The best weight loss program depends on a person’s particular needs. There isn’t an ideal program for everyone.
A quick look at 5 of the best weight loss programs for women
Best for faster weight loss: low carb diet plans
- Best for food tracking: Point-based diet programs
- Best for pre-made meals: meal replacement diets
- Best for diabetes or blood pressure disorders: DASH
Weight loss considerations
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), factors that influence weight loss include:
- cultural background and social circles
- Family history and genes
- sleeping habits
- underlying diseases
All people have different factors that influence their weight. Although the weight loss programs in this article may be useful for women, anyone can track them and benefit from them.
Diet and weight loss programs can help with short-term weight loss. People may find that certain programs are more successful than others.
Find out more about how to lose weight fast here.
If you’re trying to lose weight over the long term, it’s important to remember that many diet programs are generally unsustainable and often result in weight gain again. The diet ends.
A weight loss program should not replace a healthy diet and regular exercise, which are important for maintaining a healthy weight over the long term.
Find out more about successful weight loss here.
How we decided
Medical News Today selects diets that meet the following criteria:
- Weight loss: MNT only selects weight loss diets that are backed by scientific evidence.
- Healthy eating habits: MNT only chooses diets that promote healthy eating habits and does not ask people to severely limit their calories or encourage eating disorders.
- Sustainability: MNT only chooses diets that are sustainable for the time it takes for a person to reach their weight goal.
- Dietary quality: MNT only chooses diets that meet the nutritional needs of an average person.
What you should pay attention to in a weight loss program
The NIDDK recommends that people discuss their weight-loss plans with a healthcare professional. They may be able to help people choose a weight loss plan that fits their lifestyle and health issues.
The NIDDK also states that a person should choose a weight loss program that includes:
- lifestyle advice
- Guide to sleep, stress, and the pros and cons of weight loss drugs
- Feedback and monitoring through the weight loss program
- realistic goals and plans for weight loss
People should avoid diets that severely restrict calories unless they are under the supervision and recommendation of a doctor. People should also avoid diets that promise quick, unsustainable results within a short period of time and those that don’t offer a mix of all the macro and micronutrients a person needs.
Best for faster weight loss: low carb diet plans
People can choose from a wide variety of low-carb diet plans. Each diet has its own rules for how many carbohydrates a person can consume per day. There is
two main stages of a low-carb diet:
- Very low carb diets: A person consumes 20—50 grams (g) of carbohydrates per day or carbohydrates make up less of more than 10% of the total daily calories.
- Low carb diets: A person consumes less than 130 g of carbohydrates per day or carbohydrates make up less than 26% of total daily calories.
How it works
A low-carb diet is intended to reduce the body’s dependence on carbohydrates for energy. The low-carb model can help you lose weight quickly in the first 6-12 months. Most people replace calories from carbohydrates with calories from fat or protein.
A low-carb diet has potential drawbacks. According to researchers, these diets can increase low-density lipoproteins that carry “bad” cholesterol. They may also potentially increase mortality and cardiovascular problems. However, research on cardiovascular outcomes and mortality is ambiguous.
Best for food tracking: Point-based nutrition programs
Point-based nutrition programs offer a simple scoring system to track food intake.
Point-based nutrition programs assign a simple numerical value to each food. In most programs, a person is allowed to eat or drink a certain number of points per day.
A review of various points-based nutrition programs from 2016 found that WW (formerly Weight Watchers) was an effective program to support people who were overweight or obese.
Learn more about WW (formerly Weight Watchers) here.
However, a person should consistently follow a points-based system to get the best results.
A points-based diet can be overwhelming for some people. A person must keep an eye on all the foods they eat and determine how many points are left after each day. In addition, not all programs are the same, as some may be more effective than others.
Best for pre-made meals: meal replacement diets
Meal replacement diets come in various variants. Some, such as the Health Management Resources Program, offer ready-made meal replacements and shakes. Others may only replace a single meal with a shake or other food substitute.
How it works
The aim of meal replacement diets is to create a calorie deficit to promote weight loss. Meals are delivered in the form of frozen or packaged and measured meals or shakes.
Meal replacement diets can be an effective weight-loss strategy, according to researchers from the University of New Mexico. Their study suggests that even replacing a high-calorie meal with a reduced-calorie meal per day may contribute to weight loss.
Another review from 2019 supports the idea that meal replacement diets can help you lose weight. They found that participants achieved an average of 3 pounds more weight loss than participants who used other weight loss programs.
