Key Takeaways

• Effective weight loss programs vary in approach and suitability for your needs and personal preferences.
• Sustainable habits are key to long-term weight loss success regardless of the program.
• A modest weight loss of 5% has significant health benefits beyond a number on a scale.

Top 4 Weight Loss Programs for 2025

According to the Centers for Disease Control and Prevention (CDC), 74% of American adults are carrying extra weight (classified as overweight or obese).¹ 

Extra weight puts you at an increased for serious diseases and health conditions such as²:

• High blood pressure
• Type 2 diabetes
• Heart disease and unfavorable cholesterol or triglyceride levels
• Stroke
• Gallbladder disease
• Osteoarthritis (breakdown of cartilage in joints)
• Sleep apnea and breathing problems
• Many types of cancers
• Lower quality of life
• Body pain and difficulty moving
• Mental health issues (depression and anxiety)

While losing weight can seem overwhelming, even losing a smaller amount (5% of your body weight or about 10 pounds for a 200-pound person) can significantly improve your health. 

Research shows improvements in blood sugar, triglycerides, cholesterol levels, knee pain, liver function, quality of life, depression, mobility, urinary control, sexual function, and health care costs starting with a 5% weight loss. With higher levels of weight loss, even more significant improvement is seen.³

Different weight loss programs can support you as you reduce calories and increase your physical activity. Programs can also help you stick to a healthy eating plan with other like-minded individuals. Some weight management programs better suit your needs than others. 

This article will help you compare four weight loss programs to find a sustainable option and healthy habits to support your weight loss journey. Some programs or weight loss diets were excluded from the analysis due to significant detracting factors, such as very restrictive calorie intake or marketing-driven schemes. 

WeightWatchers

WeightWatchers was founded in 1963 and has continued to be an effective and balanced weight loss program. WeightWatchers has a dedicated section on its site, including over 175 linked research studies evaluating its effectiveness, often demonstrating 5 to 10% weight loss.⁴ 

WeightWatchers assigns a “point value” to all foods and drinks based on their nutrients. The more nutrients, the fewer “Points” the food has. Nutrient-dense foods have zero points and don’t have to be tracked or measured–foods like non-starchy vegetables, lean protein, most fruits, seafood, whole grains, and seasonings.⁵ 

Their system calculates an individualized “Points Budget” for each person based on factors like height, weight, gender, activity level, and weight loss goals. For successful weight loss, participants are encouraged to stay within their “Points Budget” to lose weight.⁵ 

Pros:

• No special meal or shake replacements are needed–just everyday foods. 
• No foods are off-limits as long as you stay within your Points Budget.⁵
• Over 350 zero-point, nutrient-rich foods that don’t need to be tracked.⁵
• The base plan includes access to a nutrition plan, over 11,000 recipes, activity trackers, zero points foods, a meal photo tracker, a barcode scanner for foods and restaurants, and a members-only online community.⁵ 
• Research from 2022 shows that among 373 individuals, those following WeightWatchers lost more weight and were more likely to lose 5% of their body weight at 3 months and 12 months than a do-it-yourself approach.⁶ 

Cons:

• Membership fees are required, ranging from $11 to $49 monthly, plus a $20 starter fee.
• Tracking food daily can be time-consuming and tedious.
• Requires the use of a smartphone or tablet to track points. 
• Restrictive eating habits (such as avoiding high-point foods or only consuming zero-point foods) can lead to weight cycling (yo-yo dieting), ultimately resulting in weight regain.

WeightWatchers is an effective and customizable weight loss program with various membership tiers. The program promotes weight loss through nutritionally balanced eating and doesn’t exclude any foods or food groups. However, people may exclude certain foods entirely based on their point value. Users can also choose to add on weight-loss medication support. 

Noom

Noom is a relative newcomer to the weight loss program arena. It was founded in 2008 and launched its app in 2016. Nooms uses a combination of psychology, its app, and health coaching to help people meet their health and wellness goals, including what you eat and why.⁷ 

Noom Weight focuses on weight loss, understanding your relationship with food, becoming more mindful of habits, and education and support for long-lasting change. Noom creates bite-sized, personalized lessons (psychology and behavioral science), one-on-one coaching, or support groups and tailors your pace to your needs.⁸ 

Pros:

• Daily lessons to help you understand your eating habits and behaviors. 
• Variable customized intensity for food and exercise tracking.
• No off-limit foods.
• Health coaching using chat inside the Noom app.
• Holistic health is prioritized over weight loss. 

Cons:

• Membership fees range from a monthly plan at $70 or a yearly membership of $209.⁸
• Prioritizes self-help and self-motivation, which may not work for everyone.
• Coaching via chat and messaging, not phone, video, or in-person coaching. 

Noom would be great for someone who loves to learn and apply knowledge on their terms, is not interested in one-on-one coaching, and would like chat support. Noom also has a weight-loss medication package. Noom prioritizes whole body health over weight loss alone. 

Only a few studies have evaluated Noom’s effectiveness, but they show ranges of 5 to 10% weight loss and high long-term maintenance of weight loss.⁹ Noom may be helpful for individuals with a history of binge eating, purging, and eating disorders, as the program uses cognitive behavioral therapy.¹⁰

Nutrisystem

Nutrisystem was founded in 1972 as a weight loss program that delivers pre-cooked meals and shakes to your home based on your nutrition needs. 

