Best Weight Loss Program For Women (2024): 10 Options Approved By Our Nutrition Expert

A weight loss program can look different for every person. Some need structured plans and more support in the form of online communities, while others may do better with an outline of basic dietary principles and a supplement to help correct a nutritional deficiency. 

Because weight loss is multifaceted, we considered a variety of needs when putting together this list of the best weight loss programs for women. We thought about what struggles people face the most when trying to lose weight and which programs or dietary plans could help support them in their goals.

With that in mind, our team at GGR, which consists of certified nutrition coaches, certified personal trainers, CrossFit coaches, and Olympic athletes, researched and tested over two dozen potential weight loss programs, including weight loss apps, fitness apps, meal delivery services, and supplements.

RELATED: GGR Supplement Testing Methodology

We put them through a comprehensive testing methodology (particularly the apps) and rated them on multiple factors, including:

• Ease of use: Could the average person follow along with this program, or is it only for the tech-savvy?
• Progress tracking: Does it just track weight on the scale, or were there other notable metrics (like measurements) that you could dive into?
• Community: Did it offer access to a community of like-minded people who could help support you?
• Scientific validity: Is there any scientific evidence to back up the program, dietary plan, and/or supplement and its claims?

We also asked registered dietitian Perry Nix for her thoughts on the topic of healthy diets and advice on what you should look for. After our research and testing, these are our picks for the 10 best weight loss programs for women.

We intend the term “women” to include all women, including trans women. However, we recognize that almost all research on this topic has focused on cis women (i.e., women who are not trans). For that reason, when we reference gender-based research and nutritional recommendations, we will clarify by saying “cis women.” We encourage trans and nonbinary people of all genders to check in with a trans-competent nutritionist regarding their supplements and training needs.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Weight Loss Programs for Women

• Best Weight Loss Program for Women Overall: WeightWatchers
• Best Personal Training App for Women: Caliber 
• Best Meal Delivery Service for Women for Weight Loss: Home Chef
• Best Fitness App for Women: iFIT
• Best Weight Loss Program for Women for Intermittent Fasting: Simple
• Best Meal Planning App for Women for Weight Loss: PlateJoy 
• Best Weight Loss Diet for Women: Mediterranean Diet
• Another Weight Loss Diet Option: MIND Diet
• Best Weight Loss Supplement for Women: Vitamin D Supplement
• Best Appetite Control Supplement for Women: Protein Powder

Best Weight Loss Program for Women Overall: WeightWatchers

Good for: Those who want a supportive community and an easy tracking app

Best Overall

WeightWatchers

GGR Score: 4.23

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Product Highlights

• Designed specifically for weight loss
• Targeted quizzes to find the right plan for you
• Two membership options, starting at $23 per month
• Online-only or hybrid memberships available
• Works on a point budget system—no “off-limit” foods
• 24/7 support chat

Pros & Cons

Pros

• Point system allows you to tailor the plans to your preferences
• Online or hybrid options provide more flexibility
• Can choose a plan that works within your budget
• Includes an app for easier tracking

Cons

• Assigning Points to food is hard to translate to real-world eating when off the plan
• Tracking can be tedious
• Requires weekly weigh-ins, which can be problematic for some

Bottom Line

WeightWatchers is a flexible weight loss program that allows you to tailor your diet and lifestyle to your needs and preferences. There are two membership options: one for those who prefer in-person support, and one for those who are looking for an online program.

WeightWatchers earned the best weight loss program overall because of its tried-and-true (it’s been around since 1963) approach to sustainable weight loss, and it even has some research to back it up. 

In a controlled trial¹, researchers compared the effectiveness of an online Weight Watchers program with a weight loss newsletter (control group). They found that people in the Weight Watchers group lost significantly more weight in the first three months, and after a year, more participants had lost 5% of their body weight than in the control group.

And the diet is sustainable (for the most part), too. There are no off-limits foods; instead each food is assigned a point value that corresponds to its calorie, saturated fat, protein, sugar, and fiber content. 

“Unlike other diets that eliminate certain foods or food groups, Weight Watchers takes an ‘all foods fit’ approach. This may enhance the sustainability of the program for those pursuing a balanced approach to weight loss,” says registered dietitian (RD) Perry Nix.

But it’s not just the clinical evidence we like. Kate Meier, NASM-CPT, USAW-L1, CF-L1, and GGR Head of Content tested the Weight Watchers app and gave it really high scores overall. She scored WW a 5 out of 5 for features because it has more than 11,000 available recipes and can track several activities and body metrics. It also syncs with Apple Health and other fitness apps, so you don’t have to manually input all your exercises.

She also scored it a 5 out of 5 for community because of the sheer number of people on the app and social media who have used it and/or are currently on the program. You can connect with these people for support along your weight loss journey. And it starts at just $10 per month which is really reasonable for a comprehensive weight loss program.

The only real negatives, according to Kate, are that the app can take some getting used to for those who aren’t tech-savvy and there are not a ton of tracking options—you can monitor activity, sleep, food, weight, and blood sugar, but that’s about it.

