Noom Weight Loss Program: An Honest Review

Noom is a psychology-based mobile app designed for long-term weight loss by focusing on behavioral change rather than restrictive dieting. 

It combines daily lessons, food logging, and human coaching to help users understand the “why” behind their eating habits.

With the digital health market booming and projected to grow significantly, apps like Noom are at the forefront of a major shift in how we approach wellness.

But does it truly deliver on its promise of sustainable results, or is it just another fleeting trend in the crowded weight loss space?

This comprehensive review will dissect every facet of the Noom program. We will dive deep into its psychological methods, scrutinize the scientific evidence backing its claims, reveal its true cost in 2025, and share what real users are saying.

By the end of this article, you will have a clear, evidence-based understanding of whether Noom is the right choice for your health journey. Read on for the most in-depth review of Noom available online.

What is Noom and How Is It Different?

Unlike traditional diets that provide a rigid set of rules about what to eat, Noom positions itself as a lifestyle change program.

It’s not just about shedding pounds, it’s about rewiring your brain to build healthier, more sustainable habits.

This fundamental difference is what attracts millions of users tired of the yo-yo dieting cycle.

The Evolution from Calorie Counter to Behavioral Change Platform

Noom first launched in 2008, initially as a suite of apps focused on fitness and calorie tracking.

However, the company pivoted significantly around 2016, integrating principles from behavioral psychology to address the root causes of weight gain.

This evolution was driven by the understanding that long-term weight management is less about willpower and more about mindset.

The program now uses techniques from Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), and other evidence-based psychological approaches to help users change their relationship with food.

The Core Philosophy: Psychology Before Pounds

The central tenet of the Noom philosophy is “mindset before meals”.

The program operates on the belief that to change your body, you must first understand your mind. It aims to help users identify their personal triggers for unhealthy eating, manage emotional responses to food, and practice accountability.

As Noom’s Director of Clinical Solutions, Jennifer Jones, explains, “Our goal is not just to facilitate weight loss but to empower individuals to lead healthier, more fulfilling lives by addressing the underlying factors that impact their well-being”.

This is achieved through daily, bite-sized lessons that explore concepts like mindfulness, emotional regulation, and self-efficacy.

The Three Main Programs: Noom Weight, Noom Mood, and Noom Med

Today, Noom offers a suite of programs tailored to different wellness goals:

• Noom Weight: This is the flagship program focused on weight loss through behavioral change, food logging, and coaching. It’s the primary subject of this review.
• Noom Mood: This program applies the same psychological principles to help users manage stress and improve their overall mental well-being. It focuses on developing coping mechanisms and building emotional resilience.
• Noom Med: An enhancement to Noom Weight, this program connects qualified users with clinicians who can prescribe weight loss medications, including GLP-1 agonists like Ozempic and Wegovy, as part of a comprehensive treatment plan.

How Does Noom Actually Work? A Step-by-Step Guide

Getting started with Noom is an interactive process designed to create a personalized plan.

Here’s a breakdown of the user journey from sign-up to daily use.

Step 1: The Personalized Onboarding Quiz

Your journey begins with a 10-minute online quiz. It starts with standard questions about your demographics (age, height, weight) and weight loss goals.

However, it quickly delves deeper, asking about your lifestyle, eating habits, activity levels, and potential health risks.

What sets it apart are the psychological questions, such as “Have any life events led to weight gain?” or “Why are you uncertain about hitting your weight loss goals?”.

This data is used to create a customized plan and a projected timeline for achieving your goal weight.

Step 2: Daily Lessons and Psychological “Nuggets”

Once you’re in the program, the core of the Noom experience is the daily curriculum.

Each day, you’re presented with short, engaging articles and quizzes that take 5-15 minutes to complete.

These lessons are designed by a team of behavioral health experts and cover topics like:

• Caloric Density: Understanding why some foods are more filling than others.
• Mindful Eating: Learning to pay attention to hunger cues and savor your food.
• Thought Distortions: Identifying and challenging negative thought patterns about food and weight (e.g., “I ruined my diet, so I might as well eat the whole pizza”).
• Goal Setting: Breaking down large goals into small, manageable steps.