The downside of packaged
Meals and programs can be expensive for some people. Others may find it difficult to continue eating only pre-made meals or shakes.
Another downside is that many of these meals contain low-quality ingredients and preservatives and are generally not balanced. Some diet plans may require the addition of fruits and vegetables.
It can also be difficult to switch back to a normal diet and the program should try to address that transition.
Best for diabetes or blood pressure disorders: The DASH diet nutritionist
Marla Heller originally developed the DASH diet to support people with diabetes and blood pressure disorders.
This diet focuses on vegetables, fruits, and nutrients. According to a study, it is an effective method for weight loss.
How it works
According to the National Heart, Lung and Blood Institute, people who follow the DASH diet focus on:
- consumption of fish, poultry, nuts, vegetable oils and beans and low-fat dairy products,
- eat vegetables, whole grains and fruits,
- restrict sugary drinks and foods, foods
- avoid high levels of saturated fats
The program also provides special instructions for those who want to lose weight.
According to Harvard Health Publishing, some potential problems with the DASH diet include:
- People living with food allergies may need to make dietary changes.
- People are responsible for preparing and regulating their own foods and meals.
- The potential for a person to develop gas and bloating due to high fiber content.
- The DASH diet food lists are not complete.
Best for physical activity: exercise programs at home
A person can choose from many training programs at home. Many of them focus on different areas, and each can be more effective for some people.
This is how it works
Home workout programs offer guided exercises using videos. Some are available in physical media formats, while others are available via streaming services.
According to an older study from 2010, exercise programs at home were effective in the first 6 months. After this time, the results were no longer noticeable. The researchers also find that there is a link between exercise programs at home and a reduction in blood cholesterol levels.
Not all programs work for everyone. An individual should research programs that meet their goals and needs.
One disadvantage of working out at home is that some people may find it difficult to maintain their motivation, follow the program’s activities and the recommended diet.
The table below compares the weight loss programs in this article.
|Low carb diet plans||Point-based nutrition programs||Meal replacement diets||DASH diet||Home-based training programs|
|How it works||limits carbohydrate intake||uses a scoring system that replaces calorie counting, shakes, bars, or pre-made meals||Replace at least 1 meal per day||promotes foods with high fruit, vegetable and nutrient content||Use exercise instead of dietary changes to lose weight|
|professionals||Can help you lose weight quickly in the first 6-12 months||provides an easy and effective way to lose weight||1 meal replacement per day can also be used for weight loss||contribute, suitable for people with diabetes or blood pressure problems||The most noticeable effects occur in the first 6 months|
|drawbacks||Can lead to an increase in||Low-density lipoproteins, a person must consistently follow this diet for the best results||can be expensive and may not contain all the nutrients a person needs||This diet may not be food allergy friendly||A person may have to try out different programs before they find one for which|
Frequently asked questions about weight loss programs
We answer some frequently asked questions below.
What is the most effective type of weight loss program?
There is no weight loss program that is best for everyone. People should consider what type of diet the program offers, how much support and guidance they have available, and whether they can easily find the food that the diet asks them to eat.
A person may want to discuss with a healthcare professional to find out which is the best weight loss program for them. Alternatively, users may want to try out several different programs.
Can a woman lose 20 pounds in one month?
The Centers for Disease Control and Prevention (CDC) state that rapid weight loss is not sustainable and that people are more likely to regain the weight they lose if they follow a diet that severely limits calories for quick results.
The CDC says people who lose a maximum of 1—2 pounds per week are more likely to maintain their weight loss.
What is the fastest way for a woman to lose weight?
The CDC does not recommend rapid weight loss. Losing weight quickly is not sustainable, which causes people to regain the weight they lose if they stop restricting their calories.
According to the CDC, the maximum weight a person should lose per week is 1—2 pounds. Depending on how much weight a person wants to lose, it can therefore take several weeks to months before they reach their goal.
Learn more about losing weight quickly here.
person’s age, gender, ethnicity, starting weight, and other factors can influence how effective a weight loss program will be. The weight loss programs in this article are suitable for women, but not specifically for women. Anyone can follow them and benefit from them.
A person should not expect immediate results when starting a program. It may take several weeks or months before you see weight loss results. People should also note that a weight loss program is not a long-term solution or substitute for a healthy diet and regular exercise.
Before you start a weight loss program, a person should talk to their doctor.