For more, check out our in-depth WeightWatchers review. 

Editor’s note: Weight Watchers utilizes telehealth services as part of their platform that may have affiliations with GLP-1 agonists; we aren’t evaluating or condoning that part of their program, just focusing on the whole-food approach the brand takes to weight loss.

Best Personal Training App for Women: Caliber

Good for: People who don’t mind paying a little more for structured personal training.

Best Personal Training App

Caliber Strength Training

GGR Score: 4.7

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Product Highlights

• Strength training and nutrition app
• Personalized, data-driven workout programs
• Expert habit coaching
• Free and paid versions
• Private 1:1 coaching available
• Weekly lessons, metric tracking, nutrition syncing

Pros & Cons

Pros

• Scientifically-based training plans
• Individualized coaching for both fitness and nutrition with paid subscriptions is reported to be very thorough
• Free version offers a library of curated workout plans
• Reportedly easy-to-use

Cons

• Personalized macronutrient goals only available with paid versions

Bottom Line

Caliber Strength Training is a fitness coaching program grounded in scientific principles designed to increase strength and improve body composition. The app offers both group and individual training plans which are written and modified by a certified coach based on progress.

Whether you’re using the Free version or the $200 per month Premium plan, the Caliber personal training app has something to help keep you accountable and motivated to reach your weight loss goals.

“When it comes to modern individual fitness coaching, I don’t think there’s a more financially valuable model than what Caliber offers,” says certified personal trainer Amanda Capritto, who used the program for 21 days for her Caliber app review.

Exercise is vital for weight loss. In a 2013 study²¹, researchers found that adults who exercised for 200 or minutes per week lost more weight when compared to those who exercised less than that amount of time.

With the Free version, you can search for more than 500 strength training exercises with all types of equipment, including bodyweight movements, and create your own workout plan, on top of being able to track all your training sessions without any ads (a big plus). We rated the workout variety a 4 out of 5, taking a point off because they’re mostly strength training moves that follow a upper/lower body format.

Still, the Free version beats many apps we’ve tried that require payment.

The Pro plan is $19 a month, and gives you access to community forums and regular check-ins from a coach. Certified personal trainer Lindsay Scheele rates the accountability a 4 out of 5 because the community forums were active and coaches were responsive to her questions—she took a point off because coaches only checked in about once a week.

Amanda, who used the Premium version, gives the accountability a 5 out of 5. “It doesn’t get better than this except for being with a trainer in person,” she says. “And to be honest, this style of personal training kind of forces you to be held even more accountable because the trainer can really see what you’re doing all the time through the app.”

We rate all plans a 5 out of 5 on value — yes, even the $200 per month plan. As Amanda notes, some gyms charge that much for one in-person session and you’re getting so much more with the app.

Best Meal Delivery Service for Women for Weight Loss: Home Chef

Good for: People who want fresh ingredients sent right to your door

Best Meal Delivery Service

Home Chef

GGR Score: 4.1

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Product Highlights

• Can choose from meal kits, pre-made meals, or grill-ready ingredients
• Recipes can accommodate two, four or six people, and you can get up to six meals per week
• No specific meal plans, but you can narrow down your choices
• Menu changes weekly, with up to 30 meals to choose from
• Requires a subscription, but you can cancel or skip a week anytime

Pros & Cons

Pros

• Menu changes weekly to prevent food boredom
• Options for meal kits or pre-made meals
• Can skip a week if you don’t need a delivery
• Can accommodate larger groups and families (many meal delivery services cap out at four servings per recipe)
• Reasonably priced

Cons

• Doesn’t accommodate a lot of dietary restrictions
• Options can be limited if you’re on a specific diet
• Requires a subscription (that you can skip or cancel, but you have to remember)

Bottom Line

Home Chef is a meal delivery service that gives you options between meal kits, heat-and-eat meals, and grill-ready selections. It does require a subscription, but you can cancel any time or skip a week if you don’t want a shipment.

Home Chef is one of our favorite meal delivery services for anyone—the fact that they have calorie-conscious meals for those trying to lose weight is a big bonus, and on top of that the meals actually taste good, too.

RELATED: Best Meal Delivery Service for Weight Loss

“I’ve tried a few different meal delivery kit services and this is by far the best, hence why we have ordered it constantly since September 2022,” says GGR tester Emily, who gives the meals a 5 out of 5 on taste in our Home Chef review.

This is not a prepared meal delivery service, so you’ll have to do some cooking but registered dietitian Perry Nix says that’s a good thing in more than one way. “Eating home-cooked meals, whether using food from a meal kit or the grocery store, is linked to improved diet quality,” Nix says. “Home Chef is a good option for those wanting to learn how to build balanced meals and acquire new cooking skills.”

Emily rates the customization a 4 out of 5 because there aren’t plans, per se, though you can filter meals based on your dietary preferences and allergies.

When signing up for a plan, you can choose to receive up to six meals per week for up to six people each. These meals are primarily for lunch and dinner, though Emily still gives it a 5 out of 5 for variety. “I’ve had repeat meals a handful of times in 10 months and it’s because I love them,” she says. ‘They have a ton of variety and meals switch from week to week.”

