For individuals who are overweight and seeking change, navigating the world of weight loss can be overwhelming. The prevalence of ultraprocessed foods, which constitute a significant portion of many diets, and concerns about additives like food dyes, often spark the initial desire for healthier choices. While research suggests an association between ultraprocessed foods and chronic medical issues, rather than a direct causation, the importance of a balanced and nutritious diet remains paramount. Nutrition and weight loss experts emphasize the need for a diet rich in carbohydrates, fats, proteins, vitamins, minerals, and fiber to promote gut health, satiety, and reduce the risk of chronic diseases. Incorporating exercise, particularly strength training, further enhances overall well-being.
Understanding Weight Loss Programs
The primary objective of most weight loss programs is to facilitate adherence to a specific eating pattern, fostering long-term lifestyle modifications. While the term "diet" can refer to the eating plan within a program or an individual's general eating habits, a well-structured program provides the necessary support to maintain that diet.
Dr. Evan M. Forman, Ph.D., Director of the Center for Weight, Eating and Lifestyle Science (WELL Center) at Drexel University, distinguishes between a "diet" and a "program," highlighting that a program assists in adhering to a chosen diet. He notes that various dietary approaches, such as reduced calorie, balanced calorie deficit, low fat, low carb, plant-based, and Mediterranean diets, have demonstrated effectiveness. The optimal choice depends on individual preferences and the ability to maintain the diet over an extended period.
"The main factor seems to be which dietary pattern allows a given person to feel satisfied and is sustainable over the very long term," Forman explains.
Key Elements of an Effective Weight Loss Program
When selecting a weight loss program, several factors should be considered to ensure its effectiveness and suitability:
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- Personal Appeal: Choose a program that incorporates foods you enjoy while maintaining a balanced nutrient profile, as recommended by Mayo Clinic guidelines.
- Lifestyle Integration: Opt for a program that seamlessly integrates into your daily life, avoiding those that promise rapid results. Instead, prioritize gradual nutrition and lifestyle changes. As Satya Jonnalagadda, a registered dietitian nutritionist, advises, "Instead, focus on nutrition and lifestyle changes - one healthy habit at a time."
- Goal Setting and Tracking: Effective programs provide tools to track food intake, set weight, activity, and energy intake goals, and monitor progress. A reasonable weight loss goal is typically 1-2 pounds per week, according to the National Institutes of Health.
- Cultural Competence: Jamie Mok, registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics, emphasizes the importance of culturally competent weight loss programs that incorporate cultural foods to enhance long-term adherence and success.
- Counseling Support: Research indicates that programs with counselors who assist in developing new diet and exercise habits are more effective. Forman notes, "A large number of studies show that people tend to succeed only if they enroll in a structured, intensive program with expert coaches who meet regularly over a long period of time, such as 25 times in one year, in order to provide skills training, problem solving and accountability."
- Qualified Professionals: Ensure the program includes guidance from licensed, registered dietitians (RDNs) and certified obesity specialists, rather than generic nutritionists or self-proclaimed "weight loss experts." Dr. Christopher McGowan, a gastroenterologist and obesity medicine specialist, stresses the importance of RDNs who are trained to provide science-based, individualized nutrition advice.
- Physical Activity: Exercise is crucial for maintaining a healthy weight and preventing muscle loss during weight loss, as highlighted by the Mayo Clinic.
- GLP-1 Medications: McGowan suggests that legitimate medical weight loss programs should offer FDA-approved GLP-1 therapies, such as Wegovy or Zepbound, when appropriate, under the supervision of a qualified provider.
- Maintenance Plan: A comprehensive program includes a maintenance plan to sustain weight management, prevent regain, and ensure lasting success. Mok emphasizes that a robust maintenance plan equips individuals with the strategies and support needed (such as coaching or peer-to-peer and group support) to keep the weight off for the long term.
- Medical Leadership: Programs vetted by leading nutrition experts and health organizations signify a strong scientific foundation for effective and sustainable weight management, according to Mok.
Programs to Approach with Caution
McGowan advises caution regarding clinics that guarantee specific results.
Top Weight Loss Programs in 2025
U.S. News & World Report categorizes diets into "best weight loss diet" and "best overall diet." The former focuses on effective eating plans for weight loss and maintenance, while the latter prioritizes weight management and healthy eating.
