As the weight-loss industry continues to evolve, you may feel the resources are finally available to lose weight, from weight loss programs to medications, such as Ozempic.<\/p>\n
But a healthy weight takes more than just an injection or pill, research shows \u2014 it requires a comprehensive treatment plan that leads to real changes in our daily activities so we can keep the pounds off for good.<\/p>\n
But if you are one of 70% of adults<\/a>\u00a0in the U.S. who are overweight and you want to make a change, where do you start?<\/p>\n You may have heard of the health dangers of ultraprocessed foods<\/a>, which make up approximately 70% of American\u2019s diet<\/a>, and may be interested in cutting these out. Or you may have heard that food dyes are bad for you<\/a>. While past research<\/a> has found ultraprocessed foods do not cause chronic medical issues, like diabetes and heart problems, they are associated with them.<\/p>\n Nutrition and weight loss experts say dieters should strive for a nutritionally complete diet that includes carbohydrates, fat, protein, vitamins and minerals, as well as fiber, to not only promote gut health but also to keep us full \u2014 keys to hitting your weight goal and ingredients that can help lower your risk of chronic disease<\/a>. Exercise, especially strength-training, can also promote overall health.<\/p>\n TODAY.com talked to several experts to put together a review of the best weight loss programs to help you decide what\u2019s right for you.<\/p>\n Is a Diet the Same as a Weight Loss Program?<\/p>\n The goal of most weight loss programs is to help you stick to a certain eating pattern with the intention of making long-term lifestyle changes. The word “diet” can refer to the eating plan a person follows on such a program, or just a person’s general approach eating.<\/p>\n \u201cI would separate a \u2018diet\u2019 from a program, which basically helps you stick to that \u2018diet,\u2019\u201d Evan M. Forman, Ph.D., director of the Center for Weight, Eating and Lifestyle Science (WELL Center) at Drexel University in Philadelphia, Pennsylvania, tells TODAY.com.<\/p>\n \u201cThe dietary prescriptions that have been evaluated and compared are reduced calorie, or balanced calorie deficit, low fat, low carb<\/a>, plant based<\/a> and Mediterranean<\/a>,\u201d Forman, who is also a professor of psychology and brain sciences, adds.<\/p>\n Research shows that all these approaches can be equally effective, but the one that works best will depend on the person, he says.<\/p>\n \u201cThe main factor seems to be which dietary pattern allows a given person to feel satisfied and is sustainable over the very long term,\u201d Forman explains.<\/p>\n What Makes a Good Weight Loss Program?<\/p>\n Ask yourself these questions:<\/p>\n Which Program Most Appeals to You?<\/p>\n Look for plans that include foods you enjoy, but make sure the plans are balanced with enough nutrients, according to Mayo Clinic<\/a> guidelines.<\/p>\n Choose a program that will fit into your life, but don’t jump at one that promises quick fixes, Satya Jonnalagadda, a registered dietitian nutritionist, tells TODAY.com. \u201cInstead, focus on nutrition and lifestyle changes \u2014 one healthy habit at a time.\u201d<\/p>\n Does the Program Set Goals and Track What You Are Eating?<\/p>\n \u201cEffective programs provide nutrition skills, and help you set weight, activity and energy intake, and make it reasonably easy to track your behavior against your goals, including tracking everything you eat,\u201d Forman says.<\/p>\n A reasonable weight loss goal is typically 1-2 pounds per week, according to the National Institutes of Health.<\/p>\n Jamie Mok, registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics, <\/strong>advocates for <\/strong>culturally competent weight loss programs that can increase the likelihood of long-term compliance and success.<\/p>\n \u201cIt\u2019s incredibly important for weight loss programs to include cultural foods as this directly impacts a person\u2019s adherence, sustainability and overall wellbeing,\u201d Mok says.<\/p>\n Is Counseling Part of the Program?<\/p>\n Research shows that the most effective programs come with counselors who can help you build new diet and exercise habits.<\/p>\n \u201cA large number of 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, in order to provide skills training, problem solving and accountability,\u201d Forman says.\u00a0<\/p>\n Are Registered Dietitians and Certified Obesity Specialists Included?