The packaging, she adds, could be better and rated it a 3.5 out of 5. “We do somewhat consistently get wrong meal kits or proteins,” she says. “It hasn’t been a huge inconvenience because we’ll make the incorrect meal kit anyway referencing the recipe on the website. We’ll let customer service know and we’ll get credited for the full price of the meal that was shipped incorrectly.”

Best Fitness App for Women: iFIT

Good for: Those who want to follow along with workouts, but don’t want 1:1 training

Best Fitness App

iFIT

GGR Score: 4.2

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Product Highlights

• Over 16,000 live and on-demand classes
• More than 60 types of workouts
• Immersive experience
• Classes filmed worldwide
• Live races and events
• World-class trainers
• Syncs with Nordictrack and ProForm equipment

Pros & Cons

Pros

• At-home training
• World-class coaches
• Immersive training experience
• Vast library of workouts
• Record and track workout metrics
• Individual and family memberships available
• Free trial

Cons

• Pricey for some
• No true path for progression

Bottom Line

iFIT offers fitness lovers versatility with machine-based classes and classes that do not require anything more than a towel or mat. Anyone looking for a home-exercise program will be hard pressed to find a more technology forward, expansive and inclusive platform than iFIT.

If you want structured exercises to follow but don’t want to shell out the $200 a month for Future, consider iFIT instead. iFIT used to be solely for use on NordicTrack and ProForm machines, but the fitness app has become somewhat of a behemoth in the fitness space—and you don’t need exercise equipment to use it anymore.

RELATED: NordicTrack Promo Code

You won’t get one-on-one guidance like the Future app; instead, you’ll get a library of thousands of on-demand and studio workouts that you can access at any time. 

There are tons of different workout types, from running and HIIT to stretching and yoga, and the app recently added cooking classes taught by chefs and nutritionists so you can learn how to prepare healthy foods for the most effective weight loss.

It’s worth noting that the most “connected” experience does require compatible equipment. For example, if you own a connected NordicTrack treadmill, it will respond to iFit workouts by automatically adjusting speed and/or incline. But you can manually follow along with your own cardio machines or choose workouts that don’t require exercise equipment. If you’re looking for a community aspect, you’ll get that, too. There are even fitness challenges where you can compete with others.

GGR senior editor and tester Erin Chancer uses iFIT with her NordicTrack S22i indoor bike and says, “I would recommend iFIT to anyone who needs a low-impact way of getting in their daily exercise. The program [and equipment] can be a little bit of an investment, but I found that this made me more motivated to use it regularly because of the money I was putting in.”

On the other hand, GGR tester Caroline Lubinsky expressed some frustration with the programming, saying, “Something I don’t like about the iFIT app is the inconsistency when it comes to announcing the weight needed for various strength classes. I understand that everyone isn’t at the same level, so suggesting only one type of weight might be silly. However, I think suggesting a range of weight is useful for the participants. This is something I believe iFIT can improve upon in the future.”  

While the price is up there for an app, you really do get a lot out of it, especially if you have a compatible machine.

For more, read our in-depth iFIT reviews.

Best Weight Loss Program for Women for Intermittent Fasting: Simple

Good for: Those who want to try to lose weight through intermittent fasting

Best for Fasting

Simple App

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Product Highlights

• AI-powered intermittent fasting app
• Personalized content with paid subscription
• Instant feedback
• Provides educational content on recipes, workouts, and more

Pros & Cons

Pros

• Uses neutral language about food
• Instant feedback on meals
• Educational content on meals and workouts
• Daily reminders

Cons

• No human coaching
• App crashes and loses data, according to customer reviews

Bottom Line

The Simple App is an AI-powered weight loss program that focuses on intermittent fasting, providing users with instant feedback on their meals and daily notifications on how to reach their weight loss goals. Customer reviews say the program is effective, though some miss having a human coach and others say the app is prone to glitches.

While intermittent fasting is simple in theory, it never hurts to have a little help getting through those seemingly never-ending non-eating hours. That’s where the Simple app comes in, providing you with a countdown clock that helps you stay within your fasting window, no matter how long you set it for.

“After the second day my energy levels were noticeably higher throughout the day,” says our GGR tester. “I didn’t have the afternoon lull that I usually experience if I don’t eat lunch early enough, and I didn’t feel like I needed caffeine as a pick-me-up.”

In addition to the countdown clock, Simple also comes with an AI coach that can evaluate pictures of your meals and rate them from 1 to 4 based on their nutritional content. “I felt they were pretty accurate based on what I’ve learned as a nutrition coach,” says our tester. Despite the impressive AI, we had to give Simple a 3 out of 5 on accountability because there’s no community aspect or coaching.

On the bright side, our tester says, the AI algorithm uses neutral language when talking about food and there’s no food or body shaming. “I actually really like this feature compared to obsessing over whether your numbers are accurate in a tracker,” they say. For that reason, we rate the app’s safety a 4 out of 5, docking a point because fasting can be inherently difficult for some people.

