It’s true for both men and women that weight loss happens in a caloric deficit, whether it’s through nutrition or exercise. Research has shown that basic weight loss strategies don’t differ that much between men and women, but there are other important factors to consider when choosing the best weight loss programs for women. (1)
When it comes to weight loss, studies have shown that gender can play a role in how weight loss interacts with psychology, personal training, community support, and long-term wellness. For example, one recent study that analyzed weight gain in more than 13,800 adults found that women in the U.S. “gained about twice the absolute weight as men over the previous 10 years.” (2) The good news is that there are several weight loss programs for women that work to change mindsets in addition to waistlines. We’ve shared some of our favorites below.
Best Weight Loss Programs for Women of 2024
- Best Weight Loss Program for Women Overall: Noom
- Best Training Weight Loss Program: Future
- Best Community Weight Loss Program for Women: WeightWatchers
- Best Meal Delivery Weight Loss Program for Women: Home Chef
- Best Exercise Weight Loss Program for Women: Caliber
- Best Weight Loss Program for Older Women: Reverse Health
- Best Meal Planning App for Women for Weight Loss: MyFitnessPal
How We Tested and Chose the Best Weight Loss Programs for Women
Our list consists of both fitness and nutrition programs for weight loss, and we at BarBend drew upon our diverse range of team members when downloading the apps and analyzing the programs. While testing about a dozen different programs, these are the factors we considered:
- Psychology: The best approaches to weight loss factor in a client’s mental and emotional well-being, but there are particular psychological struggles faced by women, who historically have struggled more with body image than men. (3)(11) We prioritized programs that take a healthful approach to weight loss.
- Support: Studies have shown how supportive online groups can be effective for women in a weight loss program. (7)(13) Accountability may also be a major factor for a middle-aged woman’s commitment to a fitness routine. (14) We prioritized support in choosing our top picks.
- Longevity: Science has shown that “the most successful diets involve slow and steady changes.” (5) Our team selected programs that helped teach healthy habits that are sustainable over the long term.
- Price: Weight loss programs and home food delivery services can be pricey. We provided budget-friendly programs alongside pricier ones to offer a high-level view of what’s available.
- Customization: Since weight loss is a vulnerable and singular process for everybody, we chose programs that featured a high degree of customization and flexibility.
Best Weight Loss Program for Women Overall: Noom
Noom combines psychology and behavioral science with traditional weight loss features like meal and activity tracking, personal coaches, and online communities to help customers adopt a healthier lifestyle.
Specs
- Price: Starts at $70 a month
- Focus: Nutrition
- Meal Delivery: No
- Tech: Compatible with iOS and Android devices, as well as many smartwatches and fitness trackers
- Subscription Options: Three month, four month, five month
Pros
- The psychology-based approach works to cultivate better habits.
- It provides a personalized weight loss timeline and a daily calorie range.
- No food restrictions.
- Users are assigned a health coach who checks in twice a week.
Cons
- The psychological approach might not suit those who want more structure.
- The tracking process can be taxing over time.
Noom understands that losing weight is as much a mental journey as a physical one, which is why it emphasizes psychology and coaching over food restrictions and fitness regimens. Their focus is a smart one, as research has shown that psychological and emotional support may be an important factor for both women and men when it comes to keeping weight off long term. (3)
“This program is not like any other weight-loss programs I’ve tried,” our tester said, giving the overall experience a 4 out of 5. “Noom cares about your results and desired goals but the emphasis is on why you make certain food choices.”
By engaging with how the app categorizes food (more on that below), you can begin to recognize habits in your consumption that may be holding you back. Also, Noom provides each user a health coach who checks in twice a week. Our tester said the coaches quickly responded to their queries, adding that they felt comfortable asking “literally any question” related to the program, giving the instruction factor a 5 out of 5.
Noom works based on a color system for different foods. Green foods (think veggies, whole grains, canned tuna) are the least calorie-dense, yellow foods (think various meats, beans, avocados) are moderately calorie-dense, and orange foods (think red meats, desserts) are the most calorie-dense. Our tester found themselves naturally reaching for green foods.
The program does offer one-on-one coaching for those who want the extra encouragement but we gave this factor a 4 out of 5 even for the basic membership, as you have to check in daily. We also like that Noom offers multiple payment options, including $70 per month or $209 per year. It’s not the cheapest pick, earning a 3 out of 5 for cost but we liked the education factor behind this program.