<\/strong><\/p>\n Programs should include guidance from licensed, registered dietitians \u2014 not just generic nutritionists, says Dr. Christopher McGowan, gastroenterologist and obesity medicine specialist in North Carolina.<\/p>\n \u201cRegistered dietitian nutritionists (RDN) are the experts in food and nutrition who are trained to provide science-based, individualized nutrition advice,\u201d Mok adds.<\/p>\n \u201cRDNs\u2019 nutrition plans involve a comprehensive assessment of a person\u2019s health, including medical history, anthropometrics, blood and lab test results, physical signs and symptoms, diet history, and food and health care accessibility, to meet individuals where they are at.\u201d<\/p>\n The program should be led by trained and certified obesity medicine providers \u2014 not just people calling themselves “weight loss experts,” McGowan advises.<\/p>\n Is Physical Activity Included?<\/p>\n Exercise helps to maintain a healthy weight and counters the loss in muscle mass that accompanies weight loss, according to Mayo Clinic.<\/p>\n Are GLP-1 Medications Included?<\/strong><\/p>\n \u201cAny legitimate medical weight loss program today should offer FDA-approved, brand-name GLP-1 therapies \u2014 like Wegovy or Zepbound \u2014 when appropriate,\u201d McGowan says.<\/p>\n Only a qualified provider should prescribe these mediations, and they should be paired with structured monitoring and care, he adds.<\/p>\n Does the Program Include a Maintenance Plan?<\/strong><\/p>\n \u201cA comprehensive weight loss program aims not just for weight loss, but for sustainable weight management,\u201d Mok says.<\/p>\n She notes that a robust maintenance plan equips individuals with the strategies and support needed (such as coaching or peer-to-peer and group support) to keep the weight off for the long term, preventing weight regain and ensuring lasting success.<\/p>\n Who\u2019s Leading the Program?<\/strong><\/p>\n Medical leadership matters, McGowan says.\u00a0<\/p>\n \u201cWhen a weight loss program is vetted by leading nutrition experts and health organizations, it signifies robust scientific backing as an effective approach for sustainable weight management,\u201d Mok adds.<\/p>\n Which Weight Loss Programs Should Be Avoided?<\/strong><\/p>\n \u201cBe wary of any clinic that makes guarantees or promises specific results,\u201d McGowan says. \u201cTransparency is non-negotiable.\u201d<\/p>\n Mok and McGowan also recommend looking for programs that are flexible and practical \u2014\u00a0and avoiding:<\/p>\n U.S. News & World Report 2025 Best Diet rankings<\/p>\n The annual rankings for best diets by U.S. News & World Report<\/a> is separated into multiple lists, including best weight loss diet<\/a> and best overall diet<\/a>. The weight loss list is focused on the most effective eating plans for losing weight and sustaining weight loss, while the best overall diet prioritizes weight management and healthy eating.<\/p>\n Here are the best weight loss diets for 2025:<\/p>\n These are the best overall diets for 2025:<\/p>\n What Are the Best Weight Loss Programs?<\/p>\n The best weight loss program for you will be one you enjoy and can stick with, the experts say. Before starting any new weight loss programs, consult your doctor.<\/p>\n If you are having trouble finding the right one for you, look for programs attached to medical centers.<\/p>\n \u201cThe best weight loss programs are the academic programs or community programs attached to a medical center run by obesity medicine specialists that offer lifestyle medications, psychology and metabolic surgery options \u2014 with a multidisciplinary team,\u201d says Dr. Caroline Apovian, professor of medicine at Harvard Medical School and co-director of the Center for\u00a0Weight Management and Wellness at Brigham and Women\u2019s Hospital.<\/p>\n Based on interviews with dietitians, existing research and rankings, and information from the program\u2019s websites and spokespeople, TODAY.com created a list of the best weight loss programs, including pros and cons for each program:<\/p>\n Trying any new weight loss program may affect your digestion, blood sugar and overall health, so consult your health care provider before doing so.<\/p>\n WeightWatchers Points Program\u00a0<\/p>\n Rated the No. 1 diet for weight loss by U.S. News in 2025, the WeightWatchers Points Program assigns every food a \u201cPoint value\u201d based on calories, protein, added sugar, saturated fat, unsaturated fat and fiber, Michelle Cardel, Ph.D., dietitian and Chief Nutrition Officer at WeightWatchers, tells\u00a0TODAY.com.