Trying to lose weight and adopt healthier habits can feel like an overwhelming undertaking. With so many diets, programs, and apps out there promising fast results, it‘s hard to know which approach will actually work for you in the long run.
One weight loss program that has gained a lot of buzz in recent years is Noom. Positioned as a lifestyle app rather than a traditional diet, Noom aims to help users make lasting behavior changes through a unique combination of tracking, education, and personal coaching. But is it actually effective? And is it worth the cost?
In this comprehensive Noom review, we‘ll take a close look at exactly how this popular program works, break down the differences between the free and paid versions, go over pros and cons, and help you determine if Noom is the right fit for your weight loss needs and goals. Let‘s dive in!
What is Noom and How Does it Work?
Noom is a mobile health app that provides tools, support, and motivation to help users lose weight and keep it off. The program was created by a team of behavioral psychologists and combines food and activity tracking with daily educational content and personal coaching to gradually build healthier habits.
When you sign up for Noom and download the app, you‘ll start by answering a series of questions about your current weight, goals, lifestyle, and medical history. Based on your responses, Noom generates a personalized calorie budget and weight loss plan.
Each day, you‘ll log your meals and snacks, record your exercise and steps, read short articles and take quizzes on nutrition and psychology topics, and communicate with your personal Goal Specialist.
One unique aspect of Noom is its color-coded food system. Rather than banning certain foods or food groups, Noom categorizes foods as green, yellow, or red based on their calorie density and concentration of nutrients:
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Green foods include fruits, veggies, and other high-volume, low-calorie options that you‘re encouraged to eat in large amounts. The goal is to make these 30% of your diet.
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Yellow foods are proteins, starches, and other choices with more calories but lots of beneficial nutrients. These should make up around 45% of your daily intake.
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Red foods are the most calorie-dense, like oils, nut butters, sweets, and fried foods. They‘re not off-limits, but moderation is key. Aim to keep these to 25% of your diet.
Noom‘s philosophy is that no foods are inherently good or bad. The traffic light system is meant to guide users toward eating more nutrient-dense, satiating foods while still allowing for flexibility and enjoyment. The app also prompts regular weigh-ins and provides a weight graph so you can visualize your progress over time.
While logging meals and monitoring your weight are important, the real power of Noom lies in the daily lessons and self-reflection exercises. The content is based on proven behavior change and cognitive behavioral therapy strategies. Each day you‘ll learn tips for identifying your triggers, coping with cravings, overcoming emotional eating, and managing stress.
The goal is to help you build self-awareness and develop a healthier mindset around food and weight loss. You can message your coach with questions and for advice on overcoming obstacles. Noom also offers group challenges and support groups for connecting with other users on a similar journey.
Noom Free vs Paid Version
It‘s important to note that while you can download the Noom app for free, the complimentary version is really just a brief trial of the full program. With the free version of Noom, you can:
- Take the initial survey to calculate your ideal calorie range and weight loss speed
- Log your meals, snacks, and exercise for about 2 weeks
- Access a limited amount of introductory content
- Use the weight graph, step tracker, and other tools
- Sync with health apps like Apple Health and Google Fit
However, the free version does not include access to a personal coach, the in-depth curriculum, or the group support features. To unlock the full Noom experience, you‘ll need to purchase a subscription plan.
Noom offers several subscription options depending on how long you want to commit to the program. The monthly auto-renewing plan costs $60 per month. You can save more by paying for multiple months up front. Some of the most popular options are:
- Annual auto-renewing plan: $199 for 12 months
- 6 month auto-renewing plan: $149
- 4 month auto-renewing plan: $129
All Noom memberships come with a 14-day trial period. If you decide the program isn‘t right for you within the first two weeks, you can cancel your subscription for a full refund.
Noom Pros and Cons
So now that we‘ve covered the basics of how Noom works and the membership options, let‘s weigh some of the major advantages and disadvantages of the program:
Pros:
- Psychology-based approach goes beyond food tracking to address root behaviors
- Non-restrictive, sustainable philosophy
- Personalized support and guidance from a coach
- Convenient and engaging app-based format
- Helpful built-in tools like weight graph, step counter, recipes, etc.
