Noom Diet Review: Complete Guide to the Weight Loss App and How It Works

Noom has emerged as one of the most popular digital weight loss platforms, combining behavioral psychology, nutrition education, and community support to help users achieve sustainable weight loss. But with monthly costs starting at $70, you might wonder if this app-based program delivers real results.

This comprehensive review examines how Noom works, what features it offers, and whether it’s worth the investment for your weight loss journey.

What Is Noom?

Noom is a mobile app-based weight loss program that focuses on behavioral change rather than restrictive dieting. Founded over 15 years ago, Noom uses psychology-based strategies to help users develop healthier relationships with food and build sustainable lifestyle habits.

Unlike traditional diets that eliminate food groups or require strict meal plans, Noom teaches users to make better choices within their daily calorie budget. The program emphasizes education, self-monitoring, and support from coaches and community members.

According to Noom, users who follow the program can expect to lose 1 to 2 pounds per week when they combine the app with healthy lifestyle changes.

How Does Noom Work?

Noom operates through several key components designed to create lasting behavioral change:

The Color-Coded Food System

Noom’s signature feature is its traffic light food classification system that categorizes foods into three groups:

• Green foods: These are the least calorie-dense and most nutrient-rich options, including vegetables, fruits, and whole grains. Noom encourages eating more of these foods.
• Yellow foods: These moderate-calorie foods include lean proteins, legumes, and low-fat dairy. Noom recommends eating these in moderation.
• Orange foods: The most calorie-dense options like processed foods, red meat, and desserts. Noom suggests limiting these to smaller portions.

The color system is based on caloric density rather than strict “good” or “bad” food labels. This approach helps users understand portion control and make informed decisions without feeling deprived.

Calorie Deficit Creation

When you sign up, Noom uses an algorithm to calculate your daily calorie needs based on factors including age, sex, height, weight, activity level, and weight loss goals. The app then creates a personalized calorie budget designed to produce gradual, sustainable weight loss.

Users log their meals throughout the day, and Noom tracks how foods fit into the green, yellow, and orange categories. This visual representation helps users see their eating patterns and make adjustments.

Daily Educational Content

Noom provides 5-10 minutes of daily lessons covering topics like:

• Nutrition fundamentals
• Psychology of eating behaviors
• Stress management techniques
• Goal setting strategies
• Healthy habit formation

These bite-sized lessons are designed to educate users about the “why” behind their food choices, helping create lasting mindset shifts.

Virtual Coaching and Support

Noom assigns users to coaching teams that include:

• Personal coaches (called “Guides”): Available for messaging through the app
• Noom Communities: Interest-based groups led by coaches where members can share experiences and encouragement
• Behavior change coaches: Available for an additional fee for more personalized support

Progress Tracking Tools

The app includes multiple tracking features:

• Food and meal logging with barcode scanning
• Daily weigh-ins
• Water intake monitoring
• Exercise and step tracking
• 360 Body Scan for measurements
• Blood sugar and blood pressure tracking

Getting Started with Noom

Step 1: Complete the Initial Quiz

Noom begins with a comprehensive questionnaire about your current weight, goal weight, health status, dietary habits, activity level, and lifestyle factors. This information helps the app create your personalized plan.

Step 2: Set Your Goals

Based on your quiz responses, Noom generates a realistic timeline for reaching your target weight. The app adjusts these projections as you progress through the program.

Step 3: Start Your Daily Routine

Once enrolled, users spend just a few minutes daily completing tasks:

• Reading educational articles
• Logging meals and snacks
• Recording weight
• Tracking water intake
• Monitoring exercise
• Engaging with coaches and community

You can customize the time commitment based on your schedule, choosing from 1-4 minutes, 5-8 minutes, or 9-12 minutes per day.

Noom Features and Tools

Food Logging

The food database includes thousands of items, and the barcode scanner makes logging packaged foods quick and easy. When you log a food, you immediately see its color category and how it impacts your daily calorie budget.

One challenge is that logging homemade meals with multiple ingredients can be time-consuming, as each component must be entered separately.

Body Scan Technology

Noom’s 360 Body Scan uses your smartphone camera to create a 3D model of your body and calculate measurements including:

• Weight-to-height ratio
• Body fat percentage
• Lean muscle mass
• Basal metabolic rate
• Measurements of various body parts

This feature provides a more comprehensive view of progress beyond just the number on the scale.

Noomcoin Rewards System

To increase motivation, Noom awards “Noomcoins” when you complete daily tasks. These virtual coins can be used within the app ecosystem to unlock additional features or content.