Many users find these “Noomerisms” or psychological insights to be the most valuable part of the program, as they provide actionable tools for real-life situations.

Step 3: The Color-Coded Food System (Green, Yellow, Orange)

Noom doesn’t have “good” or “bad” foods. Instead, it uses a color-coded system based on caloric density (CD)—the number of calories in a given weight of food.

The idea is that foods with low CD (high in water and fiber) help you feel full with fewer calories.

• Green Foods: These have the lowest caloric density and/or the highest concentration of nutrients. Think fruits, vegetables, and whole grains. You’re encouraged to eat these in abundance.
• Yellow Foods: These have more calories or fewer nutrients than green foods. They should be eaten in moderation. Examples include lean meats, legumes, and low-fat dairy.
• Orange Foods: These are the most calorie-dense and/or least nutrient-dense. This category includes red meats, processed foods, desserts, and full-fat cheeses. Noom doesn’t forbid them but encourages mindfulness about portion sizes. (Note: Some sources refer to this category as “Red”).

The app provides a daily budget for each color, helping you visualize the balance of your diet without strict calorie counting.

Step 4: Logging Everything: Meals, Weight, Exercise, and More

Accountability is a cornerstone of the Noom program. The app requires you to log several data points daily:

• Meals: You log everything you eat, and the app automatically categorizes it by color and tracks your calorie intake.
• Weight: Noom encourages daily weigh-ins to help you observe natural fluctuations and desensitize yourself to the number on the scale.
• Physical Activity: The app has a built-in pedometer and allows you to log other workouts.
• Water Intake: A simple tracker to ensure you stay hydrated.
• Biometrics: You can also log blood pressure and blood glucose levels, which is particularly useful for those managing related health conditions.

Step 5: The Role of Coaching and Community Support

Noom provides a multi-layered support system. A few days into the program, you are assigned:

• A Goal Specialist (Coach): This is a trained coach who checks in with you via in-app messaging to offer motivation, help you set goals, and work through challenges.
• A Group Coach and Peer Group: You’re also added to a group of fellow “Noomers” who are at a similar stage in their journey. A group coach moderates the chat, posts tips, and facilitates discussion.

This combination of one-on-one guidance and peer support is designed to keep you engaged and motivated, though the quality and nature of this coaching have been a topic of user discussion, which we’ll explore later.

What Does the Science Say? An Evidence-Based Look at Noom

A major selling point for Noom is its claim to be “psychology-based” and “backed by science”.

But what does the independent research actually show? We examined peer-reviewed studies to assess the program’s efficacy.

Key Clinical Trials and Observational Studies on Noom

Several studies have investigated Noom’s effectiveness, with generally positive findings:

• A large-scale 2016 study published in Scientific Reports analyzed data from nearly 36.000 Noom users. It found that 77.9% of users reported weight loss over an average of 9 months. The study also highlighted a crucial correlation: more frequent engagement with the app (especially logging dinner and weight) was associated with greater weight loss success. 
• A 2023 observational study published in Clinical Obesity examined long-term weight maintenance among 840 individuals who had lost at least 10% of their body weight using Noom. The results were promising: 75% of individuals maintained at least a 5% weight loss after one year, and 49% maintained their full 10% loss. On average, users maintained 65% of their initial weight loss after one year and 57% after two years. 
• A 2023 retrospective analysis in JMIR mHealth and uHealth looked at the economic impact. It found that Noom users had significantly lower healthcare resource utilization (fewer inpatient and outpatient visits) and lower overall healthcare costs compared to non-users, with potential savings of up to $1.219 per user over 24 months. 

It is important to note that some of these studies were funded by Noom or conducted on their user data, which is a common practice for commercial programs but warrants consideration.

However, a multi-year randomized controlled trial (RCT) is underway to provide more definitive evidence on its efficacy compared to a control group, which will further clarify its long-term impact. 

How Effective is Noom for Weight Loss and Maintenance?

The data suggests that Noom can be an effective tool for both weight loss and, crucially, for maintenance.

The 2016 study showed that nearly a quarter of engaged users lost over 10% of their body weight.

The 2023 maintenance study is particularly significant, as long-term success is the biggest challenge in weight management.

