In this article, we will review some of the best weight loss programs to consider and how to choose the best one for you.
Weight Loss Programs vs. Diets
Dr. Evan Forman, director of the Weight, Nutrition, and Lifestyle Sciences (WELL Center) at Drexel University in Philadelphia, Pennsylvania, distinguishes between “diets” and “programs” that help you stick to those “diets.” Forman, who is also a professor of psychology and brain sciences, adds that the evaluated and compared dietary plans include low-calorie, balanced calorie deficit, low-fat, low-carb, plant-based, and Mediterranean diets. Studies indicate that all of these approaches are effective – and equally effective when compared with one another – but he warns that individual results can vary significantly. Forman advises that the main factor seems to be the dietary pattern that allows the individual to feel full and is sustainable over the long term.
Ranking of the Best Diets of 2024 According to U.S. News & World Report
The annual U.S. News & World Report rankings of diets feature separate lists for the best weight loss diets and the best overall diets. The first list focuses on the best effective eating plans for weight loss and long-term maintenance, while the second prioritizes weight management and healthy eating.
What Makes a Good Weight Loss Program?
Ask yourself these four questions: Which program will work best for you? “Avoid quick fixes,” says Sathya Johnalagada, a registered dietitian, and instead focus on nutrition and lifestyle changes – one healthy habit at a time. Look for plans that include foods you enjoy but ensure that the plans are balanced enough in nutrients and include foods from all major food groups, according to Mayo Clinic. Does the program set goals and track what you eat? “Effective programs provide nutrition skills, help you set weight, activity, and energy goals, and make it easy to track your behavior against your goals, including tracking everything you eat,” says Forman. A reasonable weight loss goal is usually from one to two pounds per week, according to the National Institutes of Health. Does the program include counseling? Forman recommends a program that includes lifestyle counseling to teach skills on how to develop and maintain healthier eating and physical activity habits. “A large number of studies indicate that people succeed only if they enroll in a structured and intensive program with expert coaches who meet regularly over a long period, like 25 times in one year, to provide skills training, problem-solving, and accountability,” he notes.
Top Weight Loss Programs
In the end, the best weight loss program for you is the one you enjoy and can therefore commit to, say the experts. “We need to tailor programs to fit individual needs,” says Fatima Cody Stanford, an obesity medicine physician at Massachusetts General Hospital, adding that she doesn’t think any one is better than another. Based on interviews with nutritionists and current research and rankings, here are some of the top weight loss programs (although this list is not exhaustive):
WeightWatchers Points Program
With the WeightWatchers program, not all calories are created equal, says Gary Foster, chief scientist at WeightWatchers in New York. The WeightWatchers Points program assigns each food a “point” value based on its calories and other nutritional factors, such as added sugar, fiber, protein, and the amount of saturated or unsaturated fat, Foster explains. Members receive a personal “points budget” to spend on any foods they wish to eat, and they track what they eat in an app. They must stay within their points to lose weight, according to the company’s website. “Our program is supported by decades of research, and shows effectiveness in weight loss and maintenance in the short and long term without medication,” says Foster.
Diet
Mayo Clinic
“The Mayo Clinic diet is not just a diet. It’s a lifestyle change program,” says Dr. Donald Hensrud, editor of the “Mayo Clinic Diet” based in Rochester, Minnesota. It was ranked among the top five diet programs by U.S. News and World Report in 2023, focusing on healthy eating by teaching how to appreciate portion sizes and meal planning while increasing physical activity. “By eating large quantities of foods that are high in density but low in calories, such as vegetables and fruits, people can feel full while consuming fewer calories,” adds Hensrud, who is a board-certified specialist in nutrition and weight management. The diet is divided into two phases: the first phase is called “Lose It!” and the second phase is called “Live It!” “In the first phase, ‘Lose It!’, people make changes in 15 habits related to weight management, while in the ‘Live It!’ phase, they take these habits and transform them into a lifestyle change program,” Hensrud explains. “The only cost is the ‘Mayo Clinic Diet’ book, and if desired, the ‘Mayo Clinic Diet Journal’,” he says. There is also a digital aspect that includes food tracking, group coaching, meal plans, recipes, and other educational resources and features, adds Hensrud.
Noom Weight Program
Noom Weight was ranked the best weight loss app with coaching by Healthline in 2023, a virtual weight management program that helps with weight loss by focusing on the mental aspects of losing weight. After taking an online questionnaire, the app provides a plan (usually lasting 16 weeks) with recommended daily caloric suggestions, with daily lessons to help change the way users think and feel about eating, according to the company’s website. Users track everything they eat, categorized into green, yellow, or red foods, aiming to consume a balanced amount of all colors, according to its site. “We help our users understand their relationship with food, how to be more mindful of their habits, and provide them with the knowledge and support they need for positive health outcomes – including guiding them through lessons and habit-forming exercises to enhance understanding and integration of our four pillars of health (sleep, physical activity, nutrition, and stress management),” says a Noom spokesperson to TODAY.com. Although Foreman does not endorse any specific weight loss programs (nor does he have any current financial ties to any), he says Noom is “one of the few programs” that helps teach “cognitive behavioral skills,” such as how to handle cravings and create an food environment that reduces temptation.
