a ​​nutritionist or registered dietitian prior to trying new weight loss plans or making any drastic changes to your diet or exercise regimen. People who are pregnant or nursing, have a history of disordered eating or body dysmorphia or are diabetic, especially insulin-dependent, should work closely with a primary care provider before starting a weight loss program.

How can I lose 20 pounds in a month?

Health experts say the safest and most effective rate for weight loss is one to two pounds per week. Making healthy lifestyle changes, like exercising, managing stress and eating whole foods, rather than dieting alone, is the most sustainable way to lose weight.

What if food insecurity is an issue?

According to the U.S. Department of Agriculture, in 2020, 10.5 percent of U.S. households were food insecure or had difficulty accessing enough food for their families. If you are experiencing food insecurity, need help meeting your daily dietary needs or need help getting connected with resources, Schoen recommends reaching out to your local clinic or food shelf to connect with resources in your area.

When do you first start to see weight loss?

Seeing results could take anywhere from a couple of weeks to a few months. This depends on several factors including your level of activity and diet. You will likely feel the results of implementing healthier eating habits and exercise before you see them. "Weight loss is not only physical, but emotional, psychological, genetic and hormonal factors play a role, too," Burdeos says. "These programs and prepared meals may not address these underlying factors that impact our eating habits and weight."

What is the easiest way to lose weight?

Small changes can lead to big results! It's important to remember that weight loss is a journey that takes time and doesn't happen overnight. In addition to improving your diet and exercise/activity levels, you can do smaller things like avoiding highly processed foods and cutting back on sugar to boost general health and wellbeing. Couple this with using a weight loss program where you'll have access to health experts and a supportive community, and you've got a good starting point. "It's important to consider your unique needs when choosing a weight loss approach," Burdeos says.

Is there a free weight loss program?

This depends on what you're looking to get out of a weight loss program. Many diet programs, such as Noom, offer free trial periods so you can get a sense of what works best for you. You can often find free trials and promotions for various weight loss plans online.

The Takeaway

You may have noticed a theme: the best weight loss programs function on the premise of fewer calories, portion control and increasing fruits, vegetables, whole grains and lean proteins, while limiting sweets, sugary drinks and highly processed food. To optimize your health, supplement your weight loss journey with stress management, sleep hygiene and physical activity. There's not a one-size-fits-all weight loss program, so understanding yourself and your bodily needs is important when choosing the best weight loss program for you.

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