The Noom app has been around for more than 15 years and is now one of the most popular online places to lose weight. Noom is more than just a diet; it’s a lifestyle change program that combines behavioral psychology, food tracking, exercise advice, and community support. Noom weight loss users can expect to lose 1 to 2 pounds (0.5 to 1 kg) every week if they start eating better and exercising more.
How Noom Weight Loss Works
You can use Noom on your phone or tablet using a mobile app. Its unique method includes:
Tracking Food By Colour
- Vegetables, whole grains, and other green foods are the best for you and have the fewest calories.
- Moderation is key when it comes to eating yellow foods like lean meats and grains.
- Orange items, such desserts and red meat, have the greatest calories and should be taken in small amounts.
Calorie Reduction Strategy
The app uses information about your age, weight, height, and lifestyle to figure out a personalised calorie target that will help you make a long-term calorie deficit. 
Self-monitoring Tools
Users are encouraged to keep track of their meals and weight once a week, which are behaviors that have been demonstrated to help with long-term weight management.
Exercise Support
Users may stay active and inspired through social contact with daily step targets, workout guidelines, and connections to Noom Vibe and Noom Communities.
Reminders And accountability
You can set up push alerts to remind you to eat, weigh yourself, and send you motivating messages to help you stay on track.
What the Study Says
A research from 2023 that Noom paid for found that a lot of overweight people who used the program kept their weight off for one to two years after they stopped using it.
A research from 2016 that looked at about 36,000 users revealed that 78% lost weight, and 23% dropped more than 10% of their initial weight after using Noom for about 9 months.
Researchers also discovered that people who kept track of their weight and nutrition more often were better at losing weight.
A research of adults with binge eating disorder indicated that Noom worked better than regular treatment to cut down on binge episodes after 52 weeks.
All of the people in the standard care group could get eating disorder services through their insurance, but only two of them did during the trial. The others did not get any treatment.
It’s vital to remember that Noom helped pay for the study above, and some of the authors have conflicts of interest because they work for or own Noom.
In general, further in-depth research on the program is necessary.
What You Can Eat And What You Should Limit On Noom Diets
One of the best things about Noom is how flexible it is. There are no foods that are totally off-limits. The app uses a colour-coded system, green, yellow, and orange, to show you how many calories and nutrients are in an item. This way, you can make healthier choices.
Orange doesn’t mean “bad.” It just means that the dish has more calories and should be eaten in smaller amounts.
Green Foods (Eat More Often)
These foods are high in nutrients and low in calories. They should be the main part of your diet.
- Spinach, broccoli, and bell peppers are some vegetables.
- Fruits: bananas, apples, and strawberries
- Whole grains include muesli, brown rice, quinoa and whole-grain bread.
- Nonfat yoghurt, skim milk, nonfat cheese, and unsweetened almond milk are all good dairy alternatives.
- Tofu, a plant-based protein.
Yellow Foods (Eat in Small Amounts)
These have the right mix of calories and nutrients. Noom says to eat reasonable amounts.
- Lean Proteins: Eggs, grilled chicken, turkey breast, and lean ground beef
- Tuna and salmon are fish.
- Dairy: Greek yoghurt and low-fat cheese
- Legumes are things like chickpeas and black beans.
- Whole Grains: Tortillas made with whole grains
Orange Foods (Eat Less Often and in Smaller Amounts)
These foods include a lot of calories but not many nutrients, so it’s important to keep track of how much you eat.
- Oils include olive oil, avocado oil, and coconut oil.
- Seeds include flaxseed, chia seeds, and sunflower seeds.
- Almonds, cashews, and walnuts are nuts.
- Nut Butters: Almond butter and peanut butter
Noom doesn’t have any hard rules about what you can eat. Instead, it’s about being mindful of what you eat and finding a method to eat that is both healthy and long-lasting.
Bottom Line
Noom has a sophisticated, psychologically-based way to help people lose weight that works for a lot of people. Noom weight loss diets and programs has demonstrated encouraging benefits in tests paid for by the corporation, but additional independent study is needed. It’s a good idea to talk to a doctor before taking Noom, especially if you have a specific health issue in mind.
