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The best weight loss programs for women and men offer extensive diet and lifestyle support so you can build better habits without the stress of worrying about what to eat. Out of all the paid and free weight loss programs that really work, Nutrisystem won us over the most with its dietician-approved meal plans.
Founded over 50 years ago, Nutrisystem tops our list of the best weight loss programs thanks to its comprehensive, dietician-designed meal plans. It is primarily a meal subscription service.
Nutrisystem delivers five or seven day’s worth of meals and snacks at a time. It includes frozen and pantry-ready meals alongside hunger control shakes, a recipe guide, and a companion app. You’ll get personalized counseling and access to a forum, too.
Nutrisystem’s plans typically feature 28-day blocks of meal deliveries. You can repeat the delivery every four weeks for as long as you want.
Nutrisystem is our favorite among the best weight loss programs for women and men. We recommend it to anyone aiming to lose weight and establish healthier habits, at least if they do not have strict dietary requirements beyond weight loss or diabetes.
A study on some of the top weight loss programs on the market found that Nutrisystem led to 3.8% greater weight loss compared to a control group that only received counseling. Less than 20% of people dropped out of the trials, which ran for at least three months [1].
You can choose from high-protein Hearty Inspirations, which may be particularly helpful if you are also taking prescription weight-loss medications. A sudden drop in calorie intake may cause muscle loss; high-protein meals may protect against it by giving more direct fuel to the muscle tissue.
You can expect an average cost of around $10 or just over $12.50 per day, with different package groups costing differently (such as those for men, women, or partners). It’s estimated to cost an average of about $300 and above per month.
To ask for assistance from the customer care team, you can call the toll-free number or chat with a representative online.
VShred is a fitness platform that provides users with digital workout plans and nutritional guidance. Since 2016, the company has been working to make health and fitness attainable for everyone by offering its programs through an easy-to-use mobile app.
As many VShred reviews testify, the program offers a variety of potentially effective fitness programs designed for different goals, including weight loss, muscle building, and overall toning.
VShred’s program durations likely vary depending on the specific program you choose. One of its most popular programs is called “Ripped in 90 Days,” which implies a 90-day (12-week) program length.
VShred caters to individuals seeking a personalized, app-based approach to fitness that prioritizes convenience and achievability. Its programs are ideal for those hoping to lose weight fast, build muscle, or improve overall tone, all from the comfort of their home with minimal equipment.
VShred targets a broad audience motivated by results and a flexible, home-based workout routine. However, keep in mind that there is no meal delivery option.
Users like you can take a free body type quiz to get matched with a program. Then, you will receive guidance from certified coaches to create a workout plan considering your body, metabolism, lifestyle, and goals.
And if you want to go all in, VShred University provides a subscription option for full access to all its programs and extra features.
VShred’s website lists most beginners’ individual programs at just below $50, although a few are over $50 but less than $100. However, it often has introductory discounts, so the initial cost might be lower. It’s a one-time investment, and you’ll get lifetime access to your chosen program on various devices, providing convenience and flexibility in your fitness journey.
You can submit a request via the official website’s online contact form to reach out to VShred.
Starting in 2021, Reverse Health has been providing the best weight loss programs for women in perimenopause, menopause, and beyond.
Reverse Health focuses on tailored support. First, you take a detailed quiz asking questions about your current and desired weight, common menopause symptoms, cravings, chronic illnesses you may have, and more. Then, a personalized program is delivered to your inbox.
Your program features recipes best suited to your individual needs, all with an average prep time of 10-20 minutes. You can also receive recommendations on weight loss supplements, a daily accountability group, monthly coaching calls, and an exercise program.
The exact duration of your program varies depending on a realistic timeframe for meeting your goals. In general, Reverse Health’s programs last around three months.
Given its female-centric style, Reverse Health is definitely one of the best weight loss programs for women. It’s specifically designed for mature ladies in or past menopause, alongside perimenopausal ladies (although it’s not meant for pre-menopausal women). With beginner-friendly support and convenient recipes, it’s still suitable if you are very busy.
The recipes you can preview show that Reverse Health focuses on higher-protein diets. These are essential for maintaining your health during and after menopause.
Research shows that women who consume at least 0.8 grams of protein per kilogram of body weight each day usually have better overall physical performance.
Additionally, they were, on average, almost 10 kilograms lighter, or nearly 20 pounds. Their average BMI was 25.7 instead of 29.2, and their risk of osteoarthritis was only 22%, compared to 40%. Plus, their fat-to-lean-mass ratio was 0.66, compared to 0.79 [2].