<\/p>\n Foods higher in protein, unsaturated fat, and fiber will be fewer Points, while foods higher in calories, added sugar and saturated fat will be more Points.<\/p>\n All members receive a personalized Points Budget, calculated based on their individual metabolic rate, determined by age, height, weight, sex assigned at birth and goals. Participants need to stay within their points budget to lose weight.<\/p>\n Any calorie-based system can help with weight loss, but the Weight Watchers Points Program \u201cconsistently (produces) weight loss and (improves) diet quality, (and) studies show that our program improves quality of life by 16% through our enhanced, holistic model of care,” Cardel says.<\/p>\n Nutrition experts say the program is simple to follow and provides a lot of support through the app features and members-only social network.<\/p>\n Users can upload a picture of the food they are planning to eat to its app, which then automatically calculates the food item\u2019s ingredients, portions and points.<\/p>\n \u201cI know many individuals who have had success on WeightWatchers, perhaps because no food or beverage is off limits,\u201d Michelle Jaelin<\/a>, registered dietitian, tells TODAY.com. \u201cToo much restriction on most diets leads to failure.\u201d<\/p>\n Mok adds: \u201cMembers have access to individual nutrition coaching with a registered dietitian, which is a major bonus for personalized guidance, accountability and long-term success.\u201d<\/p>\n Pros<\/p>\n Cons<\/p>\n Mayo Clinic Diet<\/p>\n The Mayo Clinic Diet<\/a> focuses on eating healthy foods by teaching how to estimate portion sizes and plan meals while increasing physical activity.<\/p>\n \u201cIt is a lifestyle change program,\u201d Dr. Donald Hensrud, editor of “The Mayo Clinic Diet,” tells TODAY.com. He adds that the only necessary cost is “The Mayo Clinic Diet” book and, if desired, “The Mayo Clinic Diet Journal,” he says.<\/p>\n Digital resources, including food tracking, group coaching, meal plans and recipes, and other educational tools, are also available.<\/p>\n \u201cBy consuming generous amounts of foods that are high in bulk but low in calories, such as vegetables and fruits, people can feel satisfied yet consume less calories\u201d adds Hensrud, an internal medicine physician specializing in nutrition and weight management.<\/p>\n The diet is divided into two phases: The first is called \u201cLose It!\u201d and the second is called \u201cLive It!\u201d<\/p>\n \u201cIn the two-week \u2018Lose It!\u2019 phase, participants change 15 habits, and in the \u2018Live It!\u2019 phase, people take these habits and turn them into a long-term change program,\u201d Hensrud explains.<\/p>\n The program now offers eight meal plans to personalize the weight loss journey, including a \u201cfreestyle\u201d plan, as well as Mediterranean, protein, keto, vegetarian and one for those on GLP-1s.<\/p>\n One new feature is the Mayo Clinic Diet Score, a 100-point scoring system based on your current habits and behaviors. The higher your score, the more potential for weight loss over the long term. People can also get one-on-one dietitian support from board-certified registered dietitians.<\/p>\n Multiple nutrition experts TODAY.com interviewed rate this program among their favorites.<\/p>\n \u00a0\u201cThe Mayo Clinic Diet program promotes sustainable weight loss by focusing on building healthy eating and lifestyle habits, a research-supported approach that moves beyond calorie-counting or food-weighing,\u201d Mok says.<\/p>\n Pros<\/p>\n Cons<\/p>\n National Diabetes Prevention Program<\/p>\n \u201cThe National Diabetes Prevention Program\u2019s lifestyle change program helps people who are at high risk for Type 2 diabetes to make healthy changes \u2014 including losing a modest amount of body weight \u2014 that can prevent or delay Type 2 diabetes,\u201d Christopher Holliday, Ph.D., director of the U.S. Centers for Disease Control\u2019s Division of Diabetes Translation, tells TODAY.com.\u00a0<\/p>\n \u201cThe lifestyle change program helps participants eat healthier, get more physical activity, manage stress, and cope with life\u2019s challenges that can make it difficult to stay on track.\u201d\u00a0<\/p>\n Participants have access to CDC-approved resources, support groups, and a lifestyle coach to help them build healthy habits that last a lifetime, he adds. <\/p>\n The <\/a>program<\/a> is divided into two parts with a CDC-approved curriculum<\/a>. The first six months, you are meeting approximately once a week, where people learn to eat healthy, add more physical activity to their lifestyle, learn to deal with stress and challenges in life that can disrupt your progress.