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A Comprehensive Noom Review: The Science, Pros, and Cons

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Noom is a new concept in healthy eating - changing your habits and mindset, not your meals!
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  • A simple app used to address a range of health and diet goals
  • Requires 10 minutes a day, without any meal prep or restrictions
  • Accessible to everybody, of any age and at any fitness level.


  • Premium memberships can get pricey
  • Registration takes about 10 minutes
  • You'll need a smartphone to download the app
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Brief Overview of Noom

Noom's weight loss app is designed to help people lose weight and develop healthy living habits through behaviour change.

Unlike traditional weight loss programs that focus solely on diet and exercise, Noom uses psychological principles to understand users' habits, thereby empowering them to make more conscious health decisions.

It combines the accountability of personal coaching, customised nutrition plans, and educational content to help users achieve their health and target weight goals sustainably.

The Growing Trend of Health & Wellness Apps

In recent years, the digital landscape has seen an exponential increase in the availability and use of health and wellness apps.

This surge is a testament to the growing global awareness and value placed on maintaining a healthy lifestyle. With the advent of smartphones and wearable technology, individuals now have unprecedented access to tools that can track their fitness levels, dietary habits, mental health, and much more.

These applications not only provide convenience but also personalise the health journey for each user, making wellness more accessible than ever before.

This trend reflects a shift from passive consumption of health services to active management of personal health and wellness.

Evidence-based Approaches

The significance of evidence-based approaches in shaping strategies for losing weight and fostering behaviour change cannot be overstated.

Scientifically-backed methods ensure the reliability and effectiveness of health programs, providing a solid foundation for sustainable lifestyle modifications.

In the realm of weight management and behavioural health, evidence-based practices involve the integration of clinical expertise with the best available research and patient values. This approach is critical for devising interventions that not only help individuals achieve their immediate health goals but also support long-term wellness.

By leveraging the power of evidence, programs like Noom aim to debunk health myths, encourage informed decision-making, and cultivate healthy habits that are beneficial for both physical and mental health.

Understanding Noom

Noom's Approach

Noom's approach to losing weight and behaviour change is centered on psychology and the science of habit formation. Unlike traditional diets that focus on strict eating rules and short-term results, Noom uses a cognitive behavioural therapy (CBT) framework to help users understand and modify the psychological factors that contribute to their eating and exercise habits.

This innovative program encourages users to set realistic, achievable goals and supports them through a combination of technology and human coaching. By emphasising education on nutrition and lifestyle changes, Noom aims to empower individuals with the knowledge and skills needed to make sustainable changes.

The integration of technology, such as the Noom app for tracking food intake and physical activity, further personalises the experience, making health and wellness accessible and manageable for everyone, regardless of their busy schedules.

Psychology, Cognitive Behavioural Therapy (CBT), and Technology

Noom's strategic incorporation of psychology, cognitive behavioural therapy (CBT), and technology is a testament to its innovative approach to health and weight management. By understanding that behaviour change is fundamental to achieving and maintaining weight loss, Noom leverages psychological principles to help individuals identify, understand, and modify their eating and exercise behaviours.

Cognitive behavioural therapy, a well-researched psychological treatment method, is used to challenge and change unhelpful cognitive distortions and behaviours, improve emotional regulation, and develop coping strategies that target solving current problems.

Central to Noom's methodology is the use of advanced technology. Through its user-friendly app, individuals are able to track their daily food intake, physical activity, and weight changes.

Furthermore, the app delivers daily educational sessions covering topics such as nutrition, stress management, and sleep, which are tailored to help users practice self-care and achieve their health goals.

This blend of psychology, CBT, and technology is what sets Noom apart, providing a comprehensive, evidence-based approach to health and wellness that is both accessible and effective.

Long-term lifestyle Changes Rather Than Quick Fixes

Unlike many weight-loss programs that emphasise rapid results, Noom places a significant emphasis on fostering long-term lifestyle changes.

This approach acknowledges the fact that sustainable weight loss and health improvements are not achieved through temporary diets or intense exercise regimens, but through gradual, permanent adjustments to daily habits and choices.