“I have witnessed how intermittent fasting can be triggering for people who have struggling with eating disorders, binging and other negative relationships with food,” our tester says. “I spoke to one person about fasting and they said ‘it feels too close to starving myself, which I know will lead to binging later.'”

The instruction is a 4 out of 5. There are some informational articles and recipes, though they’re not as expansive as other apps we’ve used.

The Pro plan can be used to create more customized fasting plans.

Best Meal Planning App for Women: PlateJoy 

Good for: Those who need help meal planning, but don’t necessarily want to track weight via an app.

Best Meal Planning App

PlateJoy

GGR Score: 3.38

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Product Highlights

• Nutrition app providing meal plans and grocery lists
• Grocery lists have optional Instacart delivery
• Large database of recipes based on groceries
• Can personalize meal plan for family, dietary preferences, and more

Pros & Cons

Pros

• Simplified grocery shopping for healthy eating
• High customer ratings
• Adapts to different preferences

Cons

• Expensive service
• No free app, just a free trial

Bottom Line

PlateJoy is an app that simplifies healthy eating through customized meal plans and simplified grocery lists. Additionally, you have the option of purchasing groceries through the app with Instacart delivery.

PlateJoy isn’t a weight loss program per se, but research shows that regular meal planning can lead to greater weight loss² and is associated with lower odds of being overweight³. If you don’t currently track your meals, or you’ve been relying on pen and paper and are looking for a more efficient way, PlateJoy may be the answer.

GGR Senior Writer and certified sports nutrition coach (CSNC) Amanda Capritto tried this app and has mostly positive things to say about it. She gave it a 4.5 out of 5 stars for ease of use and functionality, sharing that it’s easy to use with an aesthetically pleasing interface. The half a point came off because of a slightly clunky weekly menu planning system, saying in our PlateJoy review, “You get used to the process quickly, but the first time I created a menu/shopping list, there was a little bit of navigational confusion.”

Keep in mind that this isn’t your typical food tracking app—it’s more of a menu and shopping planner than a macro or calorie tracker. It does give you nutrition information for your planned meals and shows you daily calorie and macro totals, but there’s a big difference between this and other trackers like MyFitnessPal or WW.

Instead of eating food and logging it, you’ll select recipes from the app’s menu lists, and it will then calculate everything for you. This makes it really easy for those who prefer to have an app do most of the meal planning. But you’ll have to make sure you’re following the recipes exactly as written—otherwise all your numbers will be off.

One major downside is that there’s no community component of the app or social feed for sharing with other users. This may not matter much to you if you like to do things on your own, but if you’re looking for a way to connect with your peers, you won’t get that here. 

And while the meal planning and grocery features are “very robust,” according to Amanda, it’s notably lacking in educational components like articles or short daily lessons. Basically, it serves as an excellent tool for meal planning, but you won’t learn much about the “why?” behind everything.

Best Weight Loss App for Women: Cronometer

Good for: Anyone who wants to track a lot of their health stats.

Best Weight Loss App

Cronometer

GGR Score: 4.4

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Product Highlights

• Nutrition tracker that tracks macros, micronutrients, exercise, and more
• Free and ad-free Gold version with fasting tracking and custom reports and charts
• Monthly or annual payments for Cronometer Gold
• Access to community through social media and forum for questions and answers
• Can sync with compatible fitness trackers

Pros & Cons

Pros

• Large community
• Monthly subscription choice
• Track up to 84 nutrients
• Can sync with compatible fitness trackers

Cons

• Free version has ads
• Pricier subscription
• Number of things to track can be overwhelming

Bottom Line

Cronometer is a robust nutrition tracker, allowing you to track up to 84 different nutrients in your diet. The app can sync up to fitness trackers, which will then input data from exercise into Cronometer. The app is able to help log and track various diets and eating plans, from Keto and Vegan to dietitian-prescribed plans. There is both a free and Gold version, which allows for further tracking and customization in your plans.

If you’re into tracking your weight loss and other stats via an app, you really can’t beat Cronometer. 

According to expert product tester and certified nutrition coach (CNC) Erin Chancer, there’s so much that can be tracked with this app. Of course, it covers the basics like weight, meals and exercise, but it gets even deeper into measurements (like biceps, calves, and hips) for women who want to see body composition progression and don’t want to rely on scale numbers alone.

There’s also general health tracking, like heart rate, blood pressure, pulse, mood, and sleep. And if there’s no automated tracking for something specific you want to measure, you can add it to your daily diary and see progress that way.

There are two things to note here, though. First, Erin says for some biometrics, the tracking can be very generic. For example, she could only enter numeric values (1-5) when trying to track her mood. Second, there’s so much available in the dashboard that it can get overwhelming at times. If you’re new to weight loss apps, you might want to ease in slowly and then add more stats once you start feeling comfortable.

Aside from that, Erin says the app is really user-friendly, rating it a 4 out of 5 for ease of use and functionality. The dashboard is easy to navigate, and there are visuals and charts that you can reference to make it easier to see the big picture.

