The 6 Best Weight Loss Programs for Women of 2023

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 (1), but there are other important factors to consider when choosing the best weight loss programs for women. 

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 2023

• 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 Cardio Weight Loss Program for Women: iFit
• Best Weight Loss Program for Women Long Term: Noom

How We Tested the Best Weight Loss Programs

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. Our testers included not only certified personal trainers and fitness enthusiasts, but also non-athletes and casual exercisers interested in exploring their nutrition habits. 

No matter their background, our testers fully committed to the process and adhered to a multi-point testing methodology that takes into account a program’s ease of use, reliability, tech compatibility, and customer service, among other factors. We also scoured customer reviews in search of recurring themes and concerns. Our picks were informed by all of these differing perspectives in order to bring you the most comprehensive selection of weight loss programs for women. 

Best Weight Loss Program for Women Overall: Noom 

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

Pros

• The program’s psychology-based weight loss approach works to cultivate better habits. 
• It provides a personalized weight loss timeline and suggested daily calorie range for each user.
• 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) 

You’ll still track your meals and exercise using Noom’s app, but the goal isn’t to shame you into changing your habits. Instead, by engaging with how the app categorizes food (more on that below), you’ll hopefully 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. 

“It cares about your goals and weight loss, but more about why you eat what you do,” said our tester, who found Noom refreshing and “very different” from other weight loss programs they’d tried. 

Youget started on Noom’s easy-to-use app by answering questions both practical (goals, fitness level, daily activity) and psychological (stress levels, body image struggles). You then receive a customized weight-loss timeline and suggested calorie range that factors in your physical activity. Noom has no hard rules about what you can or can’t eat while on the program, but the app’s color system alerts you to both healthy and unhealthy dietary patterns, including the way you see yourself in relation to food. 

The latter point is especially important in light of Noom’s psychological emphasis. Science indicates women with better body image are more likely to lose weight than those with a negative body image. (4) By addressing these psychological anxieties, Noom hopes to improve both the physical and mental health of the user. 

The tracking works like this: 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 value in this format, as they began naturally reaching for more “green” foods as they settled into the program. It’s small changes like these that can lead to long-term results and sustained weight loss even after you’ve ended your Noom subscription. 

Keep in mind that Noom requires time and commitment. If you’re sticking to the plan, you can lose roughly one to two pounds a week. Incremental change is good, though. Studies have shown that “the most successful diets involve slow and steady changes.” (5) That’s because it takes time for both the mind and the body to adjust to the kinds of habits that will help you keep weight off for the long haul. 

Read our full Noom Weight Loss App Review.

Best Training Weight Loss Program for Women: Future

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

Pros

• Virtual personal fitness trainer app tailors workout plans to your needs and fitness level.
• Choose whether you want to work with a female or male coach.
• Coaches have a diverse array of backgrounds.
• Plans can be catered to the exercise equipment you have at home.
• Easily connect with coaches via intuitive, easy-to-use app.

Cons

• Plans begin at $149 a month, which is cheaper than a personal trainer but still pricey.
• 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. You can work out whenever your schedule allows and your coach is only a DM or video call away. 

The process begins with a brief questionnaire that ascertains your current fitness level, what you hope to take away from the experience, and the obstacles you feel are keeping you from your goals. You’ll then let Future know what you’re looking for in a coach — tough love, sense of humor, and positivity are a few options — and if you’d rather work with a female or male coach. We appreciate the choice, as some women may prefer to work with a female coach who, as one study noted, “would be better suited to understand their struggles and comfort levels.” (6) 

Three different BarBend testers tried Future’s training and each was pleased with their overall experience. We liked the varied backgrounds of the coaches and their willingness to develop workouts based on the fitness gear (or lack thereof) you have at home. One of our testers noted the impersonal nature of exercising without a trainer present, but Future does allow you to automatically send video of your movements to your coach for feedback. In fact, all of our testers said that connecting with their coach via the app was never an issue.

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. Accountability is part of the deal. 

That accountability is key to sticking to a routine, which itself is key to staying fit and keeping off the weight indefinitely. Our testers agreed that Future is most helpful for those who need that extra nudge or the structure that comes with someone mapping out your workouts. The good news is that commitment to the program will help teach you what exercises you enjoy, which ones you don’t, and how to incorporate them into your life long after you’ve ended your Future subscription.

