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13 Best Weight Loss Program For Women

You’ve been struggling to lose weight. You’ve tried out boring workouts, sickening meal plans, but nothing seems to be giving you that dream body to fit in your perfect dress. Sounds familiar? You’re in the right place.

While “experts” claim to be holding the secret to shedding pounds within a short time, many aren’t scientifically backed, and almost none work. So we singled out 13 of the best weight loss programs for women that will help you lose the extra kilos, and stay fit forever. Sit tight, let’s give you your dream body.

What Are Weight Loss Programs?

Such programs are put together by experts to help you adopt useful, healthy habits to keep you fit while eliminating the cliché of boring.

The program consists of physical activities, nutrition consultancy, and behavior therapy. Generally, these programs focus on steady progress – we’re talking up to 20 pounds a week. Amazing, right? That’s not all.

These diet plans for women have minimal negative side-effects, and their effectiveness is almost guaranteed.

What Are The Best Weight Loss Programs For Women?

Curious already? Let’s dive in.

1.  Nutritarian Diet

The nutritarian diet is a popular plan from Joel Fuhrman’s book ‘Eat to Live.’ If you thought losing 20 pounds is impossible, well, Fuhrman is set to blow your mind. This low-salt, low-fat, and gluten-free, vegetarian diet eliminates the feeling of hunger and deprivation during weight loss.

Further, it also helps improve cholesterol and blood pressure. So, how does it work?

Fuhrman’s is a 6-week plan that focuses on high-nutrient and low-calorie foods to eliminate hunger longer. With the program, you’ll want to cut down on basic carbs such as bread and pasta, oil, and sugar.

You’ll also eliminate meat and dairy products for six weeks, and say goodbye to processed foods, alcohol, snacks, sweets, caffeine, and added sugar and salt.

Instead, you’ll want to focus on fruits, vegetables, beans, and whole grains. Such foods supply the body with an infinite amount of micronutrients, hence faster body healing, optimum weight loss for women, and a slower aging process.

How much does it cost?

No need to panic – this plan won’t cost you an arm and a leg. Dr. Fuhrman’s website has different membership plans with the least going for $7.95 monthly – probably less than what you spend on groceries.

However, the big question is, can it help with weight loss? Most likely.

The extra emphasis on plant-based foods helps achieve high fiber intake – which is scientifically known to reduce hunger and cravings. The plan also includes cutting down on snacks, which are a significant cause of obesity.

Pros

  • May help you lose weight in a short time
  • May improve your cardiovascular health
  • May help fight diseases and increase your lifespan
  • May help achieve stability in blood sugar levels

Cons

  • May prove challenging to stick to for long
  • May increase your chances of regaining weight

2. South beach diet program

Cutting on carbs intake is the most crucial step in weight loss. Arthur Agatston, M.D., the brains behind the Southern Beach Diet believes so too. However, the cardiologist argues that the secret isn’t eliminating all carbs and fats from your diet, but choosing to stick by the right ones.

The South beach diet program aims at achieving maximum weight loss with zero hunger and deprivation. Sounds impossible, I know.

The southern Beach diet program focuses on fiber-filled and highly nutritious foods, which helps curb cravings – so you can shed off the extra kilos faster. The cardiologist has used this three-step program to aid in lowering cholesterol and losing weight in his heart patients.

Such carbs will leave you feeling full and help you maintain perfect metabolism and blood sugar level. You’ll also eliminate unhealthy fats and omega-based vegetable oils. Instead, you’ll settle on healthier options such as olive oil, avocados, and fish as a source of omega- 3 fats. Full plant and dairy-based fats are also a good option.

How Does It Work?

The south beach diet program has three phases.

The first phase, the strictest phase, involves the elimination of cravings for high-sugar and refined-starch foods. Here, you say goodbye to such carbs as rice, pasta, and bread.