Best Weight Loss Diets for 2025:
- WeightWatchers
- Mediterranean Diet
- Volumetrics Diet
- Mayo Clinic Diet
- Noom
- Flexitarian
- DASH
- Cleveland Clinic Diet
- Ornish Diet
Best Overall Diets for 2025:
- Mediterranean
- DASH
- Flexitarian
- MIND
- Mayo Clinic Diet
- TLC Diet
- Menopause Diet
- Dr. Weil’s Anti-Inflammatory Diet
- Volumetrics
- Cleveland Clinic Diet
Featured Weight Loss Programs
The most suitable weight loss program is one that aligns with individual preferences and promotes adherence. Consulting a doctor before initiating any new program is essential. Medical center-affiliated programs are often a good starting point.
WeightWatchers
WeightWatchers assigns a "Point value" to each food based on its calorie, protein, added sugar, saturated fat, unsaturated fat, and fiber content. Foods high in protein, unsaturated fat, and fiber have fewer Points, while those high in calories, added sugar, and saturated fat have more. Members receive a personalized Points Budget based on their metabolic rate, determined by age, height, weight, sex assigned at birth, and goals. Weight loss is achieved by staying within the Points Budget.
Michelle Cardel, Ph.D., dietitian and Chief Nutrition Officer at WeightWatchers, states that the WeightWatchers Points Program consistently produces weight loss, improves diet quality, and enhances quality of life by 16% through its holistic model of care.
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The program is user-friendly and offers extensive support through app features and a members-only social network. The app allows users to upload food pictures, automatically calculating ingredients, portions, and points.
Michelle Jaelin, a registered dietitian, notes that WeightWatchers' success may be attributed to the absence of food restrictions. Mok highlights the availability of personalized nutrition coaching with a registered dietitian as a significant advantage for personalized guidance, accountability, and long-term success.
Pros:
- No food or beverages are off-limits.
- Over 350 low-calorie, filling foods that don’t require tracking.
- Easier to sustain long-term.
- Personalized nutrition counseling with dietitians and in-app social network.
- Food scanner and recipe analyzer.
- 24/7 virtual chat for sharing tips, recipes, and solutions.
Cons:
- Weekly recommended weight checks may cause stress.
- Potentially too lenient for individuals with self-control challenges.
- Food-tracking and counting points can be time-consuming.
- Regular program changes due to evolving science may be frustrating.
Mayo Clinic Diet
The Mayo Clinic Diet emphasizes healthy food choices, portion control, meal planning, and increased physical activity. Dr. Donald Hensrud, editor of "The Mayo Clinic Diet," describes it as a lifestyle change program. The primary cost involves purchasing "The Mayo Clinic Diet" book and, optionally, "The Mayo Clinic Diet Journal." Digital resources, including food tracking, group coaching, meal plans, recipes, and educational tools, are also available.
Hensrud, an internal medicine physician specializing in nutrition and weight management, notes that consuming generous amounts of high-bulk, low-calorie foods like vegetables and fruits promotes satiety while reducing calorie intake.
The diet consists of two phases: "Lose It!" and "Live It!" The "Lose It!" phase involves changing 15 habits over two weeks, while the "Live It!" phase focuses on transforming these habits into a long-term lifestyle. The program offers eight meal plans, including freestyle, Mediterranean, protein, keto, vegetarian, and a plan for those on GLP-1s. A new feature is the Mayo Clinic Diet Score, a 100-point scoring system based on current habits and behaviors, with higher scores indicating greater potential for long-term weight loss.
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YMCA's Diabetes Prevention Program
The YMCA's Diabetes Prevention Program is a CDC-approved lifestyle change program designed to help participants eat healthier, increase physical activity, manage stress, and cope with life's challenges. Holliday from the Centers for Disease Control’s Division of Diabetes Translation, emphasizes that this program helps participants eat healthier, get more physical activity, manage stress, and cope with life’s challenges that can make it difficult to stay on track. Participants have access to CDC-approved resources, support groups, and lifestyle coaches to build lasting healthy habits.
The year-long program is divided into two parts, with the first six months involving weekly meetings focused on healthy eating, physical activity, stress management, and overcoming challenges. The second half involves less frequent meetings focused on maintaining lifestyle changes, with support from a lifestyle coach and peers.
Research indicates that participants can reduce their risk of developing Type 2 diabetes by more than half. The program is offered in-person, as well as … and Canada.
TOPS Club
TOPS (Take Off Pounds Sensibly) Club connects individuals from diverse backgrounds through a network of weight-loss support groups. Michelle Ganley, director of communications of TOPS Club, explains that TOPS connects people of all backgrounds, many of whom cannot afford expensive commercial programs, through our network of weight‐loss support groups. Members join a group of people with similar healthy living goals. While there is no official diet, many follow the Food Exchange System created by the American Diabetic Association, Ganley notes.
