Top Best And Effective Weight Loss Programs In 2024

There are numerous options for weight loss programs. Physicians and dietitians discuss which choices might work best.

The Harvard T.H. Chan School of Public Health estimates that 70% of adult Americans are overweight or obese, yet weight loss is a personal process.

One approach that can be helpful is by participating in a weight loss program, but where do you begin with so many options? Here is a summary of some of the top weight reduction plans to think about and advice on how to choose the right one for you.

Diets vs. weight loss programs

"I would make a distinction between a diet and a program that basically helps with diet adherence." ToDAY.com is informed by Evan M. Forman, Ph.D., director of Drexel University's Center for Weight, Eating, and Lifestyle Science (WELL Center) in Philadelphia, Pennsylvania.

"The Mediterranean, low-fat, low-carb, plant-based, and balanced calorie deficit diets have all been assessed and contrasted." Forman, a professor of psychology and brain sciences, continues.

Research indicates that all of these strategies work, and work just as well when compared to one another, but he issues a warning that specific outcomes may differ significantly.

"Which eating pattern that satisfies an individual and can be sustained over an extended period of time appears to be the primary determinant." Forman offers guidance.

Top Best Diet rankings in 2024

The best diets for weight reduction and the best diets overall are included separately in U.S. News & World Report's yearly diet rankings.

While the second category of diets emphasizes weight control and healthy eating, the former is concentrated on the best eating regimens for weight loss and long-term maintenance.

The top diets for weight loss recommended by U.S. News & World Report for 2024 are:

• WeightWatchers
• Mediterranean
• Volumetrics
• Mayo Clinic Diet
• DASH
• Flexitarian
• Noom Weight
• Vegan
• Keto
• Atkins

The top diets in general for 2024 are:

• Mediterranean
• DASH
• MIND
• Mayo Clinic Diet
• Flexitarian
• WeightWatchers
• Volumetrics
• Dr. Weil’s Anti-Inflammatory
• TLC

What defines a successful weight-loss program?

Answer the following four questions for yourself:

Which program will work best for you?

"Avoid quick fixes," certified dietitian and nutritionist Satya Jonnalagadda advises TODAY.com. "Instead, concentrate on making small, healthy lifestyle and nutrition changes one at a time."

Seek for meal plans that contain foods you like to eat, but check to see if the Mayo Clinic says the plans are nutrient-balanced and include foods from all the major food groups.

Does the program keep track of your food intake and establish goals?

Effective programs teach you about nutrition, assist you in setting goals related to weight, activity, and energy intake (calories), and make it fairly simple to monitor your behavior in relation to your objectives—including keeping track of everything you eat—according to Forman.

The National Institutes of Health states that losing one to two pounds each week is usually a reasonable weight loss objective.

Is counseling part of the program?

Forman suggests enrolling in a program that offers lifestyle coaching in order to impart knowledge on how to create and maintain better food and exercise routines.

In order to provide skills training, problem resolution, and accountability, he points out that "many studies show that people tend to succeed only if they enroll in a structured, intensive program with expert coaches who meet regularly over a long period of time, such as 25 times in one year."

Is physical activity included?

Programs must to incorporate physical activity as well, as per the Mayo Clinic, exercise counteracts the loss of muscle mass that comes with weight loss and aids in maintaining a healthy weight.

Which are the best weight loss programs?

Experts advise that the most effective weight loss regimen for you will ultimately be one you can stick with since it will be enjoyable.

Physician specializing in obesity medicine at Massachusetts General Hospital Fatima Cody Stanford, M.D. tells TODAY.com that "we need to personalize programs to fit individual needs." She further states that she does not think any certain program is superior to another.

Here are some of the best weight loss regimens (albeit this list is not exhaustive) based on rankings, research, and nutritionist interviews:

• WeightWatchers Points Program
• Mayo Clinic Diet
• Noom Weight
• WeightWatchers Clinic
• Optavia
• TOPS Club
• National Diabetes Prevention Plan
• Nutrisystem
• Keyto
• Jenny Craig

In addition, we have included the benefits and drawbacks of each program based on nutritionist interviews, previous studies and rankings, and data from the websites and representatives of the programs.

See your doctor before beginning any new weight loss program, as it may have an impact on your blood sugar, digestion, and general health.

WeightWatchers Points Program

"Not all calories are equal with WeightWatchers programming," says Gary Foster, Ph.D., the organization's chief scientific officer, in an interview with TODAY.com.

According to Foster, the WeightWatchers Points Program, which was ranked as the top diet plan by U.S. News and World Report in 2023, gives each food a unique "points value" based on its calories and nutritional components, such as the amount of protein, fiber, sugar added, and saturated or unsaturated fat.

The participants track what they eat in an app and receive a unique "points budget" to spend on whatever meals they like. The firm website states that in order to lose weight, they must stick to their point budget.

Foster claims, "Decades of research has demonstrated the efficacy of our Points Program for both short- and long-term weight loss and maintenance without medication."