That’s not all. You’ll cut down on fruits, fruit juice, and alcohol. Instead, lean proteins such as lean beef, seafood, and skinless proteins will suffice. High-fiber vegetables, low-fat dairy products, avocados, and seeds and nuts will also do the magic.

Hence phase two – the long-term weight loss part of the program. Finally, you get to reunite with some of the foods prohibited in phase one such as pasta, bread, vegetables, and fruits. How long do you stay in this phase? Well, until you hit your dream weight.

And finally, phase three – the maintenance phase. How good is your self-control? You’ll need it. Here, you set a lifetime discipline to continue following the principles you learned in phase one and two.

How Much Does It Cost?

You’ll want to dig deeper into your pockets for this one. Membership goes at about $9.56 per day. Some good news, though: the first week is free.

Will It Help You Lose Weight?

Yes. Studies show that the South Beach diet plan will almost certainly guarantee weight loss in the short-term. You’ll need to couple it up with regular exercise for long-term results.

Pros

  • Mindful snacking is allowed
  • No hunger problems
  • Faster results

Cons

  • Might prove highly restrictive at first
  • Preparation might be time-consuming

3.  Nordic diet program

Here, you’ll have a taste of foods eaten by Nordic countries such as Denmark, Norway, and Sweden. Their traditional way of eating is known to aid weight loss and promote healthy diet plans for women.

A group of chefs, scientists, and nutritionists adopted this diet in 2004, intending to curb the rising cases of obesity. The diet also proves effective in lowering blood pressure, preventing strokes, and lowering the risk of heart attacks.

So, how does it work?

This diet is based on locally sourced foods with low sugar and fat content but double fiber and seafood.

The diet majorly focuses on plant-based foods and seafood. Vegetables, fruits, potatoes, grains, fish, berries, low-fat dairy products, and herbs are a part of the best diets for women’s weight loss.  Game meat, yogurt, and cheese are also great, but in moderation. Such are excellent antioxidants and will hasten weight loss.

You’ll need to go slow on red meat and animal fats – eat them rarely. A fan of sugar-sweetened beverages, additives, and fast foods? Too bad because you’ll want to stop eating them.

How Much Does It Cost?

Make-no-mistake – the organic foods and fish might not be that cheap, even if they’re locally available and plentiful. The ingredients and meat could also cost you a lot.

Will It Aid In Weight Loss?

Many studies have proven the effectiveness of the Nordic diet – yes, this could be that breakthrough you’ve been waiting for.

However, the weight loss could be short-term, and you could gradually gain back the lost weight in one or two years.

Pros

  • Nutritious
  • Could have other health benefits
  • It’s a sustainable diet
  • It’s environmentally friendly

Cons

  • Time-consuming
  • Expensive

4.  Macrobiotic diet program

Craving some vegetarian diet? Then this will serve you fine. This predominantly vegetarian eating plan not only aids in weight loss but also general health wellness hence promoting longevity. The macrobiotic diet program also incorporates lifestyle and meditation.

The meal plan works towards giving you a balance by eating only what your body needs, following an individualized meal plan based on age, gender, activity, climate, and health needs.

How Does It Work?

The plant-based foods in a macrobiotic diet have high fiber content, which is essential in weight loss. The diet involves a restrictive ten-stage process, with the last stage consisting of water and brown rice only.

However, dietitians no longer recommend this kind of approach.

The diet mainly consists of organic grains, including brown rice, buckwheat, wild rice, and bulgur wheat. Such have higher nutritional value than bread and pasta. Vegetables such as kales, onions, pumpkins, carrots, et cetera are also part of the daily diet.

The diet recommends eating and drinking only when hungry and thirsty. You’ll also have to chew food till it liquefies, purify cooking water, and only use natural materials such as wood in preparing food. Alcohol and caffeine? Not a chance.

How Much Does It Cost?

With this diet, you won’t spend much apart from your typical food shopping. However, you might pay extra when you seek coaching from Kushi Institute’s macrobiotic counselors.