Nutrisystem encourages eating up to six times daily as directed by their app. Their meals, snacks, and shakes are balanced and align with the USDA Dietary Guidelines for Americans to offer meals with balanced fat, carbohydrates, fiber, protein, and limited added sugar and sodium.¹¹ 

Pros:

• Balanced, pre-made meals, snacks, and shakes are delivered to your home each month.
• It's a great option for people who don’t want to think about cooking or meal planning.
• Works for vegetarians, people with diabetes, and those who limit their sodium intake to 2,300 mg daily for reasons such as blood pressure and heart health.

Cons:

• You must buy additional fruits, vegetables, spices, herbs, and dairy products to supplement Nutrisystem meals. 
• Costs more as it includes most of your meals and snacks, ranging from $230 to $440 per month, depending on how many meals, snacks, and shakes you include. 
• May be challenging for those with food allergies to have enough variety or not suitable for certain medical conditions (chronic kidney disease or hyperthyroidism). 
• Lack of long-term feasibility (pre-made meals sent for the rest of your life?)

Nutrisystem is a short-term option for those who want their meals provided and prepared for them, but it does not offer support for changing eating habits and behaviors. 

Research supports that this program can help with short-term weight loss. However, working with a registered dietitian simultaneously can help you develop strategies to maintain weight loss.¹² 

Diabetes Prevention Program

The Diabetes Prevention Program (DPP) is based on evidence-based lifestyle changes that can prevent the delay of type 2 diabetes in high-risk individuals. Lifestyle changes include modest weight loss (7% of body weight) through dietary changes and increased physical activity (150 minutes weekly).¹³ 

Research began in 1996 comparing the DPP Lifestyle Change Program, metformin (an inexpensive diabetes medication), and a placebo. Findings show that participating in this program or taking metformin continues to prevent or delay type 2 diabetes for at least 15 years, with the lifestyle program being more effective than metformin alone. The program reduces the risk of developing type 2 diabetes by 58% in people with prediabetes.¹³

The current program runs for one year. During the first six months, participants attend weekly group meetings, followed by one or two group meetings per month in the last six months. The groups are in-person, online, or a combination of both.¹⁴ 

Pros:

• Based on a randomized, controlled clinical trial conducted at 27 centers across the United States with 3,234 participants, the program was shown to prevent or delay diabetes for up to 15 years.
• In-person, virtual, or combination options
• May be covered by insurance
• Intensive intervention program designed to achieve life-long changes. 

Cons:

• Primarily focused on diabetes prevention, with secondary intention of weight loss
• Must meet eligibility criteria to join the program, including being overweight, 18 years or older, having no diabetes diagnosis, and not currently pregnant in addition to at least one of the following: prediabetes, high-risk of prediabetes, or a history of gestational diabetes.
• Intensive year-long program; for some, this could be a barrier
• The year-long program costs range from $300 to $500, but may lower depending on grants or insurance coverage. 

The risk of developing type 2 diabetes rises with increasing body weight. Type 2 diabetes is three to seven times higher in adults who are classified as obese than normal weight. Furthermore, the risk is 20 times higher in individuals with a body mass index (BMI) greater than 35.¹⁵

Many adults carrying extra weight would meet the criteria to join this research-based program with highly trained leaders to help you make lasting changes. This program can help you customize your weight loss path with a variety of topics and methods covered in the year-long program.

5 Habits to Support Your Weight Loss Journey

Regardless of whether you choose a weight loss program or opt to work on healthier habits on your own, here are five habits to support your weight loss journey. 

1. Start with reasonable calorie restriction (500 to 750 calories daily). Too much restriction can lower your metabolism and cause your body to hold on to extra weight as it may sense a stressful state.¹⁶ 
2. Eat regularly spaced meals (every 3 to 5 hours) to fuel your body. Skipping meals can increase stress on your body, leading to overeating as you are extra hungry or cravings for unhealthy foods.
3. Balance your meals with protein, fiber-rich carbohydrates, and healthy fats to ensure adequate nutrition, provide lasting energy, and promote satiety between meals.
4. Practice mindful eating, a state of being in the present moment while eating and paying attention to how your foods affect your senses.¹⁷ Start by eating slowly, enjoying the flavors of your foods, and putting away the TV, phone, or laptop while eating. 
5. Be mindful of your liquid calorie intake. Your brain doesn’t process consuming beverages with added sugar like calories from solid foods. Your body doesn’t feel as full, and you may consume more throughout the day.¹⁸ 

The Bottom Line

Choosing a weight loss program that fits your lifestyle and needs can improve your long-term success. Program options range from structured tracking systems to pre-packaged meal plans, behavioral coaching, and education on your terms. 

Sustainable weight loss is best achieved through a healthy approach, including balanced eating and reasonable calorie restriction rather than extreme dieting or restriction. 

Even a small weight loss of 5% of body weight can lead to significant health benefits, including reduced risk of chronic diseases and improved overall health. 

Learn More About How to Improve Blood Sugar Health With Signos’ Expert Advice

A balanced and reasonable weight loss program can help you achieve your weight goals. Your diet and lifestyle are key to preventing disease and managing blood sugar levels. A Signos continuous glucose monitor (CGM) can help you track your blood sugar levels. 

Tracking your blood sugar response can help you balance your meals and achieve healthy weight loss. You can see how diet, exercise, and healthy changes impact your body.

A Signos’ CGM can help you improve your health and prevent type 2 diabetes and related health conditions. A healthcare professional can help you choose the proper medication (if needed) to help manage your health conditions, blood sugar levels, and weight. 

Learn more about nutrition and healthy habits on Signos’ blog. Take a quick quiz to determine if Signos fits your needs.