You can also get advice on supplementation to maximize your results. One of the company’s favorite recommendations is ashwagandha. This herbal extract was found to greatly reduce menopausal symptoms, such as hot flashes while increasing estrogen levels [3].
Reverse Health’s subscription prices start at $2.65 per week. The cost increases if you accept add-ons (such as additional coaching support and supplements).
You may contact the customer service team by using the in-app chat or sending an email.
Created in 2009, Hitch Fit offers choices and customization first and foremost. You can start by choosing the plan you want out of all the top weight loss programs: Lose Weight Feel Great, Vegetarian, Post-Pregnancy, or even Competition Prep. Then, you must complete a questionnaire and send your “before” pictures.
You will receive your customized plan after a few days. Afterward, you can start coordinating with the body transformation experts behind Hitch Fit.
These plans focus on sustainable habits, including how much strength and cardio training you ought to do and how to eat healthy portions. The package also includes supplement guides and mindset preparation for long-term results. Nevertheless, take note that it doesn’t offer a meal delivery service.
Are you an active person looking for weight loss programs? Hitch Fit is designed for people who want to improve their fitness, not just lose fat. With a wide range of programs and personalized support, it’s not a one-size-fits-all solution but a tailored one.
There are even options meant for competitions and modeling. Competition Prep is solely for people competing in fitness, bikini, or modeling competitions. The Fitness and Bikini Model options aren’t only for competitors but can give you similar results.
Some programs have options for losing weight and building muscles. You need muscle mass for long-term maintenance and overall health, so we love this feature. Research shows that people who maintain fat loss are more active and intentionally protect and build their muscle tissue. Not only does this make you stronger, but muscle also burns energy at rest [4].
Most weight loss programs last around 12 or 16 weeks. Weight Loss Plus is much longer, with 24- and 36-week options.
Hitch Fit’s programs vary in price. For example, some 12-week programs, such as the Gluten-Free or Post-Pregnancy Weight Loss Program, cost $515.99. Nonetheless, the company occasionally gives discounts that could lower the cost to $377.99.
The most expensive program is Competition Prep, a more hands-on option for serious competitors that costs $2,300.99 (although limited-time sales can bring down the price to $1,997.99 for a while).
If you need assistance or have questions, you can call or email the Hitch Fit team.
Since 2017, Future Fitness has expanded its services as a personal training provider. The company goes beyond the basic customization of weight loss programs by offering daily personalized guidance.
To start with, your coach will check in with you every weekday. You will receive video instructions on how to perform exercises. And if you want to know if you’re doing them correctly, you may send your own video and get constructive feedback on your form.
Are you a casual athlete? Future Fitness can actually make your favorite sport a part of your workout plan. It can even include your travel plans when adjusting your program, taking into account your current location and equipment (or lack of it!).
Why is this a big deal? Well, one study shows that physical activity can possibly help you lose weight and even keep it off, especially if you get moving for at least an hour [5].
What’s more, you can download the app to access your plan and see your stats. It’s even possible to pair certain smartwatch models with the app to keep track of your progress. Better yet, different coaches specialize in training different users of various ages, genders, and athletic levels.
The regular monthly cost for subscribing to Future Fitness is $199. If you’re a newbie, you only need to pay the discounted price of $99 on your first month.
In case you wish to share feedback or ask for help, you may email the Future Fitness team.
>Check the best deals for Future Fitness weight loss programs here
We didn’t cut corners when finding the best weight loss programs for women and men. Here are some of the key factors that helped us figure out which ones made it to our list. We mostly featured paid programs, but these evaluation criteria can also apply to free weight loss programs that really work.
The diet industry is huge, so we had to do extensive research to find top weight loss programs. Each one had to be evidence-based, preferably with real medical professionals behind them, and have no complaints from the media or FDA.
All of the best weight loss programs aren’t so short that they have unrealistic goals… but they are also not so slow that you will lose motivation. Some (such as Fit.n.Delicious) can be continued indefinitely, while others, such as Hitch Fit programs, have set durations.
Perhaps the most important factor was finding evidence in peer-reviewed journals that these online weight loss programs worked. Those aimed at long-term habits and muscle maintenance typically perform the best.
Value for money can determine whether you can stay on these pay-per-subscription or free weight loss programs that really work. We considered whether meal replacement programs are comparable to a typical grocery budget, too.
For example, the average grocery bill per person in the USA is between $290 and $548 depending on your location. Nutrisystem’s meal plans cost an average of just a little below $300 per month, the lower end of this range.
