Next, goal setting is explained, along with calorie reduction strategies that help you create your own reduced-calorie eating plan. The third phase gives you guidance on maintaining your weight once you have reached your goal. While a free weight loss plan can be very helpful, it's important to avoid fad diets, as explained by the Mayo Clinic. These diets often brag of rapid weight loss, which often can't be sustained. For safe weight loss, shed pounds gradually.
The Centers for Disease Control and Prevention recommends weight loss of 1 to 2 pounds per week through long-term healthy lifestyle changes. Upping your physical activity can also increase weight loss. According to the Physical Activity Guidelines for Americans , healthy adults should get minutes of moderate-intensity or 75 minutes of vigorous aerobic activity each week to maintain weight.
You might need more than this to lose weight, however. See more of our best product recommendations. We write about products we think our readers will like. If you buy them, we get a small share of the revenue from the supplier. Right now Nutrisystem is having their biggest sale ever!
Are you a fan of the keto diet? Get fresh, chef-prepared meals delivered straight to your door with this weight loss plan and meal delivery service, which offers delicious meals, desserts, juices, broths, and more — all of which are created by dietitians with health as the focus.
The vast array of options include steak with roasted sweet potatoes, stuffed pork tenderloin, keto mushroom burger, blueberry pancakes with chicken sausage, pesto salmon, and shrimp alfredo with zucchini noodles. Meals are never frozen, and you can choose from a variety of menus that change regularly. One of the newer weight loss plans out there, Noom has quickly become one of the most popular and well-loved programs for achieving your diet goals. Find a few of their best tips for weight loss here!
You can pick a program that works best for you based on what you like to eat — I love meat, and I have wine or beer every night. I lost 20 pounds in three months and have been able to keep it off for two years because I have the tools to keep me in check. You might be wondering, how much does it cost to do Weight Watchers? The answer is, not as much as you might think! Like Nutrisystem, the BistroMD weight loss plan is perfect for people who want their meals delivered to them, without having to worry about planning what to eat, shopping, or cooking.
Holiday deal: 15 free meals, plus free shipping with sign-up! You can also keep track of your food and water intake, sleep habits, and weight goals. Fitbit also has strong community features. The app allows you to connect with your friends and family who use Fitbit. You can participate in various challenges with them and share your progress if you choose.
Depending on the type of Fitbit you have, you can set alarms as reminders to get up and exercise, and Fitbit will send notifications to your phone to tell you how close you are to your fitness goals for the day.
Additionally, you receive awards whenever you achieve a specific goal. The Fitbit app also allows you to log your food so you can stay within your calorie range, and your water intake so that you can stay hydrated. Pros Fitbit provides you with a considerable amount of information about your activity levels, so you can keep good track of your weight and health goals. The app is very easy to use and has several ways of showing you your progress and keeping you motivated. Con Though users can use the app without a Fitbit device, in order to use the exercise, sleep, and heart rate components of the app, you must own a Fitbit.
There are many types and some are expensive. WW, formerly known as Weight Watchers , is a company that offers various services to assist with weight loss and maintenance. WW uses a SmartPoints system that helps users stay within their daily calorie allotment to promote fat loss. The points system includes ZeroPoint foods like lean proteins, vegetables, and fruits. A few studies have demonstrated the positive effects that Weight Watchers may have on weight control 9 , One review of 39 studies found that people who participated in Weight Watchers achieved at least 2.
You can participate in WW by attending their in-person meetings, which they hold in various locations throughout the United States. Another benefit of the WW app is its broad collection of over 8, WW-approved recipes that you can search based on meal time and dietary requirements. The pricing of the WW app fluctuates. Pros The WW app provides details and graphs to show your progress over time. Cons Counting points can be difficult for some people. To get the benefit of this app, you have to pay a subscription fee.
Noom is a popular weight loss app that helps users lose weight by making sustainable lifestyle changes. Noom assigns a daily calorie budget based on answers to certain lifestyle and health-related questions as well as your current weight, height, sex, and weight loss goals.
The Noom app allows users to track food intake using a database that includes over 3. The app also allows Noom users to log weight, exercise, and other important indicators of health, like blood sugar levels. Noom also offers virtual health coaching during working hours and teaches users helpful tools like mindful eating practices and offers motivational reading and quizzes that are meant to be completed on a daily basis.
These tools are meant to encourage a healthier relationship with food and activity. Pros Noom offers personalized health coaching. It also encourages the consumption of nutrient-dense foods through a color coded system. Noom offers support through community groups and live chats. Cons To get the benefit of this app, you have to pay a subscription fee. Having a support system may be helpful for weight management. FatSecret focuses on providing its users with that support.
The app allows you to log your food intake, monitor your weight, and interact with other people through its community chat feature. Not only are you able to chat with other users, but you can also join groups to connect with people who have similar goals. Research has shown that people who have social support tend to be more successful at achieving and maintaining weight loss than those who do not 10 , In addition to a large collection of healthy recipes that you can make, FatSecret features a journal where you can record information about your weight loss journey, such as your successes and drawbacks.
What makes FatSecret stand out from other weight loss apps is its Professional tool, in which you can share your food, exercise, and weight data with your preferred healthcare providers. With their over-arching feature being that they are free, these online weight loss programs often feature an entire community of support as you make your way along your weight-loss journey.
Who are They For? While a few of them primarily appeal to women, iVillage Health and Diet Bug , all of these programs were created to meet the weight loss goals of men and women alike. One common feature across many of these free online plans is to hold you accountable for what you eat and how much you exercise. The computer makes it so easy for us to input what we eat, how much we eat and analyze how this data becomes incorporated into our daily energy input-output equation.
What do you get? Each program is fully equipped with tools and resources like BMI calculators, BMR calculators, calorie listings, food journals, exercise logs, and a sharing forum where you can communicate with fellow dieters. Diet Bug and iVillage Health feature customized plans while others offer non-customized suggestions for how you should eat and exercise, and some only offer you the tools for inputting your daily data of what you eat and how much you exercised.
One of the drawbacks of online programs is the responsibility you have to daily input what you eat and how much you exercised. But if you spend hours on the computer each day, what is a few minutes more? In addition, many of them were created by medical professionals. These online weight loss programs have helped many take responsibility of their own health in these technology-savvy and financially-tight times.
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