Erin also gave Cronometer a 5 out of 5 for the community aspect, saying it has “a vast social media presence and access to forums where you can ask and answer user questions.”

All in all, if you’re looking for one place to keep track of your weight loss progression and value peer support, this is a good option for you. There is a free version of the app (which Erin used for her assessment) but the paid subscription will give you more access and may be handy if you’re an intermittent faster.

Best Weight Loss Diet for Women: Mediterranean Diet

Good for: Those who want a well-researched diet plan, but don’t need a structured program.

The heart-healthy Mediterranean diet is one of the most studied and revered diets in the nutritional world. Plenty of research connects following a well-balanced Mediterranean diet with weight loss, especially if that diet is calorie-restricted and combined with exercise.

That said, there is trial evidence⁴ that the Mediterranean diet may be more beneficial than low-fat diets when it comes to long-term (or sustainable) weight loss, and according to a review published in the British Journal of Nutrition⁵, the Mediterranean diet is also beneficial for weight management once you’ve reached your weight loss goals—just make sure you’re getting enough protein.

RELATED: How Much Protein Do I Need?

Not only that, the Mediterranean diet is also connected to better heart health. Plenty of research⁶ also shows that this method may help reduce the risk of coronary heart disease, other cardiovascular diseases, and stroke. It may also help lower cholesterol and reduce inflammation⁷, which can make you feel “puffy.”

So, what is it exactly? The Mediterranean diet focuses on eating lots of vegetables, fruits, nuts and seeds, legumes, fish, and olive oil. Dairy and red meat have their place, but should be limited. Basically, it’s all about plant-based foods and healthy fats, like omega-3 fatty acids and monounsaturated fats. 

There’s really no emphasis on calorie-counting or macro-tracking with a traditional Mediterranean diet, but if you’re following one to lose weight, you’re going to want to pay attention to portion sizes.

We’re firm believers that there’s no one-size-fits-all “healthy diet” that works for everyone, but if you’re looking for a place to start, we feel comfortable recommending the Mediterranean Diet to most people with registered dietitian Perry Nix’s caveat, “In order for this to work for weight loss, it would be up to you to determine the quantity of food you eat. For someone who isn’t in tune with their body’s hunger signals, this could be challenging to navigate.”

 If you want to learn more about the Mediterranean diet, there are plenty of free resources and diet plans available on the internet to get you started.

Another Weight Loss Diet Option: MIND Diet

Good for: Individuals who want a brain-boosting diet may also contribute to weight loss.

The MIND Diet (or the Mediterranean-DASH Intervention for Neurodegenerative Delay Diet) is a hybrid version of the Mediterranean diet that combines similar principles with the DASH diet’s (Dietary Approaches to Stop Hypertension Diet) low-sodium approach. 

This diet is less extensively studied for weight loss specifically, but there is 2023 research⁸ that suggests that sticking to the MIND diet may help with weight loss and weight management, while also potentially improving your lipid profile. 

Where the MIND diet really shines, however, is in enhancing cognitive function. It was developed to protect the brain and reduce the risk of neurodegeneration, which is connected to dementia and Alzheimer’s disease. And there is research that shows the MIND diet may help enhance cognition and cognitive resilience⁹, especially in older folks. 

The TL;DR? While weight loss is certainly a notable shorter-term goal, the long-term potential of this diet for brain health cannot be understated.

There are no really strict guidelines for the MIND diet.

If you want to know more about the specifics of the diet, this 2015 journal list from the National Library of Medicine¹⁰ is a great resource.

Best Weight Loss Supplement for Women: Vitamin D

Good for: Vitamin-D-deficient people who want to make sure they’re getting enough of the nutrient.

Vitamin D

Thorne Vitamin D/K2 Drops

GGR Score: 4.25

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Product Highlights

• Each serving provides 25 µg (1,000 IU) of vitamin D3 and 200 µg of vitamin K2
• Formulated to support bone, muscle, cardiovascular, and immune health
• Self-dispensing top designed to provide exact dosing
• Manufactured in a GMP facility and certified by NSF International yearly

Pros & Cons

Pros

• Easy-to-take and convenient
• Flavorless
• Made in GMP facility
• Quality assurance process
• Clean ingredients
• Affordable price

Cons

• Dispenser may be tricky
• Reports of damaged packaging

Bottom Line

Thorne Vitamin D/K2 liquid supplement is a convenient and affordable way to increase your intake of both vitamin D3 and vitamin K2.

While no single supplement is going to be a magic pill for weight loss, there is some proof that Vitamin D can help those who are deficient in this nutrient maintain a healthy weight. An estimated one billion people¹¹ worldwide don’t get enough Vitamin D, so there are good odds you belong in that cohort.

In one small 2019 study¹², researchers found that vitamin D supplementation reduced weight, body mass index (BMI), and overall fat mass in obese participants with a vitamin D deficiency. In this study, supplementation also helped reduce inflammation. Vitamin D deficiency has also been connected to abdominal weight gain¹³ specifically.