Optavia Program
The program was ranked among the top five diet programs in 2023 by U.S. News and World Report. “Optavia offers comprehensive personal support to help transform your lifestyle – with everything in one place: individual coaching, an active community, healthy habit formation, and easy-to-commit nutrition and physical activity guidance,” says Jonalagada, who is also the Vice President of Scientific and Clinical Affairs at Medifast, the parent company of Optavia. The goal is to eat six small meals a day with a mix of pre-packaged Optavia products called “fuel” and “clean and green” meals prepared by the user. Clients consume five “fuels” every two to three hours, then prepare a “clean and green” meal at home. “Optavia fuels are specifically portioned, nutrient-rich, and controlled in terms of calories and carbohydrates, made from high-quality protein, and enhanced with vitamins, minerals, fiber, and probiotics, with no artificial colors, flavors, or sweeteners – making them simple and convenient to follow,” a company representative tells TODAY.com. “At the core of the program is a healthy habits transformation system, which focuses on six key healthy habits, including weight management, nutrition, hydration, movement, sleep, and mental and environmental conditions,” adds Jonalagada.
Club
TOPS
The TOPS Club, which stands for “Take Off Pounds Sensibly”, has been around since 1948 and includes about 6,000 chapters in the United States and Canada. “In short, TOPS connects people from all backgrounds, many of whom cannot afford expensive commercial programs, through our network of weight loss support groups,” Michelle Janley, communications director at TOPS Club, tells TODAY.com. “When you become a member of a chapter, you join a group of people with similar goals for healthy living. It’s the accountability our members pledge – showing up for each other week after week, in regular meetings.” The program has no formal counseling as it focuses on peer-to-peer support. Members gain access to a variety of meal plans on the website, with a 28-day meal plan recommended for new members when they first join. There is no formal diet to follow, but many members adhere to an exchange system established by the American Diabetes Association, according to Janley. Dr. Nia Shuan Mitchell, weight management specialist at Duke University, tells TODAY.com that a “unique” aspect of the TOPS Club is that “people are expected to continue in the program and participate weekly, even after they reach their target weight.” Her research indicates that individuals who participate in the TOPS program for at least one year can lose up to 5-7% of their initial weight and maintain weight loss for up to seven years. “As with other weight loss strategies, when people stop doing the things that helped them lose weight, they return to their previous weight,” she adds.
National Diabetes Prevention Program
The National Diabetes Prevention Program’s lifestyle change program helps people at high risk for type 2 diabetes make healthy changes – including losing a moderate amount of weight – that can prevent or delay the onset of type 2 diabetes,” says Christopher Holliday, director of diabetes translation at the Centers for Disease Control and Prevention (CDC) in the United States. “The lifestyle change program helps participants eat healthy food, be physically active, manage stress, and handle life challenges that can make it difficult to stay on track,” he adds. Participants gain access to CDC-approved resources, support groups, and a lifestyle coach to help them build lasting healthy habits, he adds. “Research indicates that individuals who participate can reduce their risk of developing type 2 diabetes by more than half,” says Holliday. “The year-long program is offered either in-person or virtually, and is covered by many employers and insurance providers, including several state Medicaid programs,” he adds.
Nutrisystem Program
The program was ranked among the top five diet programs by U.S. News and World Report in 2023, and revolves around pre-packaged balanced meals and controlling calories and hunger by eating frequently throughout the day, according to its website. You first select a plan based on your age and gender. Then Nutrisystem delivers meals and snacks to your home. You then use their app to know exactly what to eat and when (usually six times a day), with daily access to coaches as needed. The pre-packaged meals focus on plant-based proteins, healthy fats, and specific carbohydrates with fiber and vegetables, according to the company’s website.
Diet
Keyto
The Keyto diet was ranked among the top 10 diet programs by U.S. News and World Report in 2023. It is a low-carb diet that emphasizes Mediterranean seafood and fats to help people “lose weight without feeling hungry,” according to its website. First, it creates a personalized plan for you through a short questionnaire, and then you get the Keyto app. The app includes a 16-week course, customized lesson plans, a food research database, meal plans, recipes, and a podcast for members. All members receive guidance from a goal specialist, nutritionist, and personal trainer, according to its website.
Jenny Craig Program
Jenny Craig is a completely virtual program for pre-packaged meal plans that incorporates principles of intermittent fasting for weight loss. It was ranked as the second-best diet program by U.S. News and World Report in 2023, but the company has now shifted to a virtual model after being acquired by Nutrisystem earlier this year. Individuals first choose from several meal plans, and then food is delivered to their homes in two-week shipments. They eat during a “feeding” period that lasts for 10 hours, followed by a 14-hour “renewal period,” which includes sleep. Members also receive “recharge sticks” that they can eat during the last two hours of the fasting period to curb hunger. Weekly coaching is also available.
Before starting any new weight loss program, consult your doctor.
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