The finding that a majority of successful users maintain a clinically significant weight loss for at least a year is a strong indicator of the program’s potential for creating lasting habits.

The Broader Context: How Do Mobile Health Apps Compare?

To put Noom’s results in perspective, it’s helpful to look at the effectiveness of weight loss apps in general.

A May 2025 systematic review and meta-analysis of 11 RCTs published in the Journal of Medical Internet Research found that smartphone apps demonstrate a modest but statistically significant effect on weight loss and BMI reduction over a 4- to 6-month period. 

However, the same review noted that effectiveness often wanes after 6 months, with a tendency for weight regain and high dropout rates.

The authors concluded that many apps lack the personalized support necessary for long-term success.

This is where Noom’s model, which includes human coaching and psychological principles targeting long-term behavior, aims to differentiate itself and may explain its stronger maintenance results compared to simple tracking apps.

Is Noom Recognized by Health Organizations?

Yes. In a significant mark of credibility, the Centers for Disease Control and Prevention (CDC) has officially recognized Noom as a provider of an evidence-based Type 2 Diabetes Prevention Program (DPP).

This means the program meets the CDC’s rigorous standards for helping people with prediabetes prevent or delay the onset of Type 2 diabetes through structured lifestyle changes.

This recognition places Noom in a select group of digital health providers and adds a layer of authority to its methods.

The Pros and Cons of Noom: A Balanced Perspective

No program is perfect for everyone. To provide an honest Noom review, it’s essential to weigh its strengths against its weaknesses based on research and real user feedback.

The Pros: Why People Succeed with Noom

• Focus on Sustainable Behavioral Change: Noom’s greatest strength is its psychological approach. By teaching users the “why” behind their habits, it empowers them to make conscious, healthier choices that can last a lifetime, rather than just following a temporary diet.
• Educational and Empowering Approach: The daily lessons provide valuable knowledge about nutrition, psychology, and wellness. Users often report feeling more in control of their health because they understand the principles of weight management, not just the rules.
• Flexibility: No “Off-Limits” Foods: The color-coded system guides users toward healthier choices without creating a sense of deprivation. This flexibility makes the program more adaptable to social situations and personal preferences, reducing the risk of “falling off the wagon”.
• Integrated Support System: The combination of personal coaching and peer groups provides accountability and motivation. Knowing someone is there to celebrate successes and troubleshoot challenges can be a powerful driver of adherence.

The Cons: Potential Downsides and Criticisms

• The High Level of Commitment Required: This is the most common challenge. Logging every meal, every day, and completing daily lessons requires significant time and dedication. Users who are not prepared for this level of engagement may find the program overwhelming and are more likely to drop off.
• The Cost: Is It a Worthwhile Investment? With plans costing up to $70 per month, Noom is more expensive than many other health apps. While discounts are available, the price can be a significant barrier for some, especially when free alternatives exist (though they lack the coaching and curriculum).
• The Coaching Conundrum: Human vs. AI and Impersonal Support: While coaching is a key feature, user experiences vary widely. Many users on forums like Reddit report that their “Goal Specialist” feels impersonal, provides generic responses, or that interactions have become more automated (AI-driven) over time. This is a critical gap between the marketing promise and the user reality for some.
• Potential for Unhealthy Habits: For some individuals, especially those with a history of disordered eating, the emphasis on daily weigh-ins and meticulous food logging can trigger obsessive behaviors. It’s crucial for users to approach these tools with a mindset of curiosity, not judgment.

How Much Does Noom Really Cost in 2025?

One of the most frequent questions about Noom is its cost.

The pricing structure is not a simple flat fee, which can be confusing. Here’s a clear breakdown of what you can expect to pay.

Breaking Down the Subscription Tiers

Noom’s pricing is individualized based on the results of your initial quiz and the duration of the plan it recommends to meet your goals.

The standard monthly price is often cited as up to $70 per month if you pay month-to-month.

However, Noom heavily incentivizes longer commitments.

The most common option presented to new users is a multi-month plan, billed as a lump sum upfront. For example:

• A 4-month plan might be billed at around $169 (working out to ~$42/month).
• An annual plan is currently priced at $209 (working out to ~$17.42/month).