If you’re interested in taking a vitamin D supplement, you want to get one that has an active form—preferably vitamin D3—and is combined with vitamin K for optimal health benefits¹⁴. We like the Thorne Vitamin D/K2 Drops because they’re high-quality and easy to take.

You’ll still need to put in the time and effort to achieve your body weight goals, and there’s no replacement for healthy eating, regular exercise, and lifestyle changes. 

Best Appetite Control Supplement for Women: Protein Powder

Good for: People who have trouble feeling full or want a way to manage cravings

Protein Powder

Kaged Whey Protein Isolate

GGR Score: 4.5

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Product Highlights

• Whey protein isolate
• 25 grams of protein per serving
• Available in 3 flavors
• Third-party tested

Pros & Cons

Pros

• Affordable
• Good macro profile
• Reviewers claim it's easy on the stomach
• Tastes good
• Subscribe and save 10%
• Chocolate flavor described as the best chocolate protein powder by our product tester

Cons

• Clumpy when mixed
• Certain flavors out of stock frequently
• Only 3 flavors available

Bottom Line

Kaged Whey Protein Isolate is a fast-digesting protein available in five flavors with 25 grams of protein per serving.

High-protein diets have long been linked to lower body weight¹⁶ and improved body composition (decreased fat mass and more lean mass). That’s because protein can help regulate your metabolism¹⁷, reduce appetite and cravings, and help you manage your overall calorie intake. Yet, as a whole, adults, especially older adults, still aren’t getting enough. 

RELATED: High-Protein Meal Delivery

In a 2014 study¹⁸, researchers looked at postmenopausal cis women and found that the healthiest among the group were consuming at least 1.1 grams of protein per kilogram of body weight. The ones who weren’t were not only seeing unwanted changes in their appearance, but they also had less adequate functioning in both their upper and lower extremities.

While getting enough lean protein from whole food sources is always recommended first and foremost, that can be really difficult for many people. That’s where protein powder shines. One scoop can give you anywhere from 20 to 30 grams of protein, which is often considered the optimal amount¹⁹ to take at one time.

And 2020 trial evidence²⁰ shows that whey protein, specifically, can decrease hunger and increase satiety. It does this by increasing the amount of circulating amino acids in your blood and stimulating GLP-1, which delays stomach emptying. GLP-1 also plays a role in insulin and blood sugar management, which is important for sustainable weight loss and your overall health.

There are plenty of protein powders to choose from, but we rounded up our favorites in this best protein powders list. If you’re on a plant-based diet, we have recommendations for vegan protein powders. And for those on a keto diet or avoiding carbohydrates, here are the best keto protein powders.

Other Weight Loss Plans We Researched and Tried

Nutrition Apps

Noom: Noom got an average to above-average rating (3.67 out of 5) during our testing, but GGR expert tester Sarah Price noticed some inaccuracies in the data and didn’t like that it doesn’t track macros. It also has a color-coding system for food, which can be misrepresentative for people starting on a weight loss journey.

MyFitnessPal: We love MyFitnessPal and don’t think there’s anything inherently wrong with it—we gave it a score of 4.42 out of 5 overall. There are just a lot of features, and it can get overwhelming for those who are just starting out or just want more support.

FatSecret: FatSecret is very similar to MyFitnessPal, but during testing we found it really hard to get in touch with a customer service representative (3 out of 5). When you need support on your weight loss journey, you should be able to contact someone easily.

Fooducate: Fooducate seems to be accurate when tracking food, but Kate Meier, NASM-CPT, USAW-L1, CF-L1, says the activity tracking is off (3 out of 5). You also have to upgrade to the paid version to access the community, which is off-putting when other similar apps offer this for free.

Fitness Apps

Nike Training Club: The Nike Training Club app is completely free and has a ton of workouts, but the audio controls can be finicky, and sometimes it’s hard to see on-screen metrics. Even though you have to pay for iFit, we like the experience better.

Peloton: We really like the Peloton app overall, but barbell classes are virtually non-existent, and the membership fee is pretty hefty at $44 per month. This may be the move to make if you use the Bike or Tread often, though. Check out more in our full Peloton app review.

Supplements

Vitamin B12: Like vitamin D, vitamin B12 deficiency has been linked with weight gain or being overweight. But many of these studies were done with animals²², so it’s harder to say whether or not this translates to humans. 

Iron: Iron deficiency is also connected to weight gain and obesity²³, but there are plenty of nuances to consider when taking an iron supplement (such as should you even take an actual iron supplement or get your iron from whole foods?). Consuming too much iron could also lead to health problems, such as damaged organs. Because of this, we don’t feel comfortable making any blanket recommendations about it.

Iodine: Iodine supplementation is generally most helpful for weight loss if you have thyroid abnormalities²⁴. If you suspect hypothyroidism may be linked to weight gain or difficulty losing weight, check in with your doctor.

Meal Delivery Services

HelloFresh: HelloFresh prioritizes quick, home-cooked meals but doesn’t cater to weight loss or specific dietary preferences, according to Perry Nix, RD, LD. Because of this, it’s not the best fit for people looking for a dedicated weight loss program. To provide further insight, our testers gave HelloFresh a 3.5 out of 5 for meal plans and customization.

