In recent years, mobile applications designed to aid in weight loss have exploded in popularity. These apps offer a convenient and accessible alternative to traditional weight loss programs, providing users with tools and resources to manage their diet, exercise, and overall well-being. This article aims to provide a comprehensive review of companion weight loss apps, exploring their effectiveness, key features, and factors influencing their success.
The Rise of Mobile Weight Loss Interventions
Mobile apps have demonstrated their potential to assist individuals in achieving weight loss goals, often performing as well as or even better than traditional methods. Mobile apps offer accessibility, cost-effectiveness, and the ability to integrate into daily life seamlessly, making them an attractive option for many. Approximately 97% of Americans own a mobile phone, and 85% own a smartphone, giving weight loss apps a broad reach.
Traditional weight loss programs often involve in-person counseling, group sessions, and extensive educational materials. While effective, these interventions can be time-consuming and expensive, creating barriers to entry and hindering long-term engagement. Mobile apps, on the other hand, leverage the widespread availability of smartphones to deliver intervention content directly to users, offering greater flexibility and convenience.
Defining the Scope: What Makes a Weight Loss App Effective?
This review focuses on mobile phone applications designed for adults with obesity (BMI > 30 kg/m2) or overweight (BMI > 25 kg/m2, or > 23 kg/m2 for Asian populations). The primary focus is on the effectiveness of these apps in promoting weight loss, measured by outcomes such as weight loss, BMI reduction, and body fat loss. Studies included in this review were published from 2017 onward to ensure the information is current. Manuscripts without data, such as commentaries and protocols, are excluded. Also excluded pregnancy-related samples (post-partum or excessive gestational weight gain), patients recovering from eating disorders, or bariatric surgery patients.
The Evidence: Do Weight Loss Apps Really Work?
Meta-analyses of existing research provide compelling evidence for the effectiveness of mobile weight loss apps. A meta-analysis by Islam and colleagues analyzing 12 RCTs or case-control weight loss app studies, published from January 2000 to April 2019, revealed that interventions using mobile apps resulted in significant decreases in body weight (− 1.07 kg, 95% CI − 1.92 to − 0.21 kg, p = 0.01) and BMI (− 0.45 kg/m2, 95% CI − 0.78 to − 0.12 kg/m2, p = 0.008) compared to no mobile app interventions.
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Another meta-analysis by Cai and colleagues, focusing on 14 studies of mobile apps for weight loss in individuals with type 2 diabetes, demonstrated a weight reduction of 0.84 kg (95% CI 1.51 to 0.17 kg), with more significant results observed among those with a BMI > 30 kg/m2 (p = 0.001). The study also reported a decrease in waist circumference (1.35 cm 95% CI 2.16 to 0.55).
These findings suggest that mobile apps can be a valuable tool for weight loss, particularly when combined with other strategies.
Key Components of Successful Weight Loss Apps
Successful weight loss apps often incorporate components found in traditional weight loss programs, such as self-monitoring, educational content, and social support.
Self-Monitoring: Tracking Progress and Promoting Awareness
Self-monitoring is a cornerstone of effective weight loss programs. Mobile apps facilitate self-monitoring by allowing users to track their diet, exercise, and weight. Diet can be tracked through various methods, including scanning barcodes of prepackaged foods, inputting recipes and amounts, or taking photos of meals. Some apps, like Well-D, include extensive databases of foods and recipes, enabling users to accurately track their dietary intake and nutrient levels.
Personalized Support and Feedback: The Role of Health Coaches and Dieticians
Oviva, for example, was designed to remotely deliver what would be received from an in-person dietician. This app featured regular personalized contact with a dietician via either text messages or video calls to help patients to set goals, receive feedback and positive reinforcement, problem-solving, etc. Participants also used the app to record their food, PA, and weight, as well as to access educational materials and a group chat. The 12-month pre-posttest intervention was designed for weight loss in the 1st 3 months, stabilization in months 4-6, and maintenance in months 7-12, similar to other weight loss programs such as the Diabetes Prevention Program (DPP). Participants lost a significant amount of weight during the 1st 3 months (− 3.8 kg, p < 0.001) and maintained the loss at 12 months (median − 4.9 kg or 6% body weight, p < 0.001), also losing a small amount of additional weight in months 3-12 (median − 1.1 kg, p = 0.08). Similar significant changes were seen in BMI (median 1.8 kg/m2, p < 0.001), waist circumference (median − 3.8 cm, p < 0.001), and body fat percentage (median − 2.5%, p < 0.001), with the majority of the change taking place during the initial 3 months.