The longer the subscription you commit to, the lower the equivalent monthly cost.

The “Free” Trial and Promotional Pricing

Noom almost always offers a trial period, but its terms can vary. It might be a 7-day or 14-day trial. In the past, they have offered a “pay what you want” model for the trial, with suggested prices from $0.50 to around $18.

It’s crucial to read the fine print: these trials automatically convert to a paid, auto-renewing subscription if not canceled before the trial period ends.

Many negative reviews stem from users being unaware of this and receiving an unexpected charge for a multi-month plan.

Is There a Way to Get a Discount?

Yes. Discount codes are frequently available online.

Furthermore, some users report that if you go through the sign-up process and abandon the cart before paying, you may receive an email with a better offer.

It’s worth taking a few extra minutes to search for a promo code before committing.

Table: Noom Cost vs. Competitors (2025 Estimates)

To put the cost in perspective, here’s how Noom compares to other popular weight management programs.

Feature	Noom	WeightWatchers (WW)	MyFitnessPal Premium
Core Method	Psychology-based, caloric density	Points-based system	Calorie & macro tracking
Coaching	Included (digital 1:1 & group)	Available on higher tiers (virtual/in-person workshops)	No personal coaching
Curriculum	Daily psychological lessons	Workshops and content library	Blog articles and forums
Estimated Monthly Cost	$17 – $70 (depends on plan length)	$23 – $60 (depends on coaching level)	~$20 (or $79.99/year)
Free Version	No (trial only)	No (trial only)	Yes (with ads and limited features)

What Is It Like to Use Noom? Real User Experiences

Beyond the marketing and the clinical studies, what is the day-to-day reality of using the Noom app?

We synthesized feedback from user testimonials, reviews, and community forums to paint a realistic picture.

A Day in the Life of a Noom User

A typical day on Noom involves a consistent routine:

1. Morning: Weigh yourself and log your weight in the app.
2. Throughout the Day: Complete your daily lessons (10-15 mins), log your breakfast, lunch, dinner, and any snacks. Track your water intake.
3. Activity: Ensure your phone is with you to track steps or manually log your workout.
4. Evening: Review your food color analysis for the day, reflect on your choices, and perhaps engage with your peer group or check for messages from your coach.

This routine is the foundation of the program. For those who thrive on structure and data, it can feel empowering. For others, it can feel like a chore.

Success Stories: What Do They Have in Common?

Users who report the most success with Noom often share several traits.

They fully buy into the psychological aspect, diligently complete their daily lessons, and engage consistently with the food and weight logging features.

Many successful users, like the author of the Forbes review who lost 7 pounds in a month, point to specific “aha” moments from the curriculum that changed their perspective on food.

They learn to ride the “elephant” (their impulsive side) rather than letting it run wild.

These users appreciate the program’s non-judgmental tone and the freedom to occasionally eat “orange” foods without guilt.

Common Complaints and Frustrations (from Reddit and Reviews)

Unfiltered platforms like Reddit offer a valuable glimpse into the program’s pain points:

• Impersonal Coaching: A recurring complaint is that the one-on-one coaching feels scripted and lacks genuine personal connection. With the shift towards more AI integration, some long-time users feel the human touch has been lost.
• Group Inactivity: While some users find their peer groups supportive, others report that their groups are inactive or that the conversations are superficial.
• App Glitches: Like any software, the Noom app can be buggy. Users report issues with food logging, syncing with other devices (like Apple Watch), and confusing interface elements.

“I started Noom a few years ago and the live coach was amazing. I tried it again recently, and now you have to talk to a robot to go through 100 questions just to get a canned response. It’s not the same.” – A sentiment echoed by many on r/Noom.

Noom vs. The Competition: How Does It Stack Up?

Choosing a weight loss program is a personal decision.

Here’s a quick comparison of how Noom‘s methodology differs from its main competitors.

Noom vs. WeightWatchers (WW): Psychology vs. Points

This is the most common comparison. WW uses its proprietary Points® system, which assigns a value to foods based on their nutritional content. 

Noom uses a color system based on caloric density.