Does It Aid In Weight Loss?

Yes. Following this diet strictly proves effective in shedding off some weight. However, watch it – you might just get caught up on the carb trap. Studies also show that it helps in managing diabetes.

Pros

  • It’s inexpensive
  • May have other health benefits
  • Emphasizes on healthy ingredients

Cons

  • May prove too restrictive

5. WW (Initially Weight Watchers Diet)

Since its conception, the Weight Watchers Diet has been the most sought after weight loss program – thanks to its massive success stories from high-end celebrities to ordinary people. In 2017, for instance, the program registered over 600,000 people. Impressive, right?

The main focus of the program is helping you adopt a healthy lifestyle and improve your overall well-being. To realize this, WW launched a new specialized and flexible program in 2019 called myWW.

MyWW is integrated on WWs SmartPoints system to assign foods and beverages points of value based on their nutritional content.

Is that all? No. The system further personalizes the critical details on food and individuals’ lifestyles, granting members exclusive access to its components. The program also touches on behavioral weight management.

How Does It Work?

During its creation in 1963, Jean Nidetch – the brains behind Weight Watchers, adopted a system similar to that of the diabetes exchange system that counts food according to servings.

The weight watchers then adopted a points-based system, assigning values to foods and drinks according to fiber, calorie, and fat content.

Later in 2015, the program launched the Smartpoints Systems that pretty does the same thing.

When starting, the system assigns you daily points according to personal data – weight loss goal, gender, age, and height.

The good news is: no foods are off-limits. Hold your excitement for a bit; you’ll still need to stay below your daily points to achieve a weight loss.

Healthy foods, such as eggs, chicken, beans, fish, and plain yogurt, receive lower points. They’re otherwise called ZeroPoint foods. You’ll want to try them. And – no candies and sodas, please.

The program allows some level of flexibility so you can plan your meals and snacks. The recommended foods will help you lay a foundation for healthier eating patterns. Yes –  no overeating.

How Much Does It Cost?

That varies depending on promotions, plan, and whether you’re interested in attending weekly one-on-one workshops.

As a new member, you’ll pay a starter fee of $20, then choose between Digital access ($19.95/month), Workshop ($44.95/month), and personal coaching with one-on-one support at $54.95/month.

The package you choose doesn’t include food, so, how about you start saving now.

Does It Help In Weight Loss?

Yes. Many studies have linked WW to successful short-term weight loss among overweight and obese individuals.

Pros

  • No foods are off-limit
  • Flexibility

Cons

  • Membership could prove pricey

6.The Volumetrics Diet

Barbara Rolls, a Nutrition Professor at Penn State University, is the brains behind the Volumetrics Diet.

Are you a foodie? Impossible as it sounds, you can still lose weight while eating lots of foods – thanks to this program.

Since the focus is on being full, Rolls clarifies that you feel full, not because of the amount of calories carbs or proteins you take, but because of choosing the right foods.

The volumetric diet is more of a long-term plan. So you’ll want to be patient in meeting your ultimate weight loss goal by achieving daily goals. Ultimately, you’ll lose weight while still feeling full. How about that?

Instead of on-and-off dieting, the volumetric diet gives a one-off solution of a healthy lifestyle full of nutritious foods and regular productive exercises.

How Does It Work?

The volumetric plan focuses on low-energy density and high-water content foods – majorly vegetables and fruits. With such low-calorie foods, you can eat as much as you please and still eliminate hunger, depression, and fatigue associated with numerous diets.

The high-water high-fiber foods diet enhances fullness and doesn’t restrict any foods as long as you eat the recommended amount.

The low-calorie data hastens weight loss – we’re talking one to two pounds weekly. And get this: you can maintain this rate of weight loss as long as you stick to the diet.

You’ll be eating all three meals, a snack twice, and a desert once every day.

Fruits, vegetables, meat, beans, low-fat dairy products, and whole grains are highly encouraged. Need a bottle or two? Well, you can take alcohol, but in moderation.