Dr. Nia Schwann Mitchell, a weight management specialist at Duke University, highlights the unique aspect of TOPS Club, where members are expected to continue participating weekly even after reaching their goal weight. Her research shows that individuals who participate in the TOPS program for at least one year can lose up to 5-7% of their initial weight and maintain the weight loss for up to seven years. Multiple nutritionists interviewed by TODAY.com gave high marks to this program.
Jenny Craig
Jenny Craig, previously featured in U.S. News and World Report in 2025, has transitioned to a virtual model after being acquired by the owner of Nutrisystem. Jenny Craig users first choose among several meal plans, including:
- Jenny Craig plan: two-week shipments of meals under 300 calories, including 14 breakfasts, 14 lunches, 14 dinners and 14 snacks and deserts. You can either customize or choose from customer favorites.
- Club Jenny: a “DIY” choice that gives full access to the Jenny Craig plan, complementing those who choose their own weight loss methods, like intermittent fasting and low carb.
- Meal Delivery Plan: 14 breakfasts and 14 entrées every two weeks, plus full access to Club Jenny for six months.
Nutrisystem
Similar to Jenny Craig (which Nutrisystem acquired), the program has three plans:
- Nutrisystem Program: with the option of “chef choices” or a more customizable option. People get meals (breakfasts, lunches, dinners and snacks) five to seven days a week.
- Meal Delivery Plans: including four main options: high protein (up to 30 grams of protein per meal), low carb (less than 25 grams carbohydrates per meal), menopause and balanced (by Jenny Craig - each meal is less than 300 calories). Each plan includes 14 ready-to-eat meals every week plus expert support.
- Club Advantage Membership: the most personalized option. People can purchase any amount of meals that fits their approach to weight loss.
Nutrisystem delivers meals and snacks to your home. You then follow their app to know exactly what to eat and when (usually six times a day, which includes “grocery add-ins,” like low-fat plain yogurt and apple slices.
R3 Weight Loss Program
The R3 Weight Loss Program provides knowledge and tools for individuals to become healthier, along with a supportive community. R3 hosts challenges, offers tips, and provides opportunities for members to learn from and engage with each other. The program fosters a welcoming environment for asking questions, receiving support, and encouraging others throughout their weight loss journey.
Each year, R3 hosts three weight-loss challenges: the Reset Challenge in January, the Show Up Challenge in June, and the Fit for Fall Challenge in October. Led by Director of R3 Susan Torborg, each six-week challenge provides daily guidance through three two-week phases. Participants have access to live exercise classes, meal-planning sessions, recipe ideas, community support, and the chance to win prizes.
Torborg brought her R3 weight loss program to the Archdiocese of St. Paul and Minneapolis, meeting with seminarians and area priests to set goals focused on losing fat, overcoming sugar addictions, and developing lifelong healthy habits.
Through R3 (R3weightlossplan.com), participants set attainable goals and progress through three two-week stages - reset, reintroduce, and real life - aimed at switching from fat storage to fat burning, learning portion control, and choosing foods for increased energy. The program does not involve counting calories, weighing foods, or purchasing expensive meal replacements.
Torborg emphasizes the importance of trusting the process, eating according to hunger, not skipping snacks, drinking water, starting to move, having tools available to navigate through rough patches, and practicing forgiveness and gratitude.
"R3 teaches freedom and healing. It teaches healing of sugar and carb addictions, healing of your body. When your body is nourished properly, you have more energy," Torborg explains.
Torborg guides participants through the process, meeting initially every few weeks and then monthly to check their progress and provide encouragement.
Father Rolf Tollefson, pastor of St. Hubert in Chanhassen, has worked with Torborg to lose weight, learning to drink more water, reduce carbohydrate intake, and eat more protein-rich foods. He now opts for yogurt, meat, or eggs for breakfast and has incorporated broccoli and kale into his diet. He notes increased energy levels and a shift in preference towards healthier food choices.
Deacon Andrew Zipp has reduced his body fat and gained lean muscle since starting the program. He attributes his success to the support of Torborg and his classmates.
Torborg finds joy in seeing her participants succeed, noting the high level of discipline and structure among priests, deacons, and seminarians. "I think this [program] is filling a void," Torborg said. "God wants priests to be healthy."