<\/p>\n The second half, you meet less frequently and focus on maintaining the lifestyle changes you made. You work with a \u201clifestyle coach\u201d and have peer support to motivate you.<\/p>\n \u201cResearch shows that people who participate can cut their risk of developing Type 2 diabetes by more than half,\u201d Holliday says.\u00a0\u201cThe year-long program is offered in-person, as well as … virtually, and it is covered by many employers and insurance providers, including several state Medicaid programs.\u201d<\/p>\n Pros<\/strong><\/p>\n Cons<\/strong><\/p>\n TOPS Club<\/p>\n TOPS Club, which stands for Take Off Pounds Sensibly, has been around since 1948 and now has about 6,000 chapters across the U.S. and Canada.<\/p>\n \u201cIn a nutshell, TOPS connects people of all backgrounds, many of whom cannot afford expensive commercial programs, through our network of weight\u2010loss support groups,\u201d Michelle Ganley, director of communications of TOPS Club, tells TODAY.com.<\/p>\n \u201cWhen you become a member of a chapter, you\u2019re joining a group of people with similar healthy living goals. It\u2019s that accountability that our members swear by \u2014\u00a0showing up for one another week in and week out, at regularly scheduled meetings.\u201d<\/p>\n The program does not have any formal counseling as it\u2019s centered on peer-to-peer support.<\/p>\n \u201cFor effective behavior change, especially in weight loss, peer accountability is key,\u201d Mok says.<\/p>\n The program has <\/a>5 steps<\/a>: <\/p>\n Members have access to a variety of meal plans on the website, with a\u00a028-day meal plan\u00a0that\u2019s recommend for new members when they first join. There\u2019s no official diet to follow, but many follow the Food Exchange System, created by the American Diabetic Association, Ganley notes.<\/p>\n Dr. Nia Schwann Mitchell, weight management specialist at Duke University, tells TODAY.com that a \u201cunique\u201d aspect of TOPS Club is that \u201cpeople are expected to continue in the program and participate weekly, even after they reach their goal weight.\u201d<\/p>\n Her research shows people\u00a0who participate in the TOPS program for at least one year can lose up to 5-7% of their initial weight and maintain the weight loss for up to seven years.\u00a0\u00a0<\/p>\n \u201cAs with other weight loss strategies, when people stop doing the things that helped them lose weight, they gain it back,\u201d she adds.\u00a0<\/p>\n Multiple nutritionists TODAY.com interviewed gave high marks to this program. \u201cTOPS clubs offer an inexpensive and easily accessible support system via virtual and in-person meetings,\u201d Mok says.<\/p>\n Pros<\/strong><\/p>\n Cons<\/strong><\/p>\n Noom Weight<\/p>\n Rated best weight loss app for behavior modification by Healthline in 2025 and second best diet program by U.S. News and World Report in 2025,\u00a0Noom Weight<\/a>\u00a0is a virtual weight management program that helps lose weight by focusing on the mental aspects of weight loss.\u00a0<\/p>\n The program focuses on the cognitive process of eating behaviors, helping individuals build healthy habits to adapt to a healthier lifestyle, Jaelin says.<\/p>\n After users take an online quiz, the app provides a plan (often for 16 weeks) with suggested caloric intake, complete with daily lessons to help change the way you think and feel about eating, according to the company website. The user tracks everything they eat, which is categorized into green, yellow or orange foods, with the goal to eat a balanced amount of all the colors, according to its website.<\/p>\n People are encouraged to eat mostly \u201cgreen\u201d foods (like vegetables), which are the least calorie-dense and most nutrient-dense options; eat \u201cyellow\u201d foods, like lean meats and starches, in moderation; and eat sparingly \u201corange\u201d foods, which are the most calorie-dense, like desserts and red meat.<\/p>\n \u201cWe help our users better understand their relationship with food, how to be more mindful of their habits, and give them the knowledge and support they need for positive health outcomes \u2014 including guiding them through lessons and habit-forming exercises to enhance understanding and integration of our \u2018four pillars of health\u2019 (sleep, exercise, nutrition, and stress management),\u201d a Noom spokesperson tells TODAY.com.