By encouraging users to understand the psychological motives behind their eating patterns and by providing the tools and knowledge to make healthier choices, Noom aims to guide individuals towards a lifelong journey of health and well-being.

This mindset shift away from quick fixes to lasting change is crucial, as it sets a realistic expectation for the weight loss process and promotes a healthier relationship with food and exercise.

The Science Behind Noom

Scientific Principles & Research

Noom's methodology is deeply rooted in the psychology of behaviour change, applying the principles of Cognitive Behavioural Therapy (CBT) to guide users in modifying their eating habits and lifestyle choices.

This approach is supported by a wealth of scientific research indicating that long-term weight management and health improvements are most effectively achieved through changes in behaviour and mindset rather than short-term dietary restrictions.

Specifically, Noom incorporates the theory of self-determination, which emphasises the importance of autonomous motivation in adopting new health behaviours.

Additionally, the program leverages the Stages of Change (Transtheoretical Model), helping users to progress through the stages of precontemplation, contemplation, preparation, action, and maintenance at their own pace.

By utilising these evidence-based strategies, Noom not only aids in losing weight but also fosters sustainable health behaviours, aligning with the psychological and physiological needs of its users.

Evidence Supporting Noom's Effectiveness

Several studies have been conducted to evaluate the effectiveness of Noom's approach to weight loss and behaviour change.

One notable study, published in the Journal of Medical Internet Research, found that 78% of Noom users reported a reduction in body weight over a 9-month period, with the majority achieving this through the app's integrated tools and psychology-based strategies.

Another study in the British Journal of Health Psychology highlighted Noom's impact on behavioural change, showing that users experienced significant improvements in eating habits, physical activity levels, and overall health markers after engaging with the program for six months.

Additionally, a randomised controlled trial cited in the American Journal of Health Behaviour underscored Noom's effectiveness in fostering long-term weight loss, with participants maintaining a significant portion of their weight loss one year after the program, a rare achievement in the realm of digital weight loss solutions.

These studies collectively affirm the scientific foundation of Noom's methodology and its capacity to promote lasting health improvements.

Incorporating Behavioural Psychology & CBT

Noom uniquely combines behavioural psychology and Cognitive Behavioural Therapy (CBT) within its comprehensive weight loss program, differentiating its approach from conventional diet regimens.

By employing principles of behavioural psychology, Noom helps users understand the "why" behind their eating habits and physical activity choices, aiming to cultivate awareness of unconscious patterns that may hinder weight loss.

Meanwhile, CBT techniques are integrated to assist users in challenging and changing negative thought patterns related to food, self-image, and exercise, facilitating a shift toward more positive and health-promoting behaviours.

Interactive features such as daily lessons, challenges, and the support of a personalised coach enable users to apply these psychological concepts in real-life situations, fostering not only weight loss but also a profound transformation of their relationship with food and fitness.

This dual emphasis on understanding psychological triggers and modifying behaviour through evidence-based strategies lies at the heart of Noom's effectiveness.


Personalised Coaching

One of the standout features of Noom is the inclusion of a personalised coach for every user. This coach provides tailored advice and motivation, helping individuals navigate the challenges of weight loss and lifestyle change with professional support.

Comprehensive Nutritional Database

Noom offers access to a vast database of nutritious foods, complete with nutritional information. This feature simplifies the process of tracking meals and snacks, ensuring users can make informed food choices aligned with their weight loss goals.

Psychology-Based Approach

By incorporating principles of behavioural psychology and Cognitive Behavioural Therapy, Noom targets the psychological aspects of weight management. This approach helps users understand and modify the behaviours and thought patterns that have previously obstructed their progress.

Community Support

Users gain access to a community of peers who are on a similar weight loss journey. This community aspect fosters a sense of camaraderie and provides an additional layer of support and encouragement.

Flexible Dieting

Unlike many weight loss programs that impose strict dietary restrictions, Noom promotes a flexible approach to dieting. It encourages moderation and balance, allowing users to enjoy a wide variety of foods without guilt.

Goal Setting and Tracking

Noom's platform enables users to set realistic and personalised goals for weight loss and physical activity. The app provides tools for tracking progress towards these goals, offering users valuable insights into their habits and achievements.