How Much Does It Cost?

Nothing to hurt your pockets, just the regular grocery shopping. You guessed right – membership is free.

The 12-week plan is flexible, so you’ll have many options for meals and save some bucks.

Can It Help You Lose Weight?

Yes. The Volumetrics plan consists of tips for eating nutritionally sound foods and productive exercises – all of which are associated with long-term weight loss and a healthy lifestyle.

Pros

  • Simple recipes
  • Flexible diet
  • A healthy approach to weight loss
  • The plan includes productive daily exercises

Cons

  • Lengthy preparation of home-cooked  foods
  • May not be suitable if fruits and veggies aren’t your favorites

7.The Flexitarian Diet

Flexibility and ‘vegetarian’ are what defines the flexitarian diet. The technique came into limelight in 2009 with dietitian Dawn Jackson Blatner as the engineering brain behind it.

Can’t get over your meat cravings? No worries. Blatner’s idea revolves around being vegetarian most of the time but giving in to the urge for some meat once in a while.

Eating more plants than meat helps you lose weight, and further improves your general health, even lowering the risks of diabetes, heart diseases, and cancer. I don’t know about you, but I think this is how you get to live long.

How Does It Work?

Flexitarian diet is semi-vegetarian, encouraging eating less meat and more plant foods – a perfect option for ‘lazy vegetarians.’ There are no specific rules for the diet. So, If you’re looking to slow down on animal products, then this is your option.

In this plan, you’ll want to make beans, eggs, veggies, fruits, your companions. Whole grains, spices, and sugar will also do you good.

The five-week plan has provisions for breakfast, lunch supper, and snacks.

The suggested meals for breakfast contain 300 calories, lunch 400 calories, while dinner should contain 500 calories. Snacks should carry 150 calories, translating to 1500 calories daily.

Relax – you’re not caged, you can slightly change the plan depending on the level of activity, weight, and gender. Further, you can choose to follow the program religiously for five weeks or hop in occasionally.

How Much Does It Cost?

Well, you’re cutting your ties with the butcher, and the plan doesn’t need complicated ingredients, probably anything higher than your usual grocery expenditure.

You also have flexible choices for meals, so you save some bucks. There are no membership subscriptions; you’ll only need to buy The Flexitarian Diet book.

Will It Help You Lose Weight?

Most likely. Research links plant-based diets to losing weight. Limiting calorie intake and adding some physical activities could see shed up to 4.5 pounds weekly.

Pros

  • Flexible
  • Includes tasty recipes

Cons

·        May prove tough if vegetables and fruits aren’t your things

8. Jenny Craig Diet

Losing weight is all about controlling food portions, calories, and fat intake. The Jenny Craig plan is a well-researched weight loss program based on that principle. The program also focuses on adopting an active lifestyle, behavior modification, and healthy eating.

You’ll access personal consultants who’ll give you that little push and motivation you need to adopt healthy eating habits.

The plan consists of; the standard program, rapid results program, and Type 2 – a package meant for Diabetes Type 2 patients, monitoring blood sugar levels, meals, weight loss management strategies, and offering crucial support.

So, how does the diet plan work?

Here, you’ll need to eat three pre-packaged Jenny Craig meals with two snacks daily. Foods like chicken masala, cinnamon rolls, fresh fruits and vegetables, and non-fat dairy products will do you right.

The main focus is on low-fat, high-water, high-fiber, and high-protein foods. Non-starchy vegetables such as pepper and broccoli are a crucial part of your diet.

The individual meal plans and weekly sessions with consultants trained specially for nutrition, exercises, and behavior change will do the magic.

The standard Jenny diet consists of 1,200 to 2,300 calories daily, depending on weight loss goal, age, gender, height, and current weight.

How Much Does It Cost?

You’ll pay slightly less than a $100 sign-up fee and a $20 monthly membership fee. Additionally, the food will cost you about $150 weekly, depending on your preferred choice.