Home Chef: Home Chef is similar to HelloFresh. There are some calorie- and carb-conscious options, but overall, doesn’t cater to weight loss specifically.

Factor: While many people lose weight with Factor (AKA Factor75), it’s not a weight loss program per se, which is why it didn’t make the main list. However, there are keto, high-protein, and low-calorie plan options available, so if you feel comfortable putting your own weight loss plan together, it’s a decent option.

How We Picked and Tested the Best Weight Loss Programs for Women

We narrowed down our list of the best weight loss programs for people who identify as women through a combination of extensive research and firsthand testing from our expert testers at GGR.

Research

Research is a big component of everything we do. While we try to test as many things as we can firsthand, we typically have to narrow the testing pool through extensive research first.

When looking at weight loss programs, we assessed them holistically. We wanted to see if they were realistic, or made claims that were too good to be true. We’re not big on marketing around here, so any programs that over-promised didn’t make our initial list.

We were also wary of any programs or diet plans that cut out specific food groups or required a lot of restriction. While these types of diets do work for many people, they’re typically not ones we choose to recommend to the general public.

Expert Verification

Most of these programs were personally tested by experts on the GGR team. This includes certified personal trainers, nutrition coaches, CrossFit coaches, and registered dietitians—many of whom have gone through their own weight loss journeys. 

Once the programs were narrowed down from a research perspective, we tested them over several weeks and rated them on a variety of factors. The fitness apps, for example, were tested using several factors, including ease of use, features, accuracy, progress and stat tracking, and community.

Of course, not all of these options fit into the same bucket, so the rating scale varied a bit depending on the type of program or service we were assessing.

Benefits of Weight Loss Programs

Weight loss programs can serve as a support system to help guide you and keep you on track when you feel like the process is getting overwhelming. 

Instead of going at it alone, you can sign up for a structured program and have much of the planning and calculating done for you. Some programs also offer access to robust communities, so you have that peer support that can be vital to your success.

The specific benefits of a weight loss program will depend on which one you choose, but here’s a quick breakdown of what you get when signing up:

• Convenience
• Community
• Targeted support
• Time saved
• Less overwhelming
• More structure
• A greater chance at success

What to Consider When Selecting a Weight Loss Program for You

Community and Support

Community and support are factors that can make a huge difference in your success. While some people do well on a solo weight loss journey, a study in the International Journal of Medical Informatics²⁵ shows that, in general, support from peers and/or social communities make you more likely to hit your goals. 

Many weight loss programs have communities built into apps or on social media, but others make you work more independently. Before committing to one, consider this aspect and how important it is to you. 

You don’t necessarily have to choose a weight loss program that has a community built-in either—you can find like-minded people in social media groups if you’re comfortable going that route.  

Accessibility and Compatibility

You also want to consider how you are going to access the program. If it’s an app, is it available on your preferred operating system (iOS or Android)? If you have to access it through a desktop computer, do you have the right equipment to fully engage? Some programs rely on video capabilities, while others are text-only.

Along these lines, you’ll also want to consider whether or not the program you choose can sync with other devices you use. For example, if you track activity in Apple Health, can you automatically sync your exercise to your preferred program so you don’t have to manually input the information?

Price

Price may be the most obvious consideration, but it’s worth mentioning nonetheless. Structured weight loss programs and fitness apps aren’t necessarily cheap. You may be on the hook for $10 per month, or your cost can go up to as much as $200. There’s no correct answer about what you should look for here, but make sure you’re factoring this recurring cost into your budget.

Weight Loss Programs for Women: FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Thomas, JG, Raynor, HA, Bond, DS, et al. Weight loss in Weight Watchers Online with and without an activity tracking device compared to control: A randomized trial. Obesity (Silver Spring). 2017;25(6):1014-1021. doi:10.1002/oby.21846

2. Hayes, JF, Balantekin, KN, Fitzsimmons-Craft, EE, et al. Greater average meal planning frequency predicts greater weight loss outcomes in a worksite-based behavioral weight loss program. Ann Behav Med. 2021;55(1):14-23. doi:10.1093/abm/kaaa021

3. Ducrot, P, Méjean, C, Aroumougame, V, et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017;14(1):12. doi:10.1186/s12966-017-0461-7

4. Mancini, JG, Filion, KB, Atallah, R, Eisenberg, MJ. Systematic review of the Mediterranean Diet for long-term weight loss. Am J Med. 2016;129(4):407-415.e4. doi:10.1016/j.amjmed.2015.11.028

5. Poulimeneas, D, Anastasiou, CA, Santos, I, Hill, JO, Panagiotakos, DB, Yannakoulia, M. Exploring the relationship between the Mediterranean diet and weight loss maintenance: the MedWeight study. Br J Nutr. 2020;124(8):874-880. doi:10.1017/S0007114520001798