<\/p>\n Pros<\/strong><\/p>\n Cons<\/strong><\/p>\n Cleveland Clinic Diet App<\/strong>\u00a0<\/p>\n \u201cThe app<\/a> offers nutritional and health-related information from experts in nutrition, endocrinology, metabolism, heart health, digestive health, weight management and mental health,\u201d Michelle Dodd, registered dietician at Cleveland Clinic, tells TODAY.com.<\/p>\n She emphasizes the on-boarding questionnaire, which allows the user to personalize their program and guiding them with education so they learn there\u2019s a reason to choose certain foods over others based on the health benefits.<\/p>\n \u201cIt is designed for the user to understand diet and nutrition, make the user more empowered and educate them on healthier diet and lifestyle choices,\u201d she adds.<\/p>\n The program offers two diet plans: the HeartSmart plan, which has a more Mediterranean diet and cardiac health focus, and the BodyGuard plan, which is rooted in the principles of the HeartSmart plan but with a more weight loss focus.\u00a0<\/p>\n \u00a0Pros<\/strong><\/p>\n Cons<\/strong><\/p>\n Jenny Craig<\/p>\n Jenny Craig is an entirely virtual program of prepackaged meal plans that incorporate the principles behind\u00a0intermittent fasting<\/a>\u00a0to achieve weight loss.<\/p>\n Intermittent fasting can be an effective approach to weight loss or weight management, mostly because it tends to reduce people\u2019s total energy (calorie) intake, says Monica Reinagel, licensed nutritionist and host of the Nutrition Diva podcast.<\/p>\n \u201cIn particular, it often reduces evening snacking, which is often a source of a lot of excess and nutritionally poor calories,\u201d she adds.<\/p>\n Eating a \u2018recharge bar\u2019 at the end of the fasting period simply shortens the fast, but any weight loss achieved on this or any other approach is likely\u00a0to last only as long as you continue the program, she says.<\/p>\n Jenny Craig is rated the third-best diet program by U.S. News and World Report in 2025<\/a>, but the company has now shifted into a virtual model after it was bought by the owner of Nutrisystem. earlier this year.<\/p>\n Jenny Craig users first choose among several meal plans, including:<\/p>\n Users eat during a 10-hour \u201cnourishment period\u201d window, then take a break for a 14-hour \u201crejuvenation period,\u201d which includes sleep. Members also get \u201crecharge bars\u201d that they can eat in the last two hours of the fasting period to curb hunger. Weekly coaching is also available.<\/p>\n Pros<\/strong><\/p>\n Cons<\/strong><\/p>\n Nutrisystem\u00a0<\/p>\n Rated among the top five diet programs by U.S. News and World Report in 2025, the program centers on balanced, premade meals and controls calories and hunger by eating frequently throughout the day, according to its website.<\/p>\n You first select a plan based on your age and sex. Similar to Jenny Craig (which Nutrisystem acquired), the program has three plans:<\/p>\n Nutrisystem delivers meals and snacks to your home. You then follow their app to know exactly what to eat and when (usually six times a day, which includes \u201cgrocery add-ins,\u201d like low-fat plain yogurt and apple slices with almond butter) while having daily access to coaches as needed. The premade meals focus on lean proteins, healthy fat and certain “smart”\u00a0carbohydrates combined with fiber and vegetables, according to the company\u2019s website.\u00a0<\/p>\n \u201cThis approach can be a good start for those looking for meal ideas or (who) need something quick and easy to fit into a busy lifestyle,\u201d says Lacy Puttuck,\u00a0registered dietitian who specializes in weight loss and weight management.<\/p>\n Pros<\/strong><\/p>\n Cons<\/strong><\/p>\n Keyto Diet<\/p>\n Rated among the best diets for fast weight loss by U.S. News and World Report in 2025, the Keyto diet is a low-carbohydrate diet that emphasizes\u00a0Mediterranean diet foods<\/a>\u00a0and fats that help people \u201close weight with no hunger,\u201d according to its website.<\/p>\n First you create your personalized plan with a short questionnaire, and then you get the Keyto app. It includes a 16-week course, a customized lesson plan, a searchable food database, meal plans, recipes and a podcast for members. All members get coaching from a goal specialist, dietitian and personal trainer, per its website.<\/p>\n \u201cThis now has the option of coming with a breath sensor to measure metabolism,\u201d Puttuck says. \u201cLong-term study results are not available regarding this technology and the effect on weight loss.\u201d<\/p>\n Pros<\/strong><\/p>\n\n
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