The main difference is philosophical: WW focuses on a budget of points, while Noom focuses on the psychological education behind food choices.

WW has a stronger community element with its in-person workshops, whereas Noom’s support is entirely digital.

Noom vs. MyFitnessPal: Guided Program vs. DIY Tracking

MyFitnessPal is primarily a robust food and exercise logging tool with a massive food database.

Its premium version offers macro tracking and other features, but it’s largely a do-it-yourself approach. 

Noom, by contrast, is a structured, guided program.

You’re not just tracking, you’re participating in a curriculum and receiving guidance from coaches.

If you just want to count calories, MyFitnessPal is simpler and cheaper.

If you want to understand *why* you’re eating those calories, Noom offers more depth.

Noom vs. Other Diet Apps (Lose It!, Cronometer)

Apps like Lose It! and Cronometer are also excellent for detailed tracking.

Lose It! has a strong social component and is known for its user-friendly interface.

Cronometer is highly detailed, tracking a vast array of micronutrients, making it popular with athletes and those with specific dietary needs.

Again, the key differentiator for Noom is the structured psychological curriculum and integrated coaching that these other apps generally lack.

Is Noom Right for You?

The effectiveness of Noom depends heavily on your personality, lifestyle, and goals.

It’s a powerful tool for the right person, but it’s not a universal solution.

Who is the Ideal Noom User?

Noom is likely a good fit for you if:

• You have tried traditional diets and failed, and you’re looking for a different approach.
• You are interested in understanding the psychology behind your eating habits.
• You are self-motivated and can commit to daily app engagement (logging, reading).
• You thrive on data and enjoy seeing your progress tracked in charts and graphs.
• You want flexibility in your diet and don’t want any foods to be completely off-limits.
• You are comfortable with a digital-only platform for support and coaching.

Who Should Avoid Noom?

You might want to consider other options if:

• You have a history of eating disorders. The focus on food logging and daily weigh-ins can be triggering. It is highly recommended to consult with a doctor or mental health professional before starting any weight loss program.
• You want a specific meal plan or prepared food delivery. Noom teaches you *how* to choose foods but doesn’t tell you exactly *what* to eat.
• You are on a tight budget. The subscription cost can be a significant financial commitment.
• You dislike being on your phone or find the idea of daily tracking tedious and unsustainable.

The Noom Med Program: What You Need to Know About GLP-1s

In response to the rise of powerful weight loss medications, Noom launched Noom Med, an integrated program that combines its behavioral therapy with clinical care and prescription management.

How Noom Integrates Weight Loss Medications

Noom Med provides eligible users with access to a clinician who can evaluate them for a prescription for a GLP-1 (glucagon-like peptide-1) agonist.

These medications, such as semaglutide (Wegovy, Ozempic) and tirzepatide (Zepbound, Mounjaro), work by mimicking hormones that regulate appetite and food intake, leading to significant weight loss.

The program is designed to use these medications as a tool alongside the core Noom curriculum, helping users build sustainable habits for when they eventually taper off the medication.

Eligibility and Process

The process typically involves a more detailed health screening and a telehealth consultation with a licensed clinician.

Eligibility is based on medical criteria, such as BMI and related health conditions, as well as insurance coverage.

If deemed appropriate, the clinician can prescribe the medication.

Noom also offers a “GLP-1 Companion” program for those who get a prescription from their own doctor but want to use Noom’s platform for support.

Frequently Asked Questions (FAQ) about Noom

1. Is Noom a legitimate weight loss program?

Yes, Noom is a legitimate company founded in 2008. Its diabetes prevention program is recognized by the CDC, and its effectiveness is supported by several peer-reviewed studies. It holds high ratings on sites like TrustPilot from tens of thousands of users.

2. How much weight can you realistically lose on Noom?

Noom suggests a healthy and sustainable weight loss rate of 1-2 pounds per week. Success depends on adherence, studies show that users who engage more with the app’s features, like food logging, tend to lose more weight.

3. Can you eat whatever you want on Noom?

Yes, no foods are explicitly forbidden. Noom uses a color-coded system (green, yellow, orange) to guide you toward foods with lower caloric density, but it emphasizes balance and moderation rather than restriction, allowing for treats in your diet.