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Educational Content: Empowering Users with Knowledge
Access to accurate information and feedback is crucial for making informed dietary choices. Many weight loss apps provide educational content on nutrition, exercise, and healthy lifestyle habits. This content may be delivered through articles, videos, or interactive modules.
Social Support: Fostering a Sense of Community
Social support can play a significant role in weight loss success. Mobile apps may offer social support through virtual peer groups, group texts, or social media platforms. Some apps also provide direct support from healthcare providers.
Cultural Tailoring: Adapting to Individual Needs
Successful interventions allow patients to make healthier dietary and exercise choices. Because food and leisure-time physical activity are closely tied to patients’ cultural and social contexts, successful interventions personalize recommendations and activities. An example may be found in the PilAm Go4Health program, an intervention of Filipino-American adults with overweight/obesity (BMI > 23 kg/m2, mean BMI = 30.1 kg/m2, SD = 4.6) and type 2 diabetes. Cultural tailoring was achieved by translating educational pamphlets into Tagalog, incorporating common Filipino foods and activities, highlighting the higher prevalence of T2D and obesity among Filipinos, encouraging family members to join in-person office visits, and input from community stakeholders during study design. During the intervention, participants received a Fitbit Zip accelerometer and accompanying Fitbit mobile app to track their steps, physical activity, food, and weight. During the first 3 months, participants were randomized to the intervention or to an active wait-list control that only received the Fitbit Zip accelerometer. After 3 months, participants randomized to the intervention entered a maintenance phase, while those randomized to the wait-list began the intervention.
The Importance of Engagement: Staying Active and Motivated
The effectiveness of weight loss apps hinges on sustained usage and active engagement. Toro-Ramos and colleagues found that participants in the Noom intervention who did not actively engage with the program showed results similar to the control group. However, participants who completed the program experienced significant weight loss, with greater engagement (more frequent weight recording, logging more steps, and logging meals) predicting greater success at 12 months.
In contrast, patients tend to lose less weight if mobile apps fail to engage patients or patients are not yet ready to fully engage in an intensive weight loss intervention. Apinaniz and colleagues [13] describe a randomized trial of patients in the contemplation stage of change, defined as considering behavior change within the next 6 months but not ready to make an immediate change. The intervention group received diet and exercise guidelines on the AKTDIET app, such as videos of correct exercise forms and guidelines on recording food intake. The AKTDIET group also received text messages on the importance of a healthy lifestyle. The control group received only written diet and exercise recommendations. After 6 months, the groups did not differ in weight loss (mean difference 1.9 kg, 95% CI − 9.8 to 6.1 kg, p = 0.637), blood cholesterol levels (p = 0.897), and systolic blood pressure (p = 0.68). HbA1c% showed better results in the control group (5.5% app vs 5.45% control group, mean difference − 0.095%, p = 0.046) [13].
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Popular Weight Loss Apps: A Closer Look
Several weight loss apps have gained popularity due to their unique features and approaches:
Noom: This app distinguishes itself by focusing on the user's entire lifestyle, offering personalized support from health coaches and incorporating behavioral techniques to promote sustainable changes. Noom considers factors like age, height, weight, activity level, target goals, medical history, and personal goals. The program Noom creates for you suggests which foods to eat, how much physical activity to do, and other healthy habit reinforcement. The goal is to give you the tools you need to adjust your current lifestyle gradually, making small changes that can be sustained over time. This approach leads to better health and fitness all around, which makes it a more balanced option for those looking to lose weight healthily and sustainably. The Noom app includes features you'd expect, like a food log, calorie tracker, and activity monitor. It also provides incentives for you to be more active but more mindful, taking into account caloric intake, fitness levels, and a variety of variables. Noom subscription costs range from $70 per month to $209 per year, with costs dropping for longer subscriptions. Additionally, Noom offers a weight loss medication service, Noom Med, which costs $49 more per month, not including the cost of medication.
MyFitnessPal: As a fitness-focused app, MyFitnessPal encourages users to think about their diet in relation to their activity levels. MyFitnessPal comes with a database of more than 11 million foods, as well as a barcode scanner for adding entries to your food log. It includes a recipe importer for evaluating home-cooked meals, which is especially helpful when trying to get an accurate picture of your current eating habits. Beyond those features, the app includes more than 300 cardio and strength workouts for a more well-rounded approach to your health and fitness. It even integrates with Apple's HealthKit and the MapMyRun, Garmin, and Fitbit apps to accurately track steps and workout routines. MyFitnessPal has a great online community for support, advice, and encouragement.