Best Community Weight Loss Program for Women: WeightWatchers 

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

Pros

• Online and in-person support groups provide motivation and accountability.
• Access the Connect social network via the app for inspiration and community.
• Science-based points system tracks more than just calories.
• There are food restrictions.
• Library of more than 11,000 healthy recipes available via the app.

Cons

• 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 Oprah-approved program that utilizes a science-based points system to impact your approach to food and nutrition. 

WeightWatchers starts with a brief quiz that determines your metabolism, goals, and favorite cuisines, among other factors. Using that data, WeightWatchers customizes a food plan and weight loss 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 factors in the calories, fiber, fats, protein, and added sugars they contain. 

There are no restrictions on what you can or can’t eat, but as you log your meals and they impact your Points Budget for the day, you’ll begin to see what foods are enriching your diet and which ones aren’t. If you run out of points, you’re directed to what Weight Watchers deems ZeroPoint foods, which are exactly what they sound like. Fear not, though — there are more than 200 ZeroPoint options on the board, from fruit and fat-free yogurt to chicken, lentils, and popcorn. 

Since the changes in your eating habits (and the tracking process itself) can make for a tough adjustment, WeightWatchers offers numerous ways to find others on the same journey who can provide motivation, accountability, and recognition of your successes. 

Our own tester was impressed by the “huge community” you can find via Connect, a social network accessible via the WeightWatchers app. There, you can see what’s trending, follow individual users, and join groups. One 2011 study declared that “the internet weight loss community plays a prominent role in participants’ weight loss efforts.” (7) 

If personal connection is a stronger motivator for you, WeightWatchers also provides coach-led meetings online and in person. Several customer reviews cite the meetings as a key component in their weight loss. 

“With other people around I tend to be much better sticking to the points system and not overeating or binging,” reads one five-star customer review. Also, a clinical trial conducted in 2022 found that attending meetings resulted in increased weight loss for many WeightWatchers participants across a 12-month period. (8)

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. 

Best Meal Delivery Weight Loss Program for Women: Home Chef

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

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 a subscription meal delivery service we find 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. Based on your preferences, dishes can take anywhere from 10 to 50 minutes to throw together, making them ideal for those who don’t have time to shop, chop, saute, roast, slice, and serve. Plans are available for couples, singles, and families, and you can have between two and six meals delivered every week. 

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. 

The recipes are no joke, either. At the time of this writing, Home Chef’s ever-rotating menu features blackened mahi-mahi, Greek-style salmon cakes, and teriyaki mushroom with carrot-fried rice. “My husband and I love these meals and we frequently get more than the three we typically order because they are so easy to make and are delicious,” said our tester, who added that the portions are “typically perfect.”

Home Chef’s meals come with step-by-step recipe cards so you can make them on your own once your schedule allows more breathing room. Our tester did as much, adding that they’ve “learned a lot about cooking just from making different recipes.” Growing more comfortable with cooking at home is essential to long-term weight loss. 

We had a few instances where the wrong meal kits or proteins arrived, but customer service quickly rectified the issue. We also wish each meal’s nutritional info was included in the box, as bringing up the website to check it could prove “cumbersome.” Still, compared to other meal delivery services like Hello Fresh, Blue Apron, and Green Chef, our tester declared Home Chef to be “by far the best.”

Read our full Home Chef App Review.

Best Cardio Weight Loss Program for Women: iFit

Specs

• Price: Starts at $39 a month and $180 a year
• Focus: Fitness
• Meal Delivery: No
• Tech: Compatible with iOS and Android mobile devices and most Amazon Fire, Apple, Google, and Android TVs. You can also access iFit on compatible NordicTrack, ProForm, Freemotion, Weider, and Matrix machines. 

Pros

• You get access thousands of cardio classes on the iFit app. 
• Take running, biking, rowing, and elliptical classes at a variety of difficulty levels. 
• You can use the app on mobile devices, smart TVs, and compatible cardio machines.
• Stay motivated with live classes and interactive leaderboards. 

Cons

• iFit isn’t personalized to individual users. 
• We experienced some minor technical issues on the app. 
• Some classes lacked clarity in terms of the equipment you’ll need. 