Read our full Noom Weight Loss App Review.
Best Training Weight Loss Program for Women: Future
Future offers online personal training in every facet of fitness. Every client gets a certified fitness professional who will prescribe training programs, follow up daily to assess progress, make program adjustments as needed, and offer accountability.
Specs
- Price: Starts at $149 a month
- Focus: Fitness
- Meal Delivery: No
- Tech: Compatible with iOS and Android devices, as well as many smartwatches and fitness trackers
- Subscription Options: Monthly membership, three-month membership, six-month membership, annual membership
Pros
- Future tailors workout plans to your needs and fitness level.
- The coaches have a diverse array of backgrounds.
- Plans can be catered to the exercise equipment you have at home.
- The app is intuitive and easy to use.
Cons
- Plans begin at $149 a month.
- You’ll need a smartwatch to take full advantage of Future’s training.
- No nutrition component.
If you’re feeling confident about your diet but lost when it comes to an exercise regimen, give Future a shot. Future is an app that connects you with a personal trainer who can develop and guide you through fitness plans for your individual goals and needs — and you don’t even need a treadmill or barbell handy.
The process begins with a brief questionnaire, including what you’re looking for in a coach. Three different BarBend testers tried Future’s training and each was pleased with their overall experience. “My workout program was definitely specific to my needs and fitness level,” one tester said, giving their overall experience a 5 out of 5. “My different sessions are really easy to follow.”
Our testers also praised the program’s flexibility. Since the workouts are pre-recorded, you can more easily balance them with work, motherhood, and your social calendar. If you’re putting it off too long, however, expect a note from your coach. Considering you get regular calls with your coach, our team gave the accountability factor a 5 out of 5.
The app is easy to use and intuitive — you can also upload exercise videos for your coach to oversee. “Communicating with your coach and watching instructional videos is the next level. It’s incredibly simple to navigate,” one BarBend team member said, giving the instruction a 5 out of 5.
One downside of this app is the price, though. Unfortunately, such tailored instruction comes at a cost. Future is about $150 per month, earning a 3 out of 5 in this category. That being said, most personal trainers charge about $100 to $150 per session, so this is definitely cheaper than working with an in-person coach, yet you still get customized programs for your goals.
Read our full Future App Review.
Best Community Weight Loss Program for Women: WeightWatchers
Weight Watchers uses a science-based points system to help users track more than just calorie intake so they can lose weight and develop better long-term habits. Plans start at just $10 a month.
Specs
- Price: Starts at $10 a month
- Focus: Nutrition
- Meal Delivery: Yes
- Tech: App is compatible with iOS and Android devices, as well as many smartwatches and fitness trackers
- Subscription Options: One month, three month, ten month
Pros
- WeightWatchers’’ support groups provide motivation and accountability.
- The science-based points system tracks more than just calories.
- There are some food restrictions.
- There’s a library of more than 11,000 healthy recipes on the app.
Cons
- The lack of structure and restrictions may not suit some users.
- Tracking meals and activity can be laborious.
No one said losing weight has to be lonely. In fact, studies have shown that online and in-person community support can be an integral part of the weight loss process. (7)(8) You can find both via WeightWatchers, the program that utilizes a science-based points system to impact your approach to food and nutrition. After trying the program for themselves, our tester gave the accountability factor a 4.5 out of 5.
After a quick quiz, WeightWatchers customizes a food plan and timeline that suits your needs and fitness level. As you familiarize yourself with the plan, you’ll notice individual foods are assigned point values that factor in the calories, fiber, fats, protein, and added sugars they contain. The foods you eat impact your Points Budget, which is like the amount you can spend each day. There are also more than 200 ZeroPoint foods to choose from.
“I tried WeightWatchers for ab9out two weeks and I didn’t notice a ton of change in my body because I’m already a relatively healthy person,” our tester said, giving their overall experience a 4.5 out of 5. “The program did improve my mindset and relationship with food. I also like how the program displayed nutrition for sure.”
If personal connection is a stronger motivator for you, WeightWatchers also provides coach-led meetings online and in person. It’s worth noting, however, that access to the program’s coach-led meetings requires a premium membership, which begins at $19 a month. WeightWatchers Connect, on the other hand, is available with a basic membership, which begins at $10 a month.