6. Martínez-González, MA, Gea, A, Ruiz-Canela, M. The Mediterranean Diet and cardiovascular health. Circ Res. 2019;124(5):779-798. doi:10.1161/CIRCRESAHA.118.313348

7. Itsiopoulos, C, Mayr, HL, Thomas, CJ. The anti-inflammatory effects of a Mediterranean diet: a review. Curr Opin Clin Nutr Metab Care. 2022;25(6):415-422. doi:10.1097/MCO.0000000000000872

8. Fateh, HL, Muhammad, SS, Kamari, N. Associations between adherence to MIND diet and general obesity and lipid profile: A cross-sectional study. Front Nutr. 2023;10:1078961. doi:10.3389/fnut.2023.1078961

9. Dhana, K, James, BD, Agarwal, P, et al. MIND Diet, common brain pathologies, and cognition in community-dwelling older adults. J Alzheimers Dis. 2021;83(2):683-692. doi:10.3233/JAD-210107

10. Morris, MC, Tangney, CC, Wang, Y, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015;11(9):1015-1022. doi:10.1016/j.jalz.2015.04.011

11. Sizar, O, Khare, S, Goyal, A, Givler, A. Vitamin D deficiency. In: StatPearls. Treasure Island (FL): StatPearls Publishing; July 17, 2023.

12. Lotfi-Dizaji, L, Mahboob, S, Aliashrafi, S, Vaghef-Mehrabany, E, Ebrahimi-Mameghani, M, Morovati, A. Effect of vitamin D supplementation along with weight loss diet on meta-inflammation and fat mass in obese subjects with vitamin D deficiency: A double-blind placebo-controlled randomized clinical trial. Clin Endocrinol (Oxf). 2019;90(1):94-101. doi:10.1111/cen.13861

13. Mansouri, M, Miri, A, Varmaghani, M, et al. Vitamin D deficiency in relation to general and abdominal obesity among high educated adults. Eat Weight Disord. 2019;24(1):83-90. doi:10.1007/s40519-018-0511-4

14. van Ballegooijen, AJ, Pilz, S, Tomaschitz, A, Grübler, MR, Verheyen, N. The synergistic interplay between vitamins D and K for bone and cardiovascular health: a narrative review. Int J Endocrinol. 2017;2017:7454376. doi:10.1155/2017/7454376

15. National Institutes of Health (November 8, 2022). Vitamin D – Fact Sheet for Consumers. NIH Office of Dietary Supplements. Retrieved September 9, 2023, from https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

16. Moon, J, Koh, G. Clinical evidence and mechanisms of high-protein diet-induced weight loss. J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028

17. Leidy, HJ, Clifton, PM, Astrup, A, et al. The role of protein in weight loss and maintenance. Am J Clin Nutr. 2015;101(6):1320S-1329S. doi:10.3945/ajcn.114.084038

18. Gregorio, L, Brindisi, J, Kleppinger, A, et al. Adequate dietary protein is associated with better physical performance among post-menopausal women 60-90 years. J Nutr Health Aging. 2014;18(2):155-160. doi:10.1007/s12603-013-0391-2

19. Lonnie M, Hooker E, Brunstrom JM, et al. Protein for life: review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults. Nutrients. 2018;10(3):360. doi:10.3390/nu10030360

20. Rigamonti AE, Leoncini R, De Col A, et al. The appetite-suppressant and GLP-1-stimulating effects of whey proteins in obese subjects are associated with increased circulating levels of specific amino acids. Nutrients. 2020;12(3):775. doi:10.3390/nu12030775

21. Swift, DL, Johannsen, NM, Lavie, CJ, Earnest, CP, Church, TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012

22. Zheng, Y, Ma, AG, Zheng, MC, et al. B vitamins can reduce body weight gain by increasing metabolism-related enzyme activities in rats fed on a high-fat diet. Curr Med Sci. 2018;38(1):174-183. doi:10.1007/s11596-018-1862-9

23. Alshwaiyat, NM, Ahmad, A, Wan Hassan, WMR, Al-Jama,l HAN. Association between obesity and iron deficiency (Review). Exp Ther Med. 2021;22(5):1268. doi:10.3892/etm.2021.10703

24. Lopez, Y, Franco, C, Cepeda, A, Vázquez, B. Constant iodine intake through the diet could improve hypothyroidism treatment: a case report. J Physiol Biochem. 2018;74(1):189-193. doi:10.1007/s13105-017-0605-x

25. Hwang, KO, Ottenbacher, AJ, Green, AP, et al. Social support in an Internet weight loss community. Int J Med Inform. 2010;79(1):5-13. doi:10.1016/j.ijmedinf.2009.10.00326. Mayo Foundation for Medical Education and Research. (2021, December 7). 6 proven strategies for weight-loss success. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752#

Lindsay Boyers, CN

Lindsay Boyers is a functional nutritionist, writer, and editor with over a decade of experience in online media. She's written 14 books and hundreds of articles on fitness, wellness, nutrition, and lifestyle. Lindsay holds certifications in holistic nutrition, functional nutrition, and professional food safety, as well as a B.S. in food in nutrition.

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