Back to the big question: can it help with weight loss?

Yes. Various studies have shown the effectiveness of Jenny diest, with members losing up to 11.7 pounds in 12 weeks. The potassium, calcium, and fiber presence in the diet makes it ideal for other health benefits too.

Pros

  • Easy to follow
  • Presence of social support
  • Reduced risk of heart diseases and improved blood-sugar control
  • Teaches balance

Cons

  • May not be cost-effective

9. The Ornish diet

Dr. Dean Ornish, researcher, physician, and founder of Preventive Medicine Research Institute of Sausalito, California, is the inventor of this diet.

Ornish diet is a low-fat, lacto-ovo-vegetarian diet focusing on plant-based foods. Veggies, fruits, legumes, and whole grains are your go-to option here.

Egg whites, soy products, and controlled amounts of non-fat dairy products will also do you good.

According to Dr. Ornish, a slight change in your eating patterns enhances weight loss and lower the chances of cancer, diabetes, and heart disease. His primary focus is on helping people stay healthy, lose weight, feel better, and live longer.

Ornish diet also stresses on aerobic exercises, flexibility, and resistance training. Stress management and meditation is also a crucial part of the program. He further emphasizes the need to lean on loved ones for support as part of the therapy.

The diet highly encourages complex carbs and lots of fiber. Yes, alcohol is permitted too. Not more than 2 ounces a day, though.

You’ll need to cut on cholesterol, oils, and almost all animal products. Caffeine? Cut on that too.

How Does It Work?

Forget about refined carbs like white bread, pasta, et cetera. Instead, go for whole grains like quinoa spaghetti.

Avoid animal products – such are a source of highly prohibited saturated fats. This diet, coupled up with stress management programs such as meditation in your daily routine, results in faster weight loss and better general health.

How Much Does It Cost?

Whole grains can prove expensive than processed foods. You might, therefore, dig deeper into your savings for the grubs and the lifestyle program.

Will It Aid In Weight Loss?

You’re likely to lose weight if you adopt regular exercise and a healthy diet. A study on people following the Ornish diet for one year showed they averagely lost 7.5 pounds.

Pros

  • Flexible hence easy to follow
  • Helps in disease prevention
  • High nutritional value

Cons

  • May prove expensive

10. Mayo Clinic Diet

This long-term diet program is a product of the Mayo clinic’s weight loss experts to help turn around your lifestyle – time to kick out old unhealthy habits. Not to worry, though, they’ll make it pleasurable so you can retain it for life.

The diet focuses on healthy, tasty foods that enhance physical activities. Much emphasis is on whole grains and veggies. These are low-energy-density foods – hence you can eat more while consuming fewer calories.

How Does It Work?

The Mayo diet works in two parts. The first part involves 15 essential habits, identifying which ones to ditch and which ones to maintain.

This phase runs for two weeks. Some good news: there’s no limit to snacking, but on fruits and veggies only. We then proceed to phase two.

Here, you learn to limit the number of calories to eat so you can maintain your preferred weight or shed off some. No food group is banned. You develop a healthy pattern you can carry for a lifetime.

The Mayo clinic also advocates for at least 30-minute daily workouts. You won’t burn all that fat and calories by watching TV, right? Get active; let’s lose some kilos.

The diet also stresses on behavior change – developing the inner push to hasten weight loss, achieve your health goals, and handle possible setbacks.

Your health history and individual needs are the crucial determinants for this diet.

How Much Does It Cost?

Forget about attending boring meetings and buying expensive foods. Instead, you’ll access online support, and after registration, it’ll cost you about $5 weekly for 13 weeks.

Can It Help With Weight Loss?

Yes. The fiber content in fruits and vegetables in the diet are associated with weight loss according to studies.