WeightWatchers’ membership prices are pretty budget-friendly compared to other weight-loss programs, so we gave WW a 5 out of 5 in this category.
Best Meal Delivery Weight Loss Program for Women: Home Chef
A nationwide meal kit service with bold flavors, a diverse menu, and easy-to-follow recipes. Meals are also sortable by dietary restrictions and preferences.
Specs
- Price: Standard meals start at $9.99 per serving, though there are often sales for new members
- Focus: Nutrition
- Meal Delivery: Yes
- Tech: App is compatible with iOS and Android devices
- Subscription Options: Personalized
Pros
- Home Chef delivers pre-portioned meals that are calorie- and carb-conscious.
- Time-starved dieters can choose between meals that take between 10 and 50 minutes to cook.
- Meal kits come with recipe cards so you can make the recipe again at a later date.
- Plans cater to vegetarians and those with allergies and other dietary restrictions.
Cons
- We wish nutrition information was included on the recipe cards in addition to the website.
- We had a few instances of the wrong meal kits and proteins being delivered.
Multiple studies have shown that women are more predisposed to emotional or stress eating than men, which is why a delivery service that serves up pre-portioned dishes can be helpful for weight loss. (9)(10) Home Chef is among the best meal delivery services. We find it impressively customizable — especially when it comes to serving up food that can help with weight loss.
Home Chef’s home-delivered meals require minimal prep before you pop them in the oven or microwave. After trying it for ourselves, our team gave Home Chef a 5 out of 5 for overall experience. The dishes are quick to make and you can find plans for couples, singles, and families.
“Home Chef has been an invaluable addition to my weekly routine,” according to Kate Meier, BarBend editorial member. “As much as I’d love to cook dinner every night, it just doesn’t happen, whether it’s kids, work, or other activities. The fact that Home Chef meals are delivered right to my door and only take me 20 to 30 minutes to prepare, I’ll actually do it instead of ordering out.”
Customization is key to Home Chef’s appeal, according to our tester. When signing up, you can alert Home Chef to allergies and dietary restrictions. Although you can’t request specific calories or macros, you can select more calorie- or carb-conscious meals. You can filter options even further when choosing your meals for the week to ensure that your selections are suited to your weight loss goals.
Home Chef Delivery Box
According to our tester, the meals are pretty easy to prepare. Home Chef has microwaveable dishes that only take a matter of minutes to warm up. Or, you can opt for a meal kit, which is a little more involved. When it comes to instruction, our team gave Home Chef a 5 out of 5, too.
“There’s no true ‘accountability’ as with a coach-led program, I do have to pay for my orders ahead of time,” Meier said, giving the accountability factor a 3.75 out of 5. “It does not feel good to throw those meals away if I don’t make them in time.”
Read our full Home Chef App Review.
Best Exercise Weight Loss Program for Women: Caliber
With two coaching subscriptions to choose from (one group oriented and one individualized), Caliber can be an excellent tool for guiding your fitness journey. The prescribed workouts can be tailored to your available equipment, and you’re in constant communication with your personal trainer through the app’s chat feature and video call capabilities.
Specs
- Price: Starts at $19 a month
- Focus: Fitness
- Meal Delivery: No
- Tech: Compatible with iOS and Android devices
- Subscription Options: Monthly, three-month, annual
Pros
- Caliber offers personalized training plans to help meet your goals.
- This app offers personal 1:1 training or group classes.
- You don’t need to have a ton of home gym equipment handy.
Cons
- The personal training is $200 per month, which is pricey.
- This app doesn’t sync with apps like Strava or Garmin.
Ready to sweat off those extra pounds? Caliber is a fitness app that pairs you with a personal trainer who creates a goal-oriented workout program. Essentially, this app makes personal training more accessible and, luckily, less expensive.
Caliber offers plans from $19 per month for group training to $200 per month for personalized coaching. While this definitely isn’t the cheapest option on the list, it is still significantly cheaper than working with a personal trainer.
“I really enjoyed working with my trainer. They checked in on me several times each week and adjusted my workouts pretty consistently,” our tester said, giving the instruction a 5 out of 5. “I especially liked how easy the videos are to follow.”
When you subscribe, you choose your fitness level and available equipment, helping your trainer create the most ideal plan. As you’re selecting your desired program, there’s even a weight-loss option, so your trainer can keep that goal in mind while building your workouts.