Ready to sweat off those extra pounds? iFit is a trainer-led fitness app that counts thousands of cardio workouts among its more than 60 different types of fitness classes. Take running, biking, rowing, and elliptical classes at any difficulty on your mobile device or compatible cardio machine. 

Our tester declared iFit a “true competitor” to the Peloton fitness app, specifically in the way it motivates via live classes, interactive leaderboards, and monthly fitness challenges that earn you badges (and kudos) upon completion. iFit also has a roster of trainers that runs 180 deep and counts Olympians, marathon runners, and former professional athletes among its ranks. Our tester found the trainers helpful and easy to follow during their outdoor runs and rides. 

If scenic locales help motivate you, you can partake in workouts that were shot on location in European villages and South American beaches, among other exotic landscapes. If you’re happier sweating solo, on the other hand, iFit allows you to fire up Google Maps, choose a location, and map out a custom hike, run, or ride with detailed Street View images providing immersion. Compatible machines will even automatically adjust the speed and incline to suit the specifications of those individual classes or locations. 

We encountered a few tech glitches — images that wouldn’t load, for example — and found some strength classes to be lacking in clarity when it comes to equipment needs. Also, like any self-guided fitness app, iFit isn’t personalized to your particular tastes. 

You will find, however, that the app will eventually begin recommending you classes based on the classes you keep returning to. We also love how iFit lets you look back through your workout history so you see which classes burned the most calories and had your heart rate spiking. Of course, it’s unlikely you’ll return to the same classes, since the iFit vault runs so deep. 

Best Weight Loss Program for Women Long Term: Noom

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

Pros

• Works to change your mindset and ingrained habits for long-term weight loss.
• Supplies personalized daily lessons addressing body anxieties and fitness goals. 
• Suggests healthy alternatives to your most calorie-dense cravings. 
• Health coaches available to provide motivation and accountability. 

Cons

• Some might prefer a more rigid program with more restrictions. 
• Food plan doesn’t count macros. 

There are plenty of ways to lose weight fast, but keeping the weight off is a challenge in and of itself. Our pick when it comes to long-term weight loss is Noom, which pairs a caloric deficit with a coach-assisted program that encourages you to consider the psychological reasons for why you want to lose weight. As our tester observed, Noom isn’t just about losing weight, but developing the “tools to keep it off indefinitely.”

When you sign up, you fill out a questionnaire that asks about your stress levels and body image anxieties alongside standard queries about your goals and fitness level. As you keep tabs on your food intake and physical activity, Noom provides you with daily videos, exercises, and tasks that speak to your particular anxieties so you can better identify changes you’d like to make to your mindset. 

We appreciate that Noom doesn’t restrict what you can or can’t eat. What it does is use a color-coded tracking system that categorizes foods by caloric density. This way, you can clearly see which foods are beneficial to your goals and which ones aren’t. Noom helps you reshape your habits by providing a massive library of recipes packed with ingredients rich in lean proteins and healthy fats. 

One feature we particularly love is that Noom provides healthier alternatives to calorie-dense snacks. “If I want to eat ice cream, I search up alternatives and it gives me other options to satisfy the same cravings,” said our tester. In lieu of ice cream, for example, Noom might suggest chocolate-covered bananas or Greek frozen yogurt. 

If you’re looking for accountability, Noom pairs every user with a health coach. Coaches check in twice a week to field questions, make suggestions, and provide motivation. Our tester had plenty of questions while using the program and always received a prompt response. 

You won’t feel rushed using Noom. The program is built on the idea that a change in mindset is required to address the habits keeping you from your goals, and that takes time. The long-term results are worth it. 

How We Chose the Best Weight Loss Programs for Women

There are many routes to weight loss. Some of our picks focus on nutrition, while others focus on fitness. Regardless, each one is interested in customizing its plan to the user and imparting good habits that they will eventually become secondhand. Here’s some of the factors we considered. 

Psychology 

Weight loss can be as simple as restricting calories and maxing out your gym membership, but crash diets can often fail to address the underlying reasons for why people want to lose weight in the first place. It’s true for both women and men that 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)

For example, research has emphasized how important it is for women to articulate the initial reason for wanting to lose weight if they hope to keep it off in the long term. (12) Science has also shown that women with a negative body image are less likely to lose weight than those with a better body image. (4) Addressing these psychological factors is essential to breaking bad habits like binge-eating and achieving sustainable weight loss. 