Pros

• More than 200 satisfying, low-calorie items that don't require tracking.
• Food and drink are not off limits.
• Private social network within the app.
• 24/7 virtual chat to exchange advice, recipes, and fixes for typical problems.

Cons

• Points calculations and food tracking can seem time-consuming.
• Checking weight once a week as advised can be stressful.
• For those who struggle with self-control, it is overly permissive and could result in unhealthy food choices.

Mayo Clinic Diet

"The Mayo Clinic Diet goes beyond simple dieting. It's a program for changing one's lifestyle," Dr. Donald Hensrud, editor of the Rochester, Minnesota-based "Mayo Clinic Diet," tells TODAY.com.

It emphasizes eating healthily by teaching how to plan meals and estimate portion sizes, and it was ranked as one of the top five diet programs by U.S. News & World Report in 2023. It also encourages increased physical activity.

Hensrud, an internal medicine specialist with a focus on nutrition and weight control, continues, "Consuming large quantities of foods that are rich in bulk but low in calories, such fruits and vegetables, can help people feel full while consuming less calories."

The diet is broken up into two stages: "Lose It!" and "Live It!"

Hensrud says, "People make changes in 15 weight-related habits during the two-week 'Lose It!' phase, (and) take these habits and turn them into a lifestyle change program during the 'Live It!' phase."

"The Mayo Clinic Diet book and, if desired, The Mayo Clinic Diet Journal are the only required costs," he stated.

Hensrud also talks about a digital component that includes various teaching materials, group coaching, meal plans and recipes, and a food tracker.

Pros

• Not concerned with calorie counting.
• Simple to adhere to.
• Maintains weight throughout time.
• Various menus and dishes catering to vegetarian, healthy keto, higher-protein, and mediterranean dietary choices.

Cons

• May momentarily increase blood sugar levels, per the Mayo Clinic website.
• The time constraint of the "Lose It!" might be too brief for certain individuals to effectively transform their habits.

Noom Weight

Noom Weight is a virtual weight management program that assists in weight loss by focusing on the mental components of weight loss . Healthline ranked it as the best weight loss app with coaching in 2023.

According to the company website, after completing an online questionnaire, the app offers a plan (typically for 16 weeks) with recommended calorie intake along with daily teachings to help alter your mindset about food.

According to the website, the user keeps track of everything they consume, which is divided into green, yellow, and orange items, with the aim of consuming a balanced quantity of each color.

"Through our courses and habit-forming activities, users receive support in practicing with us, which helps them better comprehend and integrate our "four pillars of health." "Sleep, activity, diet, and stress reduction." a Noom spokesperson tells TODAY.com. "We provide our users the knowledge and resources they require to attain positive health outcomes, such as enhancing their comprehension of their relationship with food and teaching them how to be more conscious of their habits."

Forman argues that Noom is "one of the only programs" that helps educate "cognitive behavior skills," such as how to manage cravings and build an atmosphere with food that decreases temptation, even if he does not personally recommend any particular weight reduction plans and has no financial ties to any at this time.

Pros

• Daily instruction to support behavior and habit modification.
• Chat support for coaching within the app.
• Tools to track diet and activity so you may reach your objectives at your own speed.
• There is no food off limits.

Cons

• Absent face-to-face mentoring.
• For some people, keeping track of everything they consume each day could be time-consuming.
• Self-help is a big focus, therefore not everyone will find it effective.

Optavia

According to U.S. News and World Report, the program is one of the top five diet plans for 2023.

Jonnalagadda, Ph.D., vice president of scientific and clinical affairs at Medifast, the parent company of Optavia, tells TODAY.com, "With everything you need in one location, Optavia offers individualized, all-encompassing support to help you change your lifestyle.

This includes one-on-one coaching, an engaging community, the development of healthy habits, easy-to-follow dietary recommendations, and activity advice."

The objective is to consume six small meals a day, consisting of both cooked meals, referred to as "lean and green" meals, and prepackaged goods under the Optavia brand, known as "fuelings." Every two to three hours, clients consume five "fuelings" before preparing one "lean and green" meal at home.

An official from the company tells TODAY.com, "Optavia 'fuelings' are pre-portioned, nutrient-dense, calorie and carbohydrate controlled, made with high-quality protein, fortified with vitamins and minerals, fiber and probiotics, and contain no colors, flavors, or sweeteners from artificial sources — making it simple and convenient to follow."

The Habits of Health Transformational System, which focuses on six essential healthy habits—weight management, eating and hydration, motion, sleep, thinking, and surroundings—lays the groundwork for the program, according to Jonnalagadda.

Pros

• Individual coaching.
• At Optavia, 90% of instructors started out as clients.

Cons

• Some people might object to the focus on premade foods.
• Possible weight gain following product discontinuation.

TOPS Club

Take Off Pounds Sensibly, or TOPS Club, was founded in 1948 and currently includes over 6,000 chapters throughout the United States and Canada.