Our testers gave Caliber’s accountability factor a 5 out of 5. Part of the app involves consistently checking in with your personal trainer to measure your progress. However, your trainer does request regular weigh-ins and progress photos, which our tester didn’t love. For some athletes, though, this may be incredibly helpful.
Read our full Caliber Fitness App Review.
Best Weight Loss Program for Older Women: Reverse Health
Reverse Health is a weight-loss program app that's specifically designed for people during and after menopause. Reverse Health helps build both exercise and nutrition plans.
Specs
- Price: Starts at $2.65 per week
- Focus: Age-related weight-loss approach
- Meal Delivery: No
- Tech: Compatible with iOS and Android devices
- Subscription Options: Weekly, monthly, three month, six month
Pros
- Creates weight-loss plans for adults in the menopause stage.
- Reverse Health has nutrition and fitness plans.
- This pick is pretty budget-friendly.
Cons
- This program is tailored to older adults and may not work for everyone.
- Some older adults may need to work with a health professional during menopause.
For adults in the menopause stage or post-menopause, we recommend Reverse Health. This app is built for weight loss in any menopause stage, helping you shed pounds despite the hormonal fluctuations that happen during this part of life. That being said, everyone has a different body and it may be best to first consult a healthcare professional.
Reverse Health approaches weight loss through both exercise and nutrition, which our team liked, giving the instruction a 4 out of 5. The workout programs are customized to different fitness levels, while the meal plan takes a tailored approach to your goals and dietary needs later in life.
The app is incredibly easy to use, as are the nutritional and fitness instructions, earning a 4 out of 5 in this category, too. We also like that Reverse Health takes a scientific approach to weight loss.
For cost, we think this plan is pretty approachable for most, starting at only $2.65 per week. However, the app does require a long-term 12-week commitment, which may not work for those with busy schedules.
Best Meal Planning App for Women for Weight Loss: MyFitnessPal
The MyFitnessPal app is a comprehensive tracker that allows you to plan your meals in advance and tailor your eating to specific calorie or macro goals. Plus, there is a free version of this app, too.
Specs
- Price: Starts free
- Focus: Calorie tracking
- Meal Delivery: No
- Tech: Compatible with iOS and Android devices
- Subscription Options: Monthly, annual
Pros
- This app has a huge library of food options you can log.
- MyFitnessPal has a barcode scanner for easy tracking.
- You can build your own recipes in the app.
Cons
- This app doesn’t create personalized weight-loss plans.
- You can log your fitness but this isn’t a fitness-focused app.
For those who want a simple calorie tracking or meal planning app, I highly recommend MyFitnessPal. I’ve personally used this app for years, at some periods more diligently than others, and I absolutely love it. Overall, I’d give my experience a 5 out of 5.
MyFitnessPal is not a weight-loss-specific app, nor does it build meal plans for those looking to shed a few pounds. While the app can create a daily calorie goal based on your current intake and exercise rate, I don’t think this is super accurate. For instruction, I’d give this one a 3 out of 5, as you need to pick and choose your own meals.
As mentioned, this app doesn’t involve working with a personal coach, so there isn’t a ton of accountability. However, the goal is to track every meal, so that does involve constantly interacting with the app. Considering some people would do better reporting to a coach or plan, I’d give the accountability a 3 out of 5.
I personally love the barcode scanning tool, which allows you to scan the barcode of any packaged food you eat. Then, the food just pops up with the entire nutrition label already pre-entered. You can also enter your own food if you happen to eat something that’s not in the system, but that’s incredibly rare because the library is so large. I also like that you can customize your own calorie goal and break it down by macros.
When it comes to price, this pick is pretty affordable, earning a 4.5 out of 5 in this category. You can use the app for free but I prefer the premium version, which is only $79.99 per year.
[Related: The Best Calorie Calculator for Managing Your Weight]
Benefits of Weight Loss Programs for Women
All weight loss programs incorporate a caloric deficit that’s achieved through nutrition, fitness, or a combination of the two. Committing to a program can lead to much more than a little less belly fat, especially for women. Here are just a few benefits of weight loss programs.
- Changing Your Mindset: Women are biologically more susceptible to binge- and stress-eating than men, so it’s important to find a weight loss program that gets at the root of what triggers those behaviors. (9)(10) The best programs won’t shame you and help build healthy habits and mindsets.