4. Can you drink alcohol on Noom?

Yes, you can drink alcohol on Noom. It should be logged just like any other food or drink. Alcohol is typically categorized as an “orange” food due to its caloric density, so it should be consumed in moderation within your daily budget.

5. Are the Noom coaches real people?

Noom states that users are matched with human coaches. However, many recent user reviews suggest that interactions can feel automated or AI-assisted, and the level of personalization may vary. The support system includes both one-on-one “Goal Specialists” and moderated peer groups.

6. Does Noom provide meal plans or recipes?

Noom does not provide strict meal plans. Instead, it teaches you the principles to build your own healthy meals. The app does include a database of over 1.000 recipes to provide ideas and inspiration for breakfast, lunch, dinner, and snacks.

7. Is Noom good for people with dietary restrictions (vegan, gluten-free)?

Yes, the program is flexible and can be adapted for various dietary patterns, including vegan, vegetarian, and gluten-free. Since no foods are off-limits, you can apply the color-coded system to the foods that fit your specific dietary needs.

8. How does Noom compare to WeightWatchers (WW)?

Noom focuses on the psychology of eating and uses a caloric density color system. WW uses a proprietary Points® system to budget food intake and has a strong focus on its community, including optional in-person workshops. Both are effective but appeal to different user preferences.

9. What happens when you stop paying for Noom?

When your subscription ends, you lose access to the daily lessons, coaching, and peer groups. You may retain access to some basic tracking features, but the core structured program is no longer available. The goal is to have internalized the habits so you can continue on your own.

10. Is Noom worth the money?

This depends on your needs. If you’ve struggled with the “why” of your eating habits and need a structured, educational program with coaching, the cost may be justified. A 2023 study even suggests it can lower overall healthcare costs in the long run.

The Verdict: An Honest Review of the Noom Program

After a thorough analysis of its methodology, the scientific evidence, and real user experiences, it’s clear that Noom is more than just a diet app—it’s a comprehensive behavioral change program.

Its greatest strength lies in its psychological foundation, which empowers users with the knowledge and tools to build a healthier relationship with food for the long term.

The evidence suggests that for engaged users, Noom is effective for achieving clinically significant weight loss and, more importantly, for maintaining it.

Its CDC recognition and growing body of research lend it a level of credibility that many competitors lack.

However, the program is not without its flaws.

The high cost, significant time commitment, and inconsistent coaching experience are valid concerns that potential users must consider.

Ultimately, Noom is a powerful tool for individuals who are ready to do the introspective work required for lasting change.

It’s for the person who wants to understand their triggers, challenge their thought patterns, and learn sustainable habits. It is not a quick fix or a passive experience.

If you’re ready to tackle the psychology behind your eating habits and are prepared for the daily commitment, Noom offers a robust and evidence-based framework. 

Consider starting with their trial to see if the approach fits your lifestyle and personality.

What has been your experience with Noom or other weight loss apps? Share your thoughts and questions in the comments below!

References

• Yoo, S. Y., et al. (2016). Successful weight reduction and maintenance by using a smartphone application in a real-world setting. Scientific Reports, 6, 34563.
• Vargas, S., et al. (2023). Weight loss maintenance after a digital commercial behavior change program: An observational survey study of Noom Weight users. Clinical Obesity, 13(5), e12608.
• Vargas, S., et al. (2023). The Impact of a Digital Weight Loss Intervention on Health Care Resource Utilization and Costs: Retrospective Database Analysis. JMIR mHealth and uHealth, 11, e47473.
• Leone, C. P., et al. (2022). A 2.5-Year Weight Management Program Using Noom Health: Protocol for a Randomized Controlled Trial. JMIR Research Protocols, 11(8), e37541.
• Montalcini, T., et al. (2025). The Role of Mobile Apps in Obesity Management: Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Medical Internet Research, 27, e66887.
• Robinson-Walker, D. (2024). Noom Diet Review: I Tried It For 4 Weeks. Forbes Health.
• Noom Official Website. Content and disclaimers accessed October 2025.
• National Diabetes Prevention Program. Centers for Disease Control and Prevention.