Educational Content

Through daily lessons and challenges, Noom educates users about nutrition, exercise, and the psychological aspects of weight loss. This educational component empowers users to make lasting changes to their lifestyle and mindset.

Personalised Plans & Tailored Coaching Explained

Noom takes a unique approach to weight loss by offering personalised plans and tailored coaching designed to meet the individual needs of each user.

Upon signing up, users undergo a detailed questionnaire covering their lifestyle, dietary preferences, fitness levels, and weight loss goals. This information is then analyzed to create a customised weight loss plan that fits seamlessly into the user's life.

The tailored coaching aspect is where Noom truly shines. Each user is matched with a dedicated health coach who provides one-on-one support, motivation, and guidance. These coaches are trained professionals who use evidence-based techniques to help users overcome obstacles and make sustainable changes.

Together, the personalised plans and tailored coaching ensure that each Noom user receives a bespoke experience that not only helps them lose weight but teaches them how to maintain a healthy lifestyle long term.

Interface and Interactive Features

Noom's platform stands out for its user-friendly interface, designed to simplify the weight loss journey. The app's layout is intuitive, making it easy for users of all tech levels to navigate through various features without feeling overwhelmed.

Interactive elements, such as food tracking, activity logs, and progress charts, engage users actively in their health management. The integration of gamification elements, such as earning rewards for meeting specific goals, further enhances the user experience, making the process of weight loss feel more like a rewarding challenge rather than a chore.

By leveraging these interactive features, Noom not only motivates users to stay consistent with their plans but also fosters a sense of community and support among its users.

Supportive Community

Noom's focus on building a supportive community establishes a unique edge in the realm of weight loss programs. The platform encourages interaction among users through group discussions, where individuals can share their stories, challenges, and successes.

This sense of camaraderie is pivotal in fostering a positive mindset and a motivated spirit among participants. Besides peer-to-peer support, Noom's forums and social features allow users to seek advice, exchange tips, and celebrate milestones, which helps to diminish the isolation often felt during the weight loss process.

This community-focused approach not only aids in accountability but also embeds a collective resilience, empowering users to persevere through their health and wellness journeys with the encouragement of others facing similar challenges.


Subscription Cost

One of the primary concerns for many users is the cost associated with Noom's subscription plans. The platform requires a paid subscription which may not be affordable for everyone, potentially limiting access to those on tighter budgets.

Generic Plans

Some users might find the diet and exercise plans somewhat generic and not tailored enough to meet individual needs, preferences, or limitations. This one-size-fits-all approach could lead to less effective outcomes for some individuals.

Time Intensive

Noom requires users to log daily meals, exercise, and weigh-ins. For those with a busy lifestyle, this level of engagement can be time-consuming and may become a deterrent to consistent use.

Over-reliance on Technology

For individuals who are not tech-savvy or prefer a more hands-off approach to weight management, Noom's heavy reliance on app-based tracking and communication can be a significant barrier.

Limited Human Interaction

While Noom offers a level of coach support, the interaction is primarily via the app and can lack the personal touch that some users need for motivation. This might not be sufficient for those who benefit from face-to-face counseling or in-person fitness coaching.

Noom Cost

How much Noom costs is a significant consideration for many potential users, reflecting a broader conversation about the accessibility of health and wellness tools.

Subscription fees can add up over time, making it critical for users to assess the value they receive in comparison to the cost.

It's also important to note that while the price might be a hurdle for some, others may find that the structured support and resources offered by Noom justify the investment. Users often weigh the program's personalised nutrition advice and psychological strategies for behaviour change against the financial commitment required.

In an ideal scenario, potential subscribers should have access to a trial period or a comprehensive breakdown of services provided to make an informed decision on whether the program aligns with their financial constraints and wellness goals.

Costs of Different Noom Diet Programs

Standard Weight Loss Program:

  • Monthly subscription: $60
  • Quarterly subscription: $129 (approx. $43/month)
  • Annual subscription: $199 (approx. $16.60/month)

Customised Plans:

  • Prices vary based on the level of customisation and support required. Users need to consult with a Noom advisor to get a tailored quote.