Pros

  • Has higher nutritional value
  • Shapes your diet
  • Helps with behavior change

Cons

  • Somewhat pricey

11. Dash Diet

DASH is an acronym for Dietary Approaches to Stop Hypertension – a lifetime approach to a healthy diet to curb hypertension. The primary focus is on low-fat dairy products, fruits and veggies, and whole grains.

How Does It Work?

If you’re looking for drastic overnight changes, then DASH isn’t for you. The diet involves making small manageable changes.

Such includes slowly adding fruits and vegetables in your diet, include several meat-free days, and introducing herbs and spices for extra taste.

You’ll want to get rid of chips, though. Let’s snack on pecans and almonds instead.

How Much Does It Cost?

Fresh fruits, vegetables, and whole-grain products can prove pricey. Won’t cost a fortune, though.

Will It Help With Weight Loss?

Though initially explicitly meant for hypertension patients, studies show that you could shed some weight if you follow the diet strictly.

Pros

  • Numerous health benefits
  • Nutritionally rich

Con

  • Somewhat pricey

12. HMR Program

HMR (Health Management Resources Program) is yet another weight loss program focusing on cutting calorie intake by replacing meals with fruits and veggies.

The program aims at helping you adopt a better lifestyle, develop personal accountability, and enhance physical activities.

How Does HMR Work?

The program helps you lose weight in two phases.

Phase one aims at losing the desired weight as soon as possible. The diet in this phase includes special HMR food without fruits and veggies.

You’ll adopt a healthy lifestyle as you set to achieve your weight loss goal, losing averagely 1 to 2 pounds.

Reached your goal yet? Time for phase two. Here, you receive foods from HMR and couple it up with other healthy diets. Do this while maintaining the weight in phase one as you continue to lose some more at your own pace.

Weekly phone sessions are also part of phase two. This transition phase runs for four to eight weeks, including physical activities.

This phase also focuses on lean proteins such as veggie burgers, chicken breasts, and fish. Low-calorie cooking methods are also part of this phase. Steaming, broiling, and baking is your option.

How Much Does It Cost?

How heavy is your wallet? The 3-week starter retails at $301.65. some good news for new members, though: you can get the same at $199.

Can It Help With Weight Loss?

Yes. A 2015 study confirmed that this diet has both short-term and long-term weight loss goals.

Pros

  • Quick weight-loss approach
  • Meals delivery

Cons

  • Limited eat-outs

13. Nutrisystem Diet

This weight-loss meal plan boasts 40 years of successful weight loss among women, men, and diabetic patients. The program is inclusive of breakfast, lunch, dinner, and an extra snack. Because the meals are premade, you finally forget the hassle of coming up with the diet.

How Does It Work?

You’ll receive healthy recipes for your meals. Not a good cook? No worries, the foods are fully prepared.

You have a list of 150 foods to choose from, with over 120 being low-sodium, no-preservatives, and no-fats foods. Such foods include chicken parmesan, cheese tortellini, and cinnamon rolls.

Nutrisystem is a high-fiber and protein diet, utilizing complex carbohydrates to prevent craving and maintain blood sugar levels.

Sticking to the diet can see you lose weight without giving up on your favorite foods or having to go hungry.

How Much Does It Cost?

The basic 21-day plan goes for $274.99. if you prefer the custom menu instead, you’ll spend $296.97.

Can It Help In Weight Loss?

Yes. A 2015 study indicates that the Nutrisystem diet is a success. However, it still requires lots of research.

Pros

  • Easy preparation
  • No food restrictions

Con

  • Limited eat-outs
  • Time-consuming

How to Choose The Best Weight Loss Program For Women

Deciding what weight loss programs to try out is a crucial step. Be sure to engage your doctor, especially if you have underlying health conditions such as diabetes and heart diseases.

Factors such as your personal preferences and how much you weigh will determine which weight loss plans for women you choose.

Remember the promise about giving you your dream body? Well, most of the programs above consist of low-calorie diets that are nutritious, sustainable, and with minimal side effects. You call the shots, will you?

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