Support

Since support is essential for adults trying to lose weight, nearly every one of our picks has the option for participants to access a health coach, personal trainer, or a social network of like-minded people. 

Multiple studies have shown how effective supportive online groups can be for women in a weight loss program. (7) (13) Accountability has also been shown to be a major factor for a middle-aged woman’s commitment to a fitness routine. (14) Furthermore, one clinical trial found that attending in-person accountability meetings resulted overall in increased weight loss across a 12-month period. (8)

Long-Term Success

Science has shown that “the most successful diets involve slow and steady changes.” (5) You can drop pounds quickly ahead of a beach vacation or school reunion, but if you don’t change your ingrained habits it’s unlikely that they’ll stay gone for long. All of the programs on this list empower the user to actively participate in the act of weight loss, whether that’s through psychological self-examination, the cultivation of new workout regimens, or the act of cooking healthy meals in your home kitchen. 

It takes time for habits to change, new routines to set in, and incremental results to reveal themselves. That can be frustrating for those who want instant weight loss, but it’s essential to think about the long game when it comes to your health. 

Price

Weight loss programs, fitness apps, and home food delivery services ranges in cost from $10 a month to $400 a month, though costs can vary wildly based on your engagement and in-program purchases. Regardless, we sought to provide 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. Whether it’s a weight loss app, a fitness program, or a meal delivery service, our picks work to incorporate your goals and fitness data into their established program. That can result in personalized weight loss timelines, exercise routines tailored to your home gym, and algorithmic recommendations based on what’s been working for you. 

You also have the option to sync your fitness trackers and smartwatches and fitness trackers with the apps of particular programs, which can allow for greater personalization and more accuracy.

How Much Do Weight Loss Programs for Women 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. 

App- and nutrition-based weight loss programs are the most affordable, given that you’re being provided a series of tools to use at your own pace. Those can cost anywhere between $10 a month and $70 a month. Subscriptions to a meal delivery service can vary greatly depending on the plan, but they’ll typically run you somewhere between $200 and $400 a month. Fitness apps can range between $12.99 and $149 a month depending on whether you’re paying for a library of classes or access to a virtual personal trainer. 

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

Since women are biologically more susceptible to binge- and stress-eating than men, it’s important to find a weight loss program that gets at the root of what triggers those behaviors. (9) (10) The best weight loss programs won’t shame you when you reach for a cookie, they’ll show you how it looks in the context of a healthy diet and empower you to draw your own conclusions. 

The goal is weight loss, but it comes with a psychological awareness of why you engage in unhealthy habits, which brings you one step closer to changing those habits. Since science has shown that better body image leads to increased weight loss, it’s important to address psychological roadblocks as well as physical ones. (4)

Community

You can stroll into a gym solo and start pushing buttons, but if you’re not already familiar with fitness this can be alienating and unproductive. Weight loss programs don’t just give you structure, they provide mentors and like-minded cohorts who can teach you what helps and what doesn’t in nutrition and fitness. That saves you time and instills the kind of confidence you’ll need to stick out your weight loss journey. 

Research has shown how important online and in-person support is (especially for women) when you’re trying to lose weight. (7) (13) Access to groups, social networks, coaches, and friends who understand the societal pressures women face when it comes to weight offers additional motivation and accountability. (15) It’s also nice to have someone to high-five when you hit your weight loss goal. 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) It takes effort to re-center these factors in your life, but you’ll be glad you did. 

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. 

Final Word

Weight loss strategies may not vary that much between women and men, but research has shown that women have different needs when it comes to nutrition and fitness. This becomes apparent when you consider that, according to a recent study, women “gained about twice the absolute weight as men over the previous 10 years.” (2). The best weight loss programs for women understand the psychological and societal anxieties that contribute to many women’s desire to lose weight and work to address them in their plan. 

There are many practical questions to consider as well, specifically in terms of the amount of structure, empowerment, and human interaction you want from the process. Are you looking to change your diet or adopt a new fitness routine? Do you want to lead the process or is it beneficial for you to have a coach or trainer? Our picks include options for both at a variety of prices to ensure you can find an option that’s right for you.

FAQs

References

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