WeightWatchers (WW): WeightWatchers has a long history of helping people lose weight and has successfully transitioned to the digital age. The WW app is designed to supplement its proven dietary plan by putting the resources members need right at their fingertips. That includes a massive database of rated foods using the WeightWatchers point system, putting less emphasis on calories and more on total awareness of exactly what foods you're eating. The app includes far more features than just a food-tracking database, too. It offers more than 9,000 healthy recipes, a barcode for scanning foods at the grocery store, and the ability to get advice from a diet coach at any time. Members can also connect to offer advice and encouragement, while also earning a variety of tangible rewards - such as water bottles and wireless earbuds - just for leading a healthy lifestyle.
Lose It!: This app excels in food tracking, offering an intuitive interface and features like photo-based calorie estimation. You're able to easily add what food you ate today by selecting it from the app's extensive database or by scanning the barcode on a product purchased at the store. You can even take a photo of your meals to get an estimate of how many calories it contains. The app includes a helpful water-tracking feature that reminds you to stay hydrated throughout the day, too. All of this functionality is included in the app for free but a $40 annual membership unlocks additional features like a Fitbit-compatible activity tracker, macronutrient goal setting, and access to a detailed and powerful meal planner. An active community of users also provides a social aspect to using the app, which can be helpful when it comes to looking for support and feedback.
MyNetDiary: For those seeking a budget-friendly option, MyNetDiary offers a comprehensive set of free features, including food and exercise tracking, meal planning, and progress charts. The free services are very good, too, and great for anyone on a budget. Those features include food and exercise tracking, meal planning options, graphical charts to map your progress, daily analysis of eating habits, and even access to a large and active online community. And not only are these services free but they don't require the user to create an account. That means your data stays completely anonymous. Paying for the premium version of MyNetDiary unlocks several other useful upgrades, as well. They include compatibility with the best Fitbit devices, health tracking for those who are diabetic or pre-diabetic, and personalized diet advice from a nutritionist.
Fooducate: This app focuses on educating users about the nutritional value of foods, providing a grading system and suggesting healthier alternatives. Fooducate is an app designed to help you make smarter decisions about your food as it suggests healthier alternatives to your favorite grub. Using Fooducate is extremely easy, too. Simply scan the barcode on any product at the grocery store and it provides a letter grade for the nutritional value of that item ranging from A+ to D-. Accompanying that letter grade is an explanation of why the product received the grade it did, including valuable information about the nutritional content it offers. The app also points out important things to be aware of, including whether or not a product contains added sugars, artificial coloring or sweeteners, or other unhealthy additives. This allows consumers to make more informed decisions at the grocery store, while also assisting with finding healthier alternatives. Fooducate has other features beyond just scanning products at the grocery store. It also serves as a health tracker, offers insightful diet tips, and provides delicious and healthy recipes. But its engaged and active community is one of its best assets, with users sharing tips and suggestions constantly.
Carb Manager: Designed for individuals managing diabetes or following a low-carb diet, Carb Manager offers in-depth tracking of carbohydrates, blood sugar levels, and insulin intake. Although it's technically an app designed for a wide range of lifestyles and diet choices (namely the keto diet), its offering for diabetics makes it an invaluable download. It offers everything from blood sugar tracking and carb counting to being able to see the amount of ketones and insulin you get from each meal. Having this kind of information readily available is crucial, and the way Carb Manager sorts all relevant data makes it easy to quickly access when needed.
Zero: This app supports intermittent fasting by providing a timer, educational resources, and tools for tracking progress. The Zero app is a great resource for understanding what and when to eat, and how to go about the fasting windows, and also provides a helpful timer to let you know how much longer you have to fast. Although anyone can just keep track via their watch or any other clock, the timer is an interactive way to keep on the diet since it also informs you of whether you're in fat-burning mode or not. The entire app is customizable based on your preferred fasting method and it also offers expert insight and information that can help support your diet.
Nutrition Coach: Food Tracker: This app provides personalized nutrition guidance and meal recommendations based on individual preferences and dietary goals. Nutrition Coach offers a suite of food tracking capabilities, a barcode feature that can help easily log things you've eaten, and an intuitive calorie tracker to help you keep tabs on your daily intake. Where the coaching aspect comes into play is with its thousands of recommended recipes based on the food you like, the diet you're on, and how many calories you want to eat each day.
Beyond Weight Loss: Additional Fitness and Wellness Apps
In addition to dedicated weight loss apps, numerous fitness and wellness apps can complement a weight loss journey by promoting physical activity, strength training, and overall well-being.