Additional Apps and Programs

Noom has expanded beyond basic weight loss to offer:

• Noom Vibe: A fitness-focused companion app
• Noom Mood: Mental wellness program
• Noom Move: Exercise guidance and tracking
• Success Kit: Tool for finding healthier food substitutes

What Does Research Say About Noom?

Several studies have examined Noom’s effectiveness for weight loss:

A study involving nearly 36,000 Noom users found that approximately 78% experienced weight loss while using the app for an average of 9 months. About 23% of users achieved weight loss of more than 10% of their starting weight.

The research also found that users who logged their food and weight more frequently were more successful at losing weight, highlighting the importance of consistent self-monitoring.

More recent research indicates that many overweight Noom users maintained their weight loss for 1-2 years after completing the program, suggesting the behavioral changes may have lasting effects.

It’s important to note that some of these studies were funded by Noom, which may introduce potential bias. More independent research would provide additional perspective on the program’s effectiveness.

Noom Pricing and Costs

Noom offers several subscription options:

• Monthly plan: $70 per month
• 2-month plan: $129 ($64.50/month)
• 4-month plan: $169 ($42.25/month)
• 6-month plan: $179 ($29.83/month)
• Annual plan: $209 ($17.42/month)

The longer the commitment, the lower the monthly cost. Noom frequently offers promotional discounts that can reduce these prices.

A 7-day free trial allows you to test the program before committing financially.

Optional Add-Ons

For additional fees, Noom offers:

• Customized meal plans (PDF format)
• Personalized workout plans (PDF format)
• Metabolism testing kit (through partnership with Everlywell)
• Noom Mood mental wellness course
• One-on-one behavior change coaching sessions
• Medical weight loss program (requires separate consultation)

Some employers offer wellness programs that may provide financial incentives for using Noom. Check with your human resources department to see if this benefit is available.

Pros of Noom

Psychology-Based Approach

Unlike programs that simply tell you what to eat, Noom focuses on understanding why you make certain food choices. This psychological component can help create lasting behavioral change beyond temporary diet compliance.

No Food Restrictions

Noom doesn’t eliminate any foods or food groups. Instead, it teaches portion awareness and encourages balance. This flexibility makes the program easier to follow long-term and reduces feelings of deprivation.

Educational Component

The daily lessons provide valuable information about nutrition, metabolism, and behavior change. This education empowers users to make informed decisions even after they stop using the app.

Comprehensive Tracking

Beyond simple calorie counting, Noom tracks multiple health metrics and provides detailed analytics about your eating patterns, helping you identify areas for improvement.

Support System

Access to coaches and peer communities can increase accountability and motivation, which are crucial factors for weight loss success.

Focus on Nutrient Density

By emphasizing calorie density rather than just calories, Noom encourages eating more filling, nutritious foods that support overall health.

Cons of Noom

Cost

At $70 per month for the basic plan, Noom is more expensive than many other weight loss apps. While longer-term plans reduce the monthly cost, the upfront payment can be substantial.

Low Calorie Targets

Some users report that Noom’s initial calorie recommendations feel very restrictive. Active individuals or those with higher calorie needs may find the targets too low to maintain energy levels.

Time Investment

Although Noom claims to require only minutes per day, logging every meal and completing daily lessons can feel time-consuming, especially when cooking homemade meals with many ingredients.

Limited Food Database

While the database is extensive, some less common ingredients or ethnic foods may not be included, requiring manual entry of nutritional information.

No In-Person Support

All coaching and support occurs virtually through the app. Some people prefer face-to-face interactions for accountability and guidance.

Variable Coaching Quality

User reviews indicate inconsistent experiences with coaches, with some finding their guides helpful and responsive while others report minimal interaction.

Potential for Obsessive Tracking

For some individuals, constant food logging and daily weigh-ins could contribute to unhealthy preoccupation with food or disordered eating patterns.

Who Should Use Noom?

Noom may be a good fit if you:

• Want to understand the psychological reasons behind your eating habits
• Prefer flexible approaches over restrictive diets
• Are comfortable using technology and smartphone apps
• Appreciate educational content and learning-based approaches
• Benefit from accountability and community support
• Are looking for sustainable lifestyle changes rather than quick fixes
• Have struggled with yo-yo dieting in the past

Who Might Want to Consider Alternatives?