- Community: Research has shown how important online and in-person support is when you’re trying to lose weight. (7)(13) Access to groups, coaches, and friends who understand the societal pressures women face when it comes to weight offers additional motivation and accountability. (15). Recognition is important.
- Feeling Better: Healthy, sustainable weight loss is not only good for your physical health, but also your mental health. (16) Many of the lifestyle factors that drive weight loss — physical activity, a healthy diet, more sleep — have also been proven to boost mental health. (17)
How Much Do Weight Loss Programs for Women Cost?
As with the best weight-loss supplements, programs can vary in cost. If you’re looking for no-frills calorie or activity tracking, there are a number of free apps out there that can help you out, but the picks we’ve provided work to bring varying levels of structure, coaching, and convenience to your weight loss journey.
| Best Weight Loss Program for Women Overall | Noom | Starts at $70 a month |
| Best Training Weight Loss Program for Women | Future | Starts at $149 a month |
| Best Community Weight Loss Program for Women | WeightWatchers | Starts at $10 a month |
| Best Meal Delivery Weight Loss Program for Women | Home Chef | Starts at $9.99 per meal |
| Best Exercise Weight Loss Program for Women | Caliber | Stats at $19 per month |
| Best Weight Loss Program for Older Women | Reverse Health | Starts at $2.65 per week |
| Best Meal Planning App for Weight Loss for Women | MyFitnessPal | Starts free |
What to Consider Before Signing Up For a Weight Loss Program for Women
Choosing the best weight loss program is as much a psychological decision as a practical one. Functionality and price matter, but so does each program’s specific approach to weight loss. Since you know your mind, body, and habits better than anyone, it’s best to look inward when choosing which program is best suited to your circumstances.
Your Goals
Why do you want to lose weight? This is the question driving the best weight loss programs. Oftentimes, it’s about much more than a dress that no longer fits. Did you have a recent health scare? Are you trying to change your old habits? Is your desire motivated by societal pressure? Your answers to these questions will impact which program you end up choosing.
It may also have an impact whether or not you’re able to hit your goals. Research has shown that articulating one’s “initial reason” for pursuing a weight loss program can be an important factor in terms of achieving weight loss. (12) It’s also good to note that the most effective weight loss programs “involve slow and steady changes,” so if you’re looking to lose weight fast a weight loss program might not be for you. (5)
Cost
Before taking a hammer to your piggy bank, ask yourself what you’re looking for in a weight loss program. If you’re looking for basic tracking tools, you can probably get that in a free app like MyFitnessPal. If you want structure and accountability in the form of personal training and meal deliveries, on the other hand, you could be paying anywhere from $100 to $400 a month.
Thankfully, there are plenty of programs that fall somewhere in between. These will usually involve an app that the user engages with on their own time. Nutrition-based apps can provide you with thoughtful science-based nutrition tracking tools, while many fitness-based apps can help spike your heart rate with a library of online cardio, strength, and yoga classes. Based on your needs, these will typically run somewhere between $10 and $70 a month.
Physical and Dietary Restrictions
You’ll want to take your dietary restrictions, physical limitations, allergies, and other sensitivities into account when signing up for a nutrition or fitness-based program. Though many weight loss programs can accommodate those with special needs, not every service can cater to every need. Before signing up, talk to your doctor of health care provider to see if they have any recommendations.
Best Weight Loss Programs for Women FAQs
What’s the best weight loss program for women?
Our pick for the best weight loss program for women is Noom, which pairs a thoughtful and well-designed food tracking app with on-demand health coaching and an emphasis on the psychological effects for weight loss. Noom works to help you consider your relationship with nutrition and make slow, steady changes for long-term weight loss.
Do any weight loss programs for women actually work?
There’s no one-size-fits-all weight loss program. Every woman’s body is different and likely to respond to dietary changes and physical activity in its own way. That said, many weight loss programs are flexible and customized to the particular user. They’re also designed to give you the tools to better understand the basics of nutrition and physical fitness. If you commit to an individual program and closely follow its steps, you should hopefully come away with the tools to ease into a routine that’s beneficial for you.
Which weight loss program for women is the cheapest?
At just $10 a month, Weight Watchers is the least expensive weight loss program on the market.
Does insurance cover weight loss programs?
This depends and will vary from plan to plan. For the most part, insurance companies probably won’t cover any of the programs on this list. However, some may be FSA/HSA eligible.
References
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