SHRED: This app is designed for strength training, offering customizable programs and acting as a virtual personal trainer. After entering some basic information about your height, weight, fitness history and goals, and training style, the app allows you to select from dozens of programs designed and led by world-class athletes. As you progress through your program, SHRED uses artificial intelligence to customize the training program to your needs based on your performance and feedback. You’ll have to grant the app access to your camera so it can track and rate your performance.
Future: This app connects users with online personal trainers, providing personalized workout plans and accountability. You’ll be able to use the online personal trainer app to find a coach by sorting through coaching styles (high-energy, laidback, detail-oriented, etc.), coaching expertise (adaptive exercise, bodybuilding, injury prevention, etc.), or sport-specific coaches (football, hockey, winter sports, etc.). And because you’ll be working with an actual coach, you’ll have the accountability from a human, not just an app.
Caliber Strength Training: This app focuses on strength training based on scientific principles, offering both free and paid coaching options. The free version of the Caliber app is ad-free and features the full exercise library of over 500 movements. Each exercise features a demonstration video, step-by-step written instructions, and the ability to log your weights and reps (and access your history at any point). Caliber Pro offers group coaching for $19 per month and provides a few different tracks to choose from, including programs for beginners and intermediate and advanced exercisers. Caliber Premium is one-on-one personal training, which starts at $200 per month.
JuggernautAI: This app uses artificial intelligence to generate personalized powerlifting programs. JuggernautAI is not just designed with your stats in mind, it’s designed to help you move the needle on your strength. The program is centered around getting stronger and improving the big three lifts (squat, bench, and deadlift). You’ll be challenged to lift heavier weights, increase range of motion, complete more sets, and add more repetitions.
BetterMe: This app is aimed at beginners and offers Pilates-focused workouts. BetterMe gets a 4 out of 5 in its setup and ease of use, since you begin with a quiz on your fitness goals, mobility issues, sleep schedule, and more. You can deviate from the workout plan given by BetterMe, as there is an entire workout library, although Nicole notes that you may have to dig around to find what you need. Workouts are pretty easy to follow, and provide video and audio instructions throughout the different exercises-they even allot rest periods.
Zwift: This app creates virtual cycling races to motivate users to pedal faster and climb the leaderboard. The goal of this cycling app is simple: pedal the fastest to climb the leaderboard. Gamified workout experiences may seem silly at first, but research has found that the competitive nature of these races makes people more motivated and makes it more likely that they’ll stick to their exercise routine.
Boostcamp: This online portal provides hundreds of strength training programs from top fitness professionals. Home Gym Club Training prioritizes strength training, but offers a variety of programs and disciplines, including powerlifting, weightlifting, and bodybuilding.
Centr Fitness app: This app offers a combination of workout library, nutritious recipes, and mental health resources. CENTR is a fitness app designed by famous actor Chris Hemsworth, also known as his character Thor in the Marvel movies, and while it’s focused on strength there are numerous yoga classes that our expert product testers have come to love. The four-week yoga and pilates program follows the same principles as the app’s strength classes, starting you off easy and progressing as the class continues.
Nike Training Club: This free app offers on-demand and live classes, as well as periodized programming for various fitness goals. Prior to 2020, the app had both free and premium versions, but since the pandemic, Nike has made the entire workout library free to use. You can enable push notifications to remind yourself to train, and you can join programs or challenges.
Aaptiv: This app offers a wide selection of audio-guided workouts for various fitness levels and equipment availability. Aaptiv has a supportive online community, challenges you can join, and the ability to add your workout program to your calendar. There is a way to filter by equipment in order to choose a workout. Plus, there is a selection of running and walking workouts you can do outside.
Peloton: This app is known for its instructor-led fitness classes, suitable for both Peloton equipment owners and those who prefer to use the app independently. Whether you’re participating in a yoga class, treadmill bootcamp, or strength training session, instructors provide adequate rest and enough time to change weights or resistance.
Maximizing the Benefits of Weight Loss Apps: Expert Advice
To maximize the benefits of weight loss apps, it's essential to approach them with a balanced perspective and focus on sustainable lifestyle changes.
Samantha Cassetty, RD and nutrition and wellness expert, emphasizes the value of even basic food trackers for self-monitoring and identifying potential areas for improvement. However, she cautions against relying solely on apps without developing the knowledge and skills needed for lasting change.
Cassetty recommends focusing on understanding how to balance meals, developing healthier coping strategies, and setting small, achievable goals, such as limiting soda, increasing vegetable intake, cooking more meals at home, drinking more water, and prioritizing sleep.
She also stresses the importance of self-compassion and flexibility, acknowledging that setbacks are inevitable and that it's okay to adjust routines during challenging times.