Noom might not be ideal if you:

• Have very active lifestyles requiring higher calorie intake
• Prefer in-person coaching and support
• Find food logging tedious or triggering
• Cook primarily with less common ingredients not in the database
• Are on a tight budget
• Have a history of eating disorders (consult a healthcare provider first)
• Need more structured meal plans rather than flexible guidance

If you have underlying health conditions such as diabetes, kidney disease, or other medical concerns, consult with a healthcare professional before starting any weight loss program, including Noom.

Noom vs. Other Weight Loss Programs

Noom vs. Weight Watchers

Both programs use tracking systems, but Weight Watchers employs a points-based approach while Noom uses color coding. Weight Watchers starts at a lower price point ($23/month) and offers in-person workshop options. Noom provides more psychological education, potentially supporting longer-term behavior change.

Noom vs. MyFitnessPal

MyFitnessPal offers free basic calorie tracking with a comprehensive food database. However, it lacks Noom’s educational component, coaching support, and behavioral psychology focus. MyFitnessPal is better for straightforward calorie counting, while Noom emphasizes understanding why you eat.

Noom vs. Lose It!

Lose It! provides a more affordable tracking option with similar features to MyFitnessPal. It lacks the coaching, daily lessons, and community support that Noom offers. Choose Lose It! if you mainly need tracking tools; choose Noom if you want comprehensive support and education.

Tips for Success with Noom

Be Consistent with Logging

Research shows that users who log food and weight more frequently achieve better results. Make logging a daily habit, ideally before or right after meals while details are fresh.

Engage with Educational Content

Don’t skip the daily lessons. The psychological insights and nutrition information form the foundation of lasting behavior change.

Use the Community Features

Connect with your coach and join Noom Communities. Social support increases accountability and motivation.

Focus Beyond the Scale

Use the Body Scan and other metrics to track progress. Weight fluctuates daily due to many factors, so don’t let one weigh-in derail your motivation.

Adjust as Needed

If the calorie budget feels too restrictive or you’re not seeing results, communicate with your coach about adjusting your plan.

Plan for Challenges

Think ahead about how you’ll handle dining out, travel, holidays, and other situations that could disrupt your routine.

Frequently Asked Questions

Is Noom worth the money?

Whether Noom is worth the cost depends on your personal preferences and financial situation. If you value education, coaching support, and a psychology-based approach, the investment may be worthwhile. However, if you primarily need basic tracking tools, free or less expensive apps might suffice.

How quickly will I lose weight on Noom?

Noom targets 1-2 pounds per week, which aligns with recommendations for safe, sustainable weight loss. Individual results vary based on starting weight, adherence to the program, activity level, and other factors.

Can I cancel my Noom subscription?

Yes, you can cancel your subscription at any time through your account settings. However, be aware of your billing cycle and any commitments you made when signing up to avoid unexpected charges.

Does Noom provide meal plans?

The basic Noom program doesn’t include specific meal plans. Instead, it teaches you to make better choices within your calorie budget using the color system. Customized meal plans are available as an optional add-on.

Can I use Noom if I have dietary restrictions?

Yes, Noom’s flexible approach works with most dietary restrictions including vegetarian, vegan, gluten-free, and others. You’ll need to log appropriate foods that fit your requirements while staying within your calorie budget.

Is Noom safe for everyone?

While Noom is safe for most people, those with eating disorders, certain medical conditions, or who are pregnant or breastfeeding should consult healthcare providers before starting the program. The low calorie targets may not be appropriate for very active individuals or those with higher nutritional needs.

The Bottom Line

Noom stands out from traditional diet programs by focusing on the psychological aspects of eating behavior and sustainable lifestyle change rather than quick fixes or restrictive rules. The color-coded food system, daily educational content, and coaching support can help users develop healthier relationships with food.

Research suggests the program can be effective for weight loss, particularly for users who consistently engage with logging, lessons, and support features. However, the cost and time investment may be barriers for some people.

If you’re looking for a comprehensive, education-based approach to weight loss and are willing to invest both financially and in terms of daily engagement, Noom may be worth trying. The 7-day trial allows you to test the program with minimal risk.

Remember that successful weight loss depends on finding an approach you can maintain long-term. Whether that’s Noom or another program, the best choice is one that fits your lifestyle, preferences, and budget while supporting your health goals.

Before starting any weight loss program, especially if you have underlying health conditions or concerns, consult with a healthcare provider to ensure the approach is safe and appropriate for your individual needs.

Sources:

• National Institutes of Health – Calorie Deficit and Weight Loss
• PubMed Central – Self-Monitoring Behaviors and Weight Loss
• PubMed Central – Digital Behavioral Change Programs
• PubMed Central – Long-term Weight Maintenance Study
• Noom Official Website