Positive reviews from qualified nutrition experts, dieticians, or medical doctors also pointed to the best weight loss programs for women and men. Some (such as Nutrisystem) are designed by dieticians. We prioritized those with peer-reviewed research backing them up or those based on peer-reviewed science.
Customer reviews give you a picture of the real-world, complete experience of users who tried online weight loss programs. We ensured they were verified first and not made up by the relevant companies.
While there also some free weight loss programs that really work, we mostly focused on those that require you to pay for subscriptions.
Your goals, where you are currently, and other aspects—such as the included foods and budget—all determine the top weight loss programs for you.
Your weight loss goals depend on how far you need to go to reach the healthy range and what counts as a realistic timeframe for this. Many online weight loss programs we reviewed take your goals into account to personalize your plan. Others (like Hitch Fit) have set programs designed for different goals.
Your personal barriers to losing weight or improving your fitness are also vital factors.
If you feel like you are too busy to eat healthy, the best weight loss programs may center around delivering meals to your door. If you cannot work out regularly, your ideal program could focus on short bursts of exercise or protecting your muscle mass through protein intake.
As for stress-fueled habits, programs that focus on mindset and other psychological factors could be best.
The features included in each plan affect both its value for money and its overall suitability. In general, paid programs typically have more features than free weight loss programs that really work.
Meal delivery services, such as Nutrisystem, could be the best weight loss programs if you’re too busy to cook. Accountability groups may help if you feel alone in your efforts and want social support.
Some programs feature a downloadable app. Similar to how the blood glucose monitoring service described in Nutrisense reviews keeps track of your blood sugar, a weight loss app allows you to monitor your meal plan and calorie intake for the day.
Before subscribing to any of the top weight loss programs, always read the ingredients of every supplement or meal replacement if they are included. Some may contain dairy, soy, gluten, or another kind of food you are allergic or intolerant to.
If you have dietary restrictions, thoroughly research your options in each meal plan. You may prefer those that do not provide set plans. Choose plans that already accommodate your needs, as substitutes can have different nutritional values and may impact your results.
It takes several weeks to build new habits; you cannot lose unwanted weight overnight (except for liposuction). This is why most of the best weight loss programs for men and women last for three months at a minimum.
Whether your budget can accommodate certain online weight loss programs depends on the cost per day or week, how well this fits into your budget, and whether the program is replacing another usual expense. For example, Nutrisystem’s $10 to $12.50 per day average cost may be less than your previous food budget.
While you can try free weight loss programs that really work if your budget is tight, a lot of the paid programs on our list are worth the investment because of their value-added features.
Testimonials from verified buyers can reveal whether a weight loss service really works. They also show how feasible each program is for weight management in the real world and whether it is user-friendly, too unpleasant, or restrictive.
Keep these factors in mind while weighing your options so you can find the subscription or free weight loss programs that work best for you.
Paid or free weight loss programs that really work typically offer a more comprehensive solution than diets or supplements. They often aim to address why you gained the unwanted weight in the first place with lifestyle changes.
Diets simply focus on food and may not be designed to build long-term healthy habits. Weight loss pills are add-ons to healthy diets and lifestyles. They may boost your metabolism and improve energy, alongside tamping down your cravings.
Weight loss programs and diet plans that deliver balanced meals to your home can be the best option if you have no time to cook. Many of us fall into a pattern of ordering fast food, which has many calories and can easily lead to weight gain.
Programs that work on your mindset may help bring your subconscious habits under your conscious control. As social pressures favor high-calorie processed foods—and so do subconscious parts of the brain—challenging reasons for habits such as “it’s just available” and “I’m expected to” are essential [6].
Even the best weight loss programs for women and men might not be that effective if you don’t make permanent changes to your lifestyle. You can form these new habits while you’re completing the program, giving yourself a new routine to continue down the line.
Wondering how to get started with healthy eating? The most basic rule for weight loss is calories in, calories out (CICO). Additionally, it’s a good idea to eat a wide range of whole, unprocessed foods: those that include plenty of protein and healthy fat.
Overall, the best weight loss programs that ship meal kits to subscribers typically feature Mediterranean, low-carbohydrate, high-protein, and vegetarian diets. Low-fat diets seem to have more mixed evidence. Individual needs, based on genetic and lifestyle differences, are likely responsible for this seemingly wild variation [7].
Regular exercise is an essential part of the best weight loss programs for women and men. Not only does it boost your energy use now, but it also protects and increases your muscle mass. Muscle gains can raise your maintenance energy requirements both at rest and during activity [8].