Noom Mood:

  • Focused on mental wellness and stress management, this program runs at $60 per month.

Please note that prices are subject to change and may vary based on location and promotional offers.

It's recommended to check the official Noom website or contact their customer service for the most current pricing and offers.

Criticisms or Concerns

Criticism towards Noom’s method often revolves around its approach to categorising foods using a color system, which while intended to promote healthy eating habits, can inadvertently lead to a negative relationship with food among some users.

Critics argue that the classification of foods as 'red' (to be eaten sparingly) might contribute to feelings of guilt or shame associated with consuming these items, potentially fostering an unhealthy mindset.

Additionally, concerns have been raised about Noom's effectiveness for long-term weight management.

Some users report that while initial weight loss can be achieved, maintaining this loss or continuing to lose weight without the app's constant input poses challenges. This implies a risk of dependency on the app for sustaining health goals, which might not align with the program's aim to foster independent, healthy decision-making.

User Experiences & Common Complaints

User experiences with Noom frequently highlight the program's supportive community and the comprehensive nature of its resources.

Many find the integration of psychological components to combat unhealthy eating habits particularly beneficial.

However, common complaints often center on the subscription cost being high in comparison to the perceived value received. Some users feel the weight loss strategies become repetitive over time and lack customisation for their specific needs beyond the initial setup.

Another point of contention is the app's reliance on logging food intake and exercise, which may be seen as burdensome or intrusive, leading to a decrease in user engagement over time.

Additionally, there are reports from users concerning customer service issues, particularly regarding the cancellation process, which some have described as difficult to navigate, further complicating their overall experience with the platform.

Comparison with Alternative Programs

When comparing Noom to other popular weight loss and wellness apps such as MyFitnessPal and Weight Watchers (WW), several distinctions become evident.

MyFitnessPal, largely recognised for its extensive food database and calorie tracking features, emphasises nutritional value and calorie intake management.

Unlike Noom, which integrates psychological strategies to address eating habits, MyFitnessPal provides a more straightforward, numbers-focused approach, potentially lacking the comprehensive behavioural change support found in Noom.

On the other hand, Weight Watchers, rebranded as WW, prioritises a point-based system to guide dietary choices, promoting a balanced lifestyle rather than merely tracking calories. WW also offers a robust support system, including in-person meetings for some diet plans, which contrasts with Noom’s digital-only community focus.

Each platform has its unique strengths and focuses, catering to different aspects of goal weight achievement and health management, with Noom standing out for its psychological approach to behaviour change.

How Noom Stands Out or Falls Short

Noom's distinctive approach to weight management, emphasising psychological principles and behavioural change, uniquely positions it in the crowded wellness app marketplace.

This psychological framework, designed to modify eating habits and lifestyle choices at their core, arguably provides a more sustainable route to weight loss than traditional diet tracking methods.

However, while Noom's integration of cognitive behavioural therapy elements stands out, the platform may fall short in terms of immediate user support and community engagement when compared to the likes of WW, which offers in-person meetings and a more tangible support network.

Furthermore, Noom's subscription cost, which is higher than some competitors, and the reported difficulties with the cancellation process could deter potential users who are price sensitive or wary of commitment.

Despite these challenges, for individuals seeking a deeper understanding of their eating habits and a psychologically grounded pathway to weight loss, Noom offers a compelling service that goes beyond mere calorie counting.

Unique Features

One of the most significant unique features of Noom is its use of a color-coding system to classify foods based on their healthy nutrients density, guiding users toward healthier eating choices without banning any foods outright.

This approach not only simplifies nutritional information but also encourages a more balanced and less restrictive diet, catering to a broader range of personal preferences and dietary needs.

Additionally, Noom's extensive database not only tracks calories but also provides insights into the psychological triggers behind eating habits, thereby offering a more holistic approach to weight management.

Its daily lessons and tasks—rooted in psychology—aim to educate users about nutrition, exercise, and stress management, fostering long-term lifestyle changes.

Furthermore, unlike many of its competitors, Noom places a strong emphasis on goal setting and accountability, with personalised coaching from certified health professionals, which can significantly boost motivation and adherence to the program.