According to Michelle Ganley, the director of communications at TOPS Club, "in a nutshell, TOPS connects people of all backgrounds—many of whom cannot afford expensive commercial programs—through our network of weight-loss support groups."

Joining a chapter entails joining a community of individuals who share your objectives for leading a healthy lifestyle. Our members make a commitment to one another to be accountable by consistently attending the regularly scheduled meetings.

Since the program's focus is on peer-to-peer support, it does not include any official counseling. The website offers users access to a range of meal plans, the most popular of which is a 28-day meal plan that is suggested for new members upon enrollment.

Although there isn't a set diet to follow, Ganley points out that many people adhere to the Food Exchange System developed by the American Diabetic Association.

The fact that "people are expected to continue in the program and participate weekly, even after they reach their goal weight," according to weight management specialist Dr. Nia Schwann Mitchell of Duke University, describes TOPS Club as "unique."

According to her research, individuals who follow the TOPS program for a minimum of a year can sustain their weight loss for up to seven years and shed as much as 5-7% of their starting weight.

"People gain back the weight they lost when they stop doing the things that helped them lose weight, just like with other weight loss strategies," she continues.

Pros

• Virtual and online choices.
• Strong support from those going through comparable circumstances.

Cons

• There is no set diet to adhere to.
• Not receiving official counseling.
• Support differs according to local chapter.

National Diabetes Prevention Program

Christopher Holliday, Ph.D., director of the U.S. Centers for Disease Control's Division of Diabetes Translation, tells TODAY.com that "the National Diabetes Prevention Program's lifestyle change program helps people who are at high risk for Type 2 diabetes to make healthy changes — including losing a modest amount of body weight — that can prevent or delay Type 2 diabetes."

"Participants in the lifestyle change program manage stress, eat a healthier diet, exercise more, and deal with obstacles in life that can make it hard to stay on track."

He also says that in order to help participants develop lifelong healthy habits, they have access to support groups, CDC-approved materials, and a lifestyle coach.

According to research, participants can reduce their chance of getting Type 2 diabetes by more than half, according to Holliday. "Many employers, insurance providers, and state Medicaid programs cover the year-long program, which is offered both in-person and virtually."

Pros

• The National Institute of Diabetes and Digestive and Kidney Diseases states that these interventions are clinically proven to either prevent or delay diabetes.
• Virtual or in-person choices.
• CDC program that supports long-term weight loss with research-based evidence.

Cons

• Price varies.
• The main objective is to avoid diabetes.
• Must fulfill qualifying requirements in order to take part.
• Those with diabetes type 1 or type 2 are not eligible.

Nutrisystem

According to its website, the program, which was ranked among the top five diet plans by U.S. News & World Report in 2023, focuses on balanced, prepared meals and regulates calories and hunger by eating often throughout the day.

First, you choose a strategy according to your gender and age. After that, Nutrisystem brings snacks and meals to your house. After that, you use their app to track exactly what you should eat and when (about six times a day), and you always have access to coaches for support.

According to the company's website, the prepackaged meals emphasize lean proteins, healthy fats, and specific carbohydrates paired with vegetables and fiber.

Pros

• Do not track calories.
• Personalized schedules and adjustable meals.
• App offers resources and assistance.

Cons

• Few possibilities for dining out.
• Difficult to maintain weight loss over time.
• Not recommended for those who are allergic to peanuts or soy.

Keyto Diet

According to its website, the Keyto diet is a low-carbohydrate plan that prioritizes Mediterranean diet foods and fats and helps people "lose weight with no hunger." It was ranked among the top 10 diet plans by U.S. News & World Report in 2023.

After completing a brief questionnaire to generate your tailored strategy, you download the Keyto app. A 16-week course, a personalized lesson plan, a food database that can be searched, meal plans, recipes, and a podcast exclusively for subscribers are all included.

According to their website, every member receives coaching from a goal specialist, dietician, and personal trainer.

Pros

• Dietary preferences can be simply incorporated into recipes.
• No calorie or point tracking.
• Eat a diet high in dietary fiber.
• A mediterranean-style diet could help you lose weight over the long run.

Cons

• Those with irritable bowel syndrome or gallbladder problems could not benefit from this.
• Diabetics should consult their physician prior to beginning any program.

Jenny Craig

Jenny Craig is a fully online program that offers premade meal plans based on the ideas of intermittent fasting for weight loss .

Although U.S. News and World Report ranked it as the second-best diet program in 2023, the company has since changed to a virtual model following its acquisition by Nutrisystem's owner earlier this year.

Following their selection from a variety of meal plans, the food is sent in two-week increments and delivered right to their door. They feed for ten hours, known as the "nourishment period," and then they rest for fourteen hours, known as the "rejuvenation period," during which they sleep.

In order to satiate their hunger in the final two hours of the fasting period, members are also given "recharge bars" to consume. There is also weekly coaching provided.

Pros

• Defined menus.
• There is accessible coaching.
• A methodical approach to eating.

Cons

• No app.
• No in person coaching.
• Long periods without eating.

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