- Extensive food database makes logging quick and easy
- Community aspect for accountability and motivation
- Flexibility to use in conjunction with other diet/exercise plans
Cons:
- Fairly pricey compared to other weight loss apps
- Requires consistent logging and interaction to get the most value
- Coaching support is via text only, no face-to-face option
- Some may prefer a more structured meal plan rather than calorie budget
- Content may feel repetitive after a few months
- Difficult to customize for specific health conditions or dietary needs
- No integration with other fitness trackers or apps besides Apple Health/Google Fit
How Effective is Noom? What Results Can You Expect?
Of course, the big question most people have about any weight loss program is: does it actually work? A number of clinical studies have shown that the Noom approach can lead to significant weight loss, and that the program shines in terms of helping users keep the weight off.
In one of the largest studies to date, published in the journal Scientific Reports, researchers examined data from over 35,000 Noom users between 2017-2020. They found that 78% of participants lost weight while using the app, with 22% achieving a weight loss of over 10% of their body weight.
The researchers highlighted two key factors that predicted better results: staying engaged with the app (tracking and completing lessons regularly) and using the program for a longer period of time. Users who tracked their weight, meals, and steps multiple times per week and continued with Noom for 16 weeks or more tended to lose the most weight.
Another promising study focused specifically on Noom‘s food color system. It found that users who increased their proportion of green foods while decreasing red foods lost more weight than those who didn‘t change their diet composition, even when they were eating the same number of calories. This supports the idea that eating more high-volume, low-calorie density foods can boost weight loss.
It‘s worth noting that like with any weight loss method, results with Noom can vary quite a bit from person to person. How quickly and how much weight you‘ll lose depends on many factors, including your starting weight, adherence to your calorie budget, activity level, age, and more.
On average, Noomers lose about 1-2 pounds per week, which aligns with expert recommendations for safe, sustainable weight loss. However, some people may lose weight faster or slower than this depending on their individual circumstances. The app adjusts your daily calorie budget as you lose weight to help you continue progressing.
Who is the Noom Diet Plan Best For?
While the flexibility and behavior-based philosophy of Noom can work well for a wide range of people, it may be an especially good fit for those who:
- Need help staying accountable and consistent
- Want to lose a significant amount of weight (more than 10-20 pounds)
- Prefer a flexible, non-restrictive approach to dieting
- Are motivated by technology and respond well to digital coaching
- Have struggled with yo-yo dieting and are seeking long-term change
- Enjoy connecting with others for support and camaraderie
On the other hand, Noom may not be ideal for people who:
- Prefer a more structured meal plan and don‘t want to monitor calories
- Want more specific guidance for a health condition like diabetes or PCOS
- Don‘t want to pay a monthly subscription fee for a weight loss app
- Dislike logging and tracking, or have a history of obsessive tracking
- Have a complex medical history or psychiatric issues that require specialized care
- Are looking to gain weight or build significant muscle
Ultimately, whether Noom is a good fit for you depends on your personality, preferences, budget, and health needs. As always, it‘s a good idea to consult with your doctor before beginning any new diet or exercise regimen, especially if you have a pre-existing condition.
Noom vs. Weight Watchers and Other Programs
If you‘re considering signing up for Noom, you might be wondering how it stacks up against Weight Watchers (WW) and other popular weight loss programs. While they share some superficial similarities, there are a few key differences between Noom and WW.
Like Noom, WW is an app-based program that encourages tracking food and activity to stay within a daily budget and lose weight. However, WW uses a points system called SmartPoints instead of calories. Each food is assigned a points value based on its nutritional composition, and users aim to stay within their daily points allowance.
WW offers some more specific eating plans, like a color-coded guide that‘s based on its original framework and a low-carb, high-protein plan called Keto Friendly PersonalPoints. Coaching is available, but only with higher-tier plans.
Both programs have been shown to produce significant weight loss in clinical trials and claim to help users make lifestyle changes, not just follow a short-term diet. Noom is generally a bit more expensive than WW, but offers more daily educational content and a stronger emphasis on the psychological side of weight management.
Some other digital weight loss programs include MyFitnessPal, LoseIt!, and Lifesum. Like Noom and WW, these apps include food databases, calorie/macro tracking, and progress monitoring. Most offer both free and paid versions. The main difference is that they don‘t include coaching support or much behavior change content, so they may work better for people who are already very self-motivated.
Compared to traditional diets or restrictive weight loss plans, Noom provides much more flexibility, support, and focus on cultivating long-term healthy habits, which is why it continues to surge in popularity. However, it‘s not necessarily the most affordable or best option for every single person. Carefully consider your goals, lifestyle, and what type of support you need most before deciding to purchase.
Noom FAQs
Still have questions about whether Noom could work for you? Here are answers to some of the most common ones:
How much does Noom cost?
Noom offers several different subscription options, with the monthly cost ranging from around $17-$59 depending on the length of your commitment. The most popular options are a 4 month auto-renewing plan for $129 ($32/month), a 6 month auto-renewing plan for $149 ($25/month), and an annual auto-renewing plan for $199 ($17/month).
Can you use Noom for free?
Yes, you can access some basic features of Noom, including logging meals and weight and viewing your trends, with a free account. However, the free version does not include the in-depth lessons, personal coaching, group support, or certain premium tracking features that make the paid version so valuable.
How long is the Noom program?
The Noom program is self-paced and meant to be followed until you reach your goal weight, however long that takes. They offer subscription options up to one year. On average, most people start to see significant results within 2-6 months of consistently using the app and complete the core curriculum in 16 weeks. But you can continue tracking and accessing support for as long as you want.
Do you have to buy special meals or supplements with Noom?
No, one of the major selling points of Noom is that it doesn‘t require you to purchase any special foods, meal replacements, or supplements. The eating plan focuses on whole foods that you purchase and prepare yourself. However, Noom does sell an optional customized meal plan and recipe guide for an additional $80 per year if you want more specific guidance.
How is Noom different from calorie counting?
While tracking calories is one component of Noom, the program is more than just a calorie counting app. The daily lessons and quizzes aim to shift your mindset, combat common psychological weight loss roadblocks, and give you practical strategies for sticking with healthier choices. Noom also tracks your weight trends and uses a unique color-coding system to encourage nutrient-dense foods vs. just hitting a certain calorie target.
Is Noom safe/legit?
Yes, Noom is a safe and legitimate wellness program developed by qualified experts. It‘s been widely researched and doesn‘t promote crash dieting or require drastic, unsustainable changes. The company is clear that it doesn‘t offer medical advice and always recommends consulting with your doctor before beginning. Noom is rated as the #1 weight loss diet by U.S. News and World Report.
The Bottom Line
Noom has exploded in popularity in recent years because it offers a fresh, balanced approach to losing weight and keeping it off. By combining calorie tracking, daily education, personal coaching, and community support into one convenient app, Noom aims to empower users with the knowledge, skills, and motivation to make lasting lifestyle changes.
While no single program is right for everyone, the wealth of clinical evidence and positive user reviews suggest that Noom is a solid option if you have more than a few pounds to lose, want to stay accountable without following an overly restrictive diet, and are ready to dive deep into the mental and emotional aspects of getting healthy.
The convenience and engaging format of the Noom app makes it easy to track consistently and learn something new each day. And because it‘s so customized to your needs, it often feels more like having a virtual health coach in your pocket than simply following a diet.
Considering the high quality of support and sheer volume of content you get access to, the monthly subscription fee is a worthwhile investment if you stick with the program and follow through. And with a 14-day trial period for all new memberships, there‘s really no risk in giving Noom a try to see if it might be right for you.
No matter what tools you ultimately choose, remember that sustainable weight loss is a journey that requires patience, self-compassion, and a shift towards health-promoting behaviors. With the right mindset, knowledge, and support, you can absolutely achieve your goals and feel your best. Noom aims to be the last program you‘ll ever need.