These distinctive advantages position Noom as not just a diet app, but a comprehensive lifestyle-change tool, offering a path to healthier living that is grounded in behaviour science.


Summary of Key Findings

In conclusion, this review illuminates the unique and innovative aspects of Noom that set it apart from traditional diet programs.

By leveraging psychological principles and integrating a user-friendly color-coding system, the Noom diet plan transcends basic counting calories, fostering sustainable lifestyle changes.

Its holistic approach not only encourages healthier eating habits but also addresses the psychological triggers of eating, ensuring a comprehensive strategy for weight management.

The personalised coaching and emphasis on accountability further enhance its effectiveness, making Noom a robust tool for those looking to adopt a healthier lifestyle grounded in behavioural science.

Through its blend of technology, psychology, and personalisation, Noom offers a promising solution for long-term health and wellness.

Final Thoughts

Given its innovative blend of psychological principles, personalised coaching, and advanced technology, Noom emerges as a uniquely effective tool in the realm of weight loss and behaviour change.

The program’s emphasis on understanding the psychological underpinnings of eating behaviours, coupled with its practical, easy-to-adopt strategies, sets individuals on a realistic path toward achieving and maintaining their health goals.

Noom's value extends beyond mere weight loss; it offers a comprehensive blueprint for a healthier lifestyle. In a market saturated with quick fixes and fad diets, Noom stands out for its commitment to fostering lasting changes.

While the program might require commitment and a readiness to engage deeply with one’s eating and exercising habits, the potential rewards—improved health, better quality of life, and enhanced self-understanding—make it a worthwhile investment for those seeking a sustainable approach to weight management and lifestyle improvement.


For individuals contemplating the Noom diet plan to achieve their health and wellness objectives, a few considerations can enhance their experience and success with the program.

Firstly, approach Noom with a mindset open to change; the program’s foundation in psychological principles requires users to engage introspectively with their habits and motivations.

Secondly, utilise the personalised coaching to its fullest by maintaining open and honest communication. This tailored guidance can be instrumental in navigating challenges and adapting strategies to fit your lifestyle.

Additionally, leverage the community support feature, as connecting with others on similar journeys can offer encouragement, insight, and a sense of camaraderie. Finally, remember that progress in health and wellness is often nonlinear.

Be patient and forgiving with yourself, and celebrate small victories along the way.

By integrating these strategies, individuals using the Noom diet plan can maximise their potential for lasting, positive changes in their health behaviour.

Some Terms Explained

What is calorie density?

Caloric density refers to the amount of calories in a given weight of food, typically measured in calories per gram. This concept is crucial for understanding how different foods can affect weight management and overall health.

Most calorie dense foods, like nuts and fried foods, pack a large number of calories into a small amount of food, making it easy to consume more calories than intended, and then weight gain ensues.

On the other hand, foods with low calorie density, such as fruits and vegetables, provide fewer calories with a larger volume, promoting satiety and potentially aiding in weight loss or maintenance.

What are green foods?

Green foods primarily encompass fruits and vegetables that are naturally green in color, indicating their high concentration of health-promoting nutrients.

These include leafy greens like spinach, kale, and arugula, as well as other green vegetables such as broccoli, green peppers, and cucumbers.

Green fruits like apples, grapes, and kiwis also fall into this category. These foods are rich in vitamins, minerals, and fiber, while being low in calories, making them essential components of a balanced diet.

Notably, the chlorophyll that gives these foods their green color is also linked to various health benefits, including detoxification and anti-inflammatory properties.

What are yellow foods?

Yellow foods are those that have a natural yellow hue, signifying the presence of antioxidants such as carotenoids and bioflavonoids which are known for their health-enhancing qualities.

This category includes a variety of fruits and vegetables such as bananas, pineapples, yellow peppers, and squash.

These foods are often rich in vitamins, particularly vitamin C and vitamin A, which are vital for maintaining healthy skin, aiding in vision, and supporting the immune system.

Additionally, the vibrant color of yellow foods reflects their potential to promote heart health and reduce inflammation, making them a colorful and crucial part of a nutritious diet.

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