Weight loss supplements may be an effective helping hand if diet and exercise alone don’t work. The best products contain ingredients that aim to boost your metabolism—including cellular energy production—and help reduce those cravings.
For example, garcinia extract can aid in preventing the formation of new body fat. On top of this, green tea extract can let you burn calories faster. Finally, glucomannan absorbs water to create a barrier over your digestive system lining, so you’ll feel more satisfied with smaller meals while your nutrient absorption will be slower [9].
Don’t expect supplements to be included in most free weight loss programs that really work, but they are often available from paid programs.
You need to get enough sleep for the best weight loss programs to work. Fatigue resulting from poor sleep could lead to too much snacking to compensate, which usually involves high-sugar, high-fat foods [10].
What do real users actually say about our favorite weight loss programs? Find out what customers like (and what they don’t) about these services!
Many people have a positive opinion of Nutrisystem. In r/loseit, for example, u/Parcequehomard said it seems like the best option for him because it’s the cheapest, best-reviewed service he found that has a vegetarian option. On the flip side, he thought it was quite pricey [11].
Some users have seen results with VShred. One of them is u/LadyLoretta, who shared that the meal plan worked by helping her shed some pounds. However, she felt it was quite expensive [12].
There are folks who appreciate Reverse Health. For instance, in their Trustpilot review, Tim and Karen said it helped them feel stronger and more energized after a few weeks. To be realistic, they clarified that it was all about progress, not perfection [13].
Several customers praised Hitch Fit on the official website. To illustrate, Ben R. shared that it assisted him in dropping some pounds [14]. However, it’s challenging to find third-party reviews, so talk to your friends who tried it out to get more unbiased feedback.
Some users approve of Future Fitness. One example is u/Jondon29, who said in r/iphone that he liked using the app because of the accountability and plans to continue using it in the future. On the other hand, he felt some workouts might not be easy to accomplish in a public gym [15].
If you’re searching for paid or free weight loss programs that really work, here are some questions you may have.
Nutrisystem appears to be the most effective among online weight loss programs. It showcases meal plans that are crafted by dieticians to make sure you’re eating the right kind of food. On top of this, the convenient meal delivery service frees you from the daily stress of planning (and cooking!) nutritious meals. It’s a sustainable way to lose—and keep off—those extra pounds.
The best and most realistic goal for weight loss is to lose one to two pounds per week or four to nine pounds per month. Whether you sign up for paid or free weight loss programs that really work, try to shed those pounds gradually, not abruptly.
Avoid crash diets that promise quick fixes or permanent results without long-term changes, as well as meal replacements that lack vital nutrients. Low-protein plans may also affect muscle mass negatively.
Healthy weight loss lowers your risk of cardiovascular or heart disease, diabetes, osteoarthritis, and certain cancers, such as colon, liver, and ovarian cancer [7].
No, most billable or free weight loss programs that really work are not likely to harm your health… not unless they encourage extreme dieting, which may cause muscle loss and is unsustainable. The only other exception is if they are so unbalanced as to cause nutrient deficiencies or excesses or if they discourage you from getting the medical attention you need.
When using the top weight loss programs, you may start to notice you’ve lost a few pounds in two or three weeks. Of course, the exact time frame for the results of either paid or free weight loss programs that really work may vary based on different factors—like your body composition, metabolism, age, and lifestyle habits.
There is no one easiest way to lose weight, but the basic principles are to eat fewer calories than you burn and to exercise in a way that maintains muscle mass. A legit weight loss service can help you develop these healthy habits.
Many programs have free tools to help you make your own free weight loss programs that really work and do not require a subscription. For example, some programs have a calorie deficit calculator, while others offer a free diet assessment. Just be aware that you usually need to pay for meal delivery subscriptions and add-on supplements.
If not even the best weight loss programs for women or men are effective for you, consult your doctor for further testing and potentially for prescription weight loss medications or medical weight loss programs.
Nutrisystem, VShred, and Reverse Health are among the top weight loss programs in terms of popularity.
Weight loss programs should fit seamlessly into your life. They usually feature convenient meal plans, flexible yet sufficient exercise programs, evidence-backed supplements, or may even center around psychological support.
Overall, Nutrisystem has the best weight loss programs we found. This dietician-approved meal delivery service with healthy lifestyle support helps you save time and potentially money on cooking. VShred comes in a close second, thanks to its meal plans tailored to your individual metabolism.
At the end of the day, it’s up to you to pick the weight loss service that suits